GOOD, BETTER, BEST!
D21 Fit Studio’s philosophy, centered on “good, better, best”, is the driving concept behind improving health and wellness. We follow a three-tier training system that keeps the client consistently engaged in the workouts as well as being continuously challenged by new progressions. Each phase of the system lasts four to six weeks before moving onto the next.
Phase 1: Strength Training
Phase 1 of the system is strength. In order to protect against injury and overtraining, we begin by conditioning. We start with low sets and high repetitions to build muscular endurance and teach simple movement patterns that are natural for the body, like pushing and pulling. This phase also induces metabolic stress on the body to kickstart the metabolism and begin utilizing the nutrients from the diet as a fuel source.
Phase 2: Power Training
Phase 2 of the system is power. After the client has finished their general conditioning, they move onto power. During this phase, the sets are increased and the repetitions are decreased. The weights lifted in this phase are heavy. This increases muscle growth as well as protein synthesis. As muscle fibers are torn during heavy lifting, protein synthesizes more quickly in order to repair the damaged tissue. The movement patterns are generally complex and explosive, which increases the intensity and mechanical stress on the body. During this phase, it is important to get adequate nutrition to ensure proper muscle recovery.
Phase 3: Functional Training
This is the third phase of the system. It is a circuit-style workout, which focuses on fat burning because the body works hard to speed up the heart rate and then slows down between the intervals. Every workout in this functional phase uses all muscle groups in conjunction with cardiovascular exercises to burn optimal calories and create a high intensity, complex workout.