LVFIT Weekly Strength Training Program Design

strength training langley
LVFIT’s weekly training can accommodate a wide variety of schedules and welcomes new individuals to our gym without compromising the ability to land on a perfectly balanced strength training program.

Although each day of the week is unique in its design, the 6 workouts work towards the focus of the month so that you can attend 6 days/week, 3 days/week or just get in 1 workout on our monthly 5 punch pass and get the appropriate stimulus that day.

Here’s a look at our typical weekly schedule:
Monday –¬† (BOX-LIFT-FLEX)
Tuesday – (BOX-LIFT-FLEX)
Wednesday – (BOX-LIFT)
Thursday – (BOX-LIFT-FLEX)
Friday – (BOX-LIFT-FLEX)
Saturday – (BOX-LIFT)
*All sessions are total body strength training with each day being unique and repeated on that day for the month with new workouts programmed monthly.

Here’s an example of how a week of strength training would work with this schedule:

  • On Monday, we may train the squat and upper body push pattern (like bench press)
  • Then on Tuesday, we would hit the opposing muscle groups like the hinge pattern (hamstrings) and upper body pull (like 1 arm rows)
  • On Wednesday we would do some functional movement like thrusters or skipping, combined with some arms, core, glute work
  • On Thursday, we may hit the quads again but more single leg style with upper body push again, but this time, we would focus on more of a time under tension tempo workout if we went for more of a strength rep range on Monday.
  • On Friday, we’re maybe hitting a strength rep range in the hinge pattern and upper body pull as we went tempo on Tuesday.
  • Saturday is a fun, effective, functional workout leaving you feeling better than you walked in the gym doors and read to start your weekend off right!

With this schedule, Wednesday and Saturdays tend to be high rep lower weight days and are a bit more flexible in their structure utilizing the classic LVFIT class format of BOX and LIFT. With all equipment and a slightly longer timeframe on LIFT, these days afford us more creativity in your programming to keep things functionally fresh and effective while not overworking the muscles from the previous 2 days. Our Wednesday and Saturday programming is also a 50-50 split between strength/functional training and boxing so there is a higher focus on cardiovascular fitness and endurance compared to the other days which are a 67-33 split between strength training and boxing.

In the next month, the movement patterns and muscle groups are then rotated so we prioritize different muscle groups on each day of the week ensuring that each month has a different focus and stimulus.

We utilize all the information being on the gym floor with you to program these strength training workouts. For example, If there are a few individuals with shoulder issues, we’ll program more upper back pulling movements vs. upper body overhead movements to get the shoulders feeling better and will program in additional upper body pulls (like band pullaparts) even on the upper body push days so that there is at least a 3:1 ratio of pull to push throughout the week.

We pride ourselves on creating an inclusive training system with multiple levels of progressions and modifications of each exercise, but everyone is unique and certain movements just don’t work for certain people at certain times in their life. As always we remind all individuals to listen to their body and let us know if a muscle is too sore to train that day, and that most success comes from consistency over a long period of time getting in the gym at least 3x/week.

Within the context of our week, we are hitting these 6 foundational functional movement patterns multiple times:
1 – squat
2 – hinge
3 – lunge
4 – push
5 – pull
6 – rotate

And it’s not just about hitting the same exercise or muscles mindlessly as even an upper body pull exercise will affect the body differently depending on if it’s a horizontal pull (better for shoulders), vertical pull (harder on shoulders), with elbows in (more lats) or elbows out (less lats).

For example, here’s the muscles that are trained in the upper body pull movement:
1. lats
2. upper back
3. biceps
4. rear delts
5. traps

Most upper body pulls will work all the muscles above. Here’s some tips as to how certain exercises work certain muscles more:

  • Horizontal rows like the 1 arm row or trx row = more lats when elbows are closer to body, more upper back when elbows out
  • Pullups or scap pullups = more lats
  • Chinups = more biceps
  • Rear flys¬† or band pullaparts = more rear delts
  • High pulls, db cleans, or snatches = more traps (we don’t program these as much as boxing works the upper traps a decent amount and we are always trying to balance this with our strength training).

So there you have it! A quick look at our programming and the thought process that goes into the LVFIT workouts.

It’s not just lifting weights and it’s not just hitting a bag.

We’ll see you in the gym!

Committed to your success,
Your LVFIT Performance Coaches

2023-12-21T17:06:33-08:00 Comments Off on LVFIT Weekly Strength Training Program Design