We hear this question all the time…
“So, what kind of gym exactly is it that you guys run?”
“What kind of training can I expect from 1031 Fitness?”
“What makes it so unique?”
“Is this something that can be beneficial to me even if I don’t want to devote myself to the gym 7 days/week? “
Committing to change is difficult. Forming a fitness goal is difficult. Finding a workout regime to compliment your goals is difficult. We do not want choosing a gym to be difficult for you. So, let’s clear the air and try to be as specific as we possibly can in describing to ya’ll what exactly we do inside those black and neon green walls daily.
What can you expect from 1031 Fitness?
Well, it’s not quite CrossFit nor is it quite like Boot Camp.
At 1031 Fitness, we structure our classes into sessions. Monday, Tuesday, Thursday, and Friday, we begin with strength training, transition into conditioning, and end with assistance exercises. Wednesdays and Saturdays focus on longer conditioning workouts followed by carries.
We believe in a balanced template. With our training approach, it allows our clients to receive equal parts strength and conditioning regardless of what days they show up on. Moreover, the balance between energy systems training and strength systems are consistent. So, even if our clients decided to train 6 days straight, they won’t run the risk of burnout.
1031 Fitness: Our Methodology
Strength Training
After warming up, our sessions begin with strength training. We adhere closely to a strength program that is made up of 2 heavy lifting sessions (1 upper body focused + 1 lower body focused) per week and 2 light lifting sessions (1 upper body focused + 1 lower body focused) per week. We take science seriously (because it works) so we follow something called Prilepin's Chart when advising our clients on how heavy to go + how many reps to do for movements throughout the week. One thing we have never been a fan of is aimlessly shooting blindly with how many reps we prescribe in our workouts. This simply is unsafe in our opinion, and can lead to unwanted injuries + less effective results. We have found that using this chart is especially useful for heavier barbell conditioning pieces in addition to speed-strength work and strength-speed work.
So, what is Prilepin’s Chart?
Why this rep range? Why this total volume? Why is this optimal?
Prilepin uses a sustainable method for weight training that practices lower volume percentages that creates a long term build. This method avoids injury as it locates the optimal rep total that will maximize muscle build. We use this as a guide for all volume prescriptions with our clients.
Cardio Incorporation
At 1031 Fitness, we firmly believe that strength work should not impair conditioning work. Rather than being separate, these two elements should coincide with one another in terms of movement pairing and energy requirements. We offer 4 conditioning workouts per week that range from 8:00-20:00 in duration, alongside 2 intentionally long conditioning workouts per week that range from 30:00-45:00.
Recovery between high threshold sessions include 72 hours of recovery between high effort lifting and conditioning sessions. This ensures avoidance of overtraining. You’ll see this done between upper and lower dominant sessions as well as high threshold conditioning sessions.
Few of the cardio exercises we include are:
Running
Biking
Rowing
Skiing
High Volume Band Work & Assistance Exercises
To avoid the body’s natural tendency to compensate for its weaknesses due to unbalanced muscle growth, we adopted assistance exercises to increase overall strength by targeting specific muscle groups. In this, the exercises prevent the body from using the path of least resistance.
High volume band work is a staple in our workouts. We’ve seen profound effects with the inclusion of this work from both soft-tissue health and improving muscular deficits. High volume band work also acts as an equalizer in bringing balance to vertical pulling vs horizontal pulling.
Examples include:
Banded Hammer Curls
Banded Tricep Pushdowns
Overhead Banded Tricep Extensions
Banded Face-Pulls
Straight Arm Pull-Down
One of our favorite parts of these assistance exercises is the use of time under tension. Because unilateral work requires far less skill and neural demand, we can increase loading and volume commensurately, in turn increasing this concept of time under tension. But, what exactly does this do? It leads to increasing muscular hypertrophy which plays a major factor in your body composition. When done right and executed well (alongside strong nutritional habits) we have found this to have an incredibly effective role in adding lean body mass for both males and females. Other common assistance exercises we incorporate in our weekly rotation include:
-Dumbbell Lateral Raises -Dumbbell Rollbacks -Dumbbell Squeeze Press
-Zottman Curls -Kettlebells Shrugs -High Pulls
-Chest Supported Dumbbell Rows -Barbell Curls -Arnold Press
-Cuban Press -Chest Supported Rows -Landmine Rotations
-Split Stance Landmine Press -JM Presses -KB Gorilla Rows
-Band Resisted KB Swings -Banded Pull-Throughs -Dips (Bench, Bar, Ring)
Our Mission
At 1031 Fitness, we believe that a healthy lifestyle is a marathon, not a sprint. That's why our experience is designed for long term progressive results. Whether you are a beginner looking to learn the fundamentals of fitness or an athlete seeking a challenging routine, our classes and training will help you reach your goals. We’ll see you at the gym =)