Get Started with a Structured, Supervised Training Program
The VirtaFitnessTM training program described here is a structured, supervised training program designed for the Beginner to Intermediate strength training client. Even if you do not consider yourself a beginner, you will likely benefit from this progressive program.
If this is your first experience with resistance training, you probably accept that you are a beginner. However, anyone who has not been training seriously and has not followed a sensible, structured, periodized training programming for more than two years should also consider themselves a beginner.
Being a beginner is great news! It means that you have the potential to make a tremendous amount of progress in a reasonably short amount of time since your body’s capacity for adaptation is higher than that of the advanced person.
Acute Variables
Physical training, in a nutshell, is simply imposing an appropriate stressor on the body and the body adapting to it during the recovery period. Here are the acute variables that we use at VirtaFitness to create that stress (listed in order of importance):
Repetitions, or Reps (Number of times the movement is repeated)
Sets (The number of times the block of repetitions are repeated)
Loading (The amount of resistance applied to the movement)
Tempo (Sped of the movement)
Rest Periods (How long to rest between Sets)
Exercise Selection (The movement - squat, hinge, push, pull, etc.)
The first three items are components of training volume or workload, which is our primary training stressor. Repetitions are, without a doubt, the primary variable that we manipulate in these training plans as it is the key to determining the overall amount of work performed without changing the other variables.
Also, note that the exercise selection will not be geared toward training specific muscles or parts of the body. While we can still work these exercises into a program, the central part of the training will focus on basic body movement patterns. These are the types of exercises that will prepare the body for everyday activities like carrying a child, lifting a bag of mulch, or pushing a lawnmower. Don’t worry; there will also be plenty of core training - and notice we didn’t say abs.
Periodization
The VirtaFitness resistance training programs uses a periodization cycle that follows the following pattern:
Macrocycle - usually a four month sequence of monthly training blocks, but could be up to one year.
Mesocycle - The four to six-week training blocks consisting of a series of training weeks.
Microcycle - The sequence of training days in a week. (Usually three days . Mon, Wed, Fri. with off days for choosing to do other activities like running, cycling, swimming, etc.)
Session - The individual day’s workout.
VirtaFitness programs will typically follow what is known as the Linear Progression pattern. That means that as we progress through the Mesocycles, Reps will decrease, and Load will increase. The Exercise Selection will also advance each Phase to account for the body’s increased ability to perform the basic movements and introduce increased stability challenges that will increase the difficulty of the movements.
Linear Periodization (Mesocycle)
Phase 1
Weeks 1-4
12 Reps
Phase 2
Weeks 5-8
10 Reps
Phase 3
Weeks 9-12
8 Reps
Phase 4
Weeks 13-16
6 Reps
Once the exerciser completes this Mesocycle, they may choose to reenter the cycle in Phase 1 (usually with more complex movements) or advance to a more focused program on developing muscle hypertrophy, strength, or power.
Here is a sample MIcrocycle for Phase 1 of the cycle described above.
Sample Mesocycle Outline - Three-day Training Week
Week 1
Monday - Day A - 12 Reps
Wednesday - Day B - 12 Reps
Friday - Day A - 12 Reps
Week 2
Monday - Day B - 12 Reps
Wednesday - Day A - 12 Reps
Friday - Day B - 12 Reps
As shown above, Exercise Selection is divided into two workout session plans - A and B. Each A/B workout session will last about an hour and will consist of a warm-up routine (up to 15 minutes) designed to get your body moving through its range of motion and to activate the muscle groups that will be engaged during the strength phase of the session.
The next part of the workout session consists of core, power, and strength training exercises that will change between the two workouts - see below. (About 40 Minutes).
Each session will end with a cool-down (About 5 minutes).
Here is an example of how each session will look in terms of the body movement components:
Sample Microcycle by Day/Movement Pattern
Day One - Full Body
1A Squat Pattern (symmetrical stance)
1A Hinge Pattern (symmetrical stance)
1B Pull Pattern
1B Push Pattern
Day Two - Full Body
2A Hinge Pattern (asymmetrical or single-leg)
2A Squat Pattern (asymmetrical or single-leg stance)
2B Push Pattern
2B Pull Pattern
Sensible, Structured, Periodized
You have it; that is how a sensible, structured, and periodized training programming should look. At VirtaFitness, we will design and deliver these programs to you using the TranierizeTM App so that you can follow them at home, in the gym, or on the go. Each day’s routine will appear within the app, describe the exercise movement, and list the number of reps and sets to perform. The app will suggest Rest periods, and a built-in timer will help you take the correct amount of time between reps.
Your personal trainer will monitor your progress and will be available through the app to answer any questions you have. Just keep in mind when starting out, that form always beats volume. Ensure that you select the correct amount of Load to perform the moves precisely as described and demonstrated in the videos.
Make sure always to be aware of your five kinetic checkpoints (head, shoulders, hips, knees, and toes) and keep them in alignment. Stop an exercise immediately if you experience any pain and consult your physician. As always, consult your physician before engaging in any form of new physical activity.
Are you ready to get started?
