Here at Fitness Qatar we get a lot of queries regarding what training methods and programmes our trainers follow. Here is a brief look into the thought process of two of Fitness Qatar’s trainers.
Goals
1. Improve ‘Absolute’ Strength by focusing on improving the primary barbell compound lifts (Deadlift, Full Squat, Bench Press, Overhead Press) – Percentages are based on Jim Wendlers 5/3/1 powerlifting programme
2. Improve ‘Relative’ Strength – we aim to improve our strength to bodyweight ratio via exercises such as chin-ups, pull-ups, inverted rows, single leg squat variations, push-ups, dips, glute-ham-raises and roll-outs.
3. Improve Power – we aim to improve our power output via movements such as box jumps, depth jumps, sprints (with and without resistance), dynamic effort lifting (50% of 1RM during specific lifts) and med ball throwing drills etc.
4. Improve Conditioning and Work Capacity – we focus on intense conditioning drills such as interval training (running, rowing), tabatas, hill sprints, circuits and strongman training (see video). We also use steady state cardio such as light running or swimming for rehab and restoration purposes.
5. Improve Mobility, Flexibility, Soft Tissue Quality, Muscle Activation and Movement Patterns – all these components are massively overlooked by most people which makes no sense to us whatsoever. We dedicate every day to improving these areas and include a ton of corrective exercise to boot.
Planning
Firstly, like all our clients, every programme is individual and periodised specifically to improve our weaknesses and enhance our strengths. We all have different goals and our programmes reflect this. Every detail of our workouts are recorded. This includes exercise selection, number of sets, number of reps and exact lifting percentages. It is also worthy to note that we don’t follow a typical 12-week/24-week programme etc. We have put together a ‘lifetime’ programme where we are able to vary intensity allowing us to train all year round. We include components such as deload periods and aim to make steady progress as opposed to immediate. Fitness is a lifetime commitment and best results take place when you are patient. With this philosophy, we ensure improvements are always made regarding our lifting numbers, athleticism, conditioning, work capacity and body maintenance.
To Summarise…
- Fitness is far more beneficial when it becomes a habit and not a chore. Short term goals are more achievable and more realistic than long-term. However, incorporating fitness and wellness into your life should be for the long haul. There are no quick fixes and everyone can learn to enjoy fitness and all it offers.
- Recording every detail of your workout and diet will keep you organised, more motivated and above all else, more accountable.
- If you have the equipment and the technical know-how, try to incorporate compound lifts into your programme. These are multi-joint movements requiring multi-muscle recruitment. This is advantageous for function, strength, muscle building, fat loss and power output.
- Train intense. A strong work ethic in all manners of life will make you successful, fitness is no different.
- Eat well and live well.
- Foam roll (no foam roller, no problem! see video below), stretch, move better, feel better
There you have it, some tips from the trainers. Please feel free to comment or get in touch if you have any questions about training, diet or otherwise. We aim to help you any way we can 😉
