Unit 17C – Programming
We all want to be able to move freely without pain, without spraining a muscle, to run up the stairs and not feel out of breath, to fit in to that dress or that suit without popping a zip or button.
We would all love to chase the kids or grand children in the garden without needing a sit down with a bag of frozen peas on our groin.
We would all love to go out dancing and not wake up aching.
To reach for the top shelf in the garage and not put your back out…
Wouldn’t it be great to book a holiday knowing that you are already in good shape don’t have to sign upto an expensive eight-week boot camp to look good in a bikini or those 70’s speedo’s…
Several people have asked us how we plan our sessions, so I thought it would be a good idea to outline how we programme each and every session at Unit17C.
The team at Unit17C believe that all of the above is very achievable simply by attending 2 or more of our sessions a week. Each and every session is specifically designed to be different, but still deliver a rounded and balanced programme with the aim of ensuring all of our members have a good level of General Physical Preparedness (GPP).
How do we do it?
Our programmes are created based on the following criteria:
- Improvements in Cardiovascular capacity (fitness)
- Improvements in muscular endurance
- Increasing strength (does not mean size…)
- Promoting flexibility and mobility
- Appropriate increases of speed and power
All of the above help attribute to a more athletic you.
Our programmes are based on 4 week cycles; what this means is that over a four week period we will focus primarily on one of the following criteria: endurance, strength, speed and power. And along with mobility and flexibility, this forms a firm foundation within each block that ensure quality of movement and life.
We incorporate different interval times, rest intervals, intensities, movement patterns, types of exercises and the frequency of when they are completed.
To help you understand this easily, the schedule below will help visualise what this means to you each week:
|Wk 1||BURN||TONE||BURN||SWEAT||BURN||SWEAT CON||SWEAT CON|
|Wk 2||BURN||TONE||BURN||SWEAT||BURN||SWEAT CON||SWEAT CON|
|Wk 3||BURN||TONE||BURN||SWEAT||BURN||SWEAT CON||SWEAT CON|
|Wk 4||BURN||TONE||BURN||SWEAT||BURN||SWEAT CON||SWEAT CON|
|Wk 5||TONE||SWEAT||TONE||BURN||TONE||SWEAT CON||SWEAT CON|
|Wk 6||TONE||SWEAT||TONE||BURN||TONE||SWEAT CON||SWEAT CON|
|Wk 7||TONE||SWEAT||TONE||BURN||TONE||SWEAT CON||SWEAT CON|
|Wk 8||TONE||SWEAT||TONE||BURN||TONE||SWEAT CON||SWEAT CON|
|Wk 9||SWEAT||BURN||SWEAT||TONE||SWEAT||TONE||SWEAT CON|
|Wk 10||SWEAT||BURN||SWEAT||TONE||SWEAT||TONE||SWEAT CON|
|Wk 11||SWEAT||BURN||SWEAT||TONE||SWEAT||TONE||SWEAT CON|
|Wk 12||SWEAT||BURN||SWEAT||TONE||SWEAT||TONE||SWEAT CON|
SWEAT = Cardio Vascular Activities, Endurance
BURN = Metabolic Activities and Fat Burning
TONE = Strength, Mobility, Speed, Power
To be able to have a rounded and varied training programme, we would recommend that as a minimum, two classes should be attended each week. However, our preference is for you to attend at least three sessions a week and two days that are active but outside of the gym (active days could include a run, long walk, bike ride, swimming, yoga, climbing…).
We hope this brief explanation helps you all to understand why we do certain things on certain days, and to assure you that what we do isn’t hastily put together before you arrive for class. Every movement has been thought through and we hope you appreciate what we do!