1. Improve core and joint stability
2. Improve balance and decrease risk of falling
3. Alter body composition by reducing body fat and increasing muscle
4. Decrease risk of injury or re-injury
5. Increase physical and functional capabilities
6. Improve athletic performance
Phase (1) Corrective Exercise Training
Many clients begin here. Going forward with resistance training without correcting muscle imbalances and joint dysfunctions can lead to unnecessary injuries. It is important to stretch muscles that have been identified as being short and tight, as well as strengthen muscles that have become weak, prior to progressing to other types of resistance training.
Phase (2) Stabilization Endurance Training
Stabilization Endurance Training is designed to create optimum levels of joint stability, muscular endurance and postural control. The client with no major muscle imbalances will start in this phase of training. Stabilization Endurance Training will also prepare the client for the demands of strength endurance training, phase (3).
Phase (3) Strength Endurance Training
Strength Endurance Training is designed to increase strength, build muscle and further enhance joint stability and endurance. This phase of training is beneficial for anyone, but especially for those with the goal of body fat reduction, as well as general fitness and performance.
Phase (4) Muscular Development Training
Muscular Development Training is designed to achieve optimum levels of muscular development for those individuals who are training for a particular sport (football lineman, rugby, bodybuilder, etc.). However, if muscular development is your primary goal, it is important to properly progress through all phases before beginning a muscular development training program.
Phase (5) Maximal Strength Training
Maximal Strength Training is designed for individuals who need to increase maximal strength (powerlifter, football player, heavy construction worker, etc.). If maximal strength is your goal, it is very important to properly progress through each phase of training in order to prepare for the demands of maximal strength training.
Phase (6) Power Training
Power Training is designed to specifically enhance power production. This phase of training is used by any individual who needs to express force quickly (all athletes). However, power training is not just for athletes. For example, if a 60-year-old person loses their balance, they also had better be able to access their strength immediately. This form of training uses the stabilization and strength acquired in the previous phases of training and applies them to everyday life, as well as sports activities.