What is Functional Conditioning?
Functional conditioning is essentially training the body in such a way that it improves your ability to perform a task. If you are a running back and your training program makes you better at football then it is functional. If you are a mother of 3 and your training gives you more energy and stamina to keep up with three young children without hurting yourself then your training is functional. Functional training exercises produce the best results by training total body movements, with and without resistance. At Dynamic we train functional movement: running, jumping, pushing, pulling, twisting, turning; using your own body weight or adding resistance with medicine balls, kettlebells and other apparatus in order to build usable strength, whether it's for everyday activities, driving a soccer ball 50 yards, or riding in your first mountain bike race. With these unique programs, you will develop strength, power, and muscular endurance while simultaneously improving posture, balance, stability, and mobility.
What is the major difference between the Drop-in sessions and the Small Group Training Program at Dynamic Strength and Conditioning?
The Dynamic Functional Performance Training (DFPT) sessions (the drop-ins) are high intensity with a muscular endurance focus utilizing primarily bodyweight and kettlebell exercises. These workouts can be done by all fitness levels and every exercise can be modified to the individual as needed. At the start of one's training, (the first 6-12 weeks depending on the individual's beginning fitness level), you will realize increases in strength, power, muscular endurance and energy levels. With proper nutritional intake, your body's metabolism will increase and you will increase your lean body mass, shedding unwanted body fat. Flexibility, stability, and joint mobility will also be enhanced. The DFPT sessions are larger group workouts that could have as few as a handful of people to as many as 20+ in a session depending on the time and day. The DFPT develops an excellent foundation from which to build on.
Once you have developed the foundation, the next step is a comprehensive, periodized training program focused on continuing increases in strength, power, power endurance, and conditioning. This is our Small Group Training Program. In order to continually make gains in your strength and conditioning there needs to be periodization with resistance based strength training, power development, and high intensity power endurance efforts. The small group training program is a complete personal training program in a small group setting with a maximum 8:1 student:trainer ratio. You will work on linear and lateral speed development, full body functional strength, explosive power, and high intensity metabolic conditioning. There is also a component to the program that focuses on joint mobility, flexibility and corrective exercises. The program is periodized and re-designed every 8 weeks in order to guarantee continued improvements in all aspects of your strength and conditioning. In the small group training program we will also work with you on your nutrition to help you get your intake in line with your goals and activity levels whether the goal is weight loss or fueling a marathon effort.
Should I do the 90 Day Challenge before signing up for Small Group Training?
This really depends on your starting point. The 90 Day Challenge is the perfect program for people who are looking to get back in shape that really haven't worked out in quite a while and have a bit of weight to lose and/or need work on their coordination and movement. The workouts are lower in intensity than the small group training programs and are movement-based, muscular endurance type workouts designed to increase your cardiorespiratory function, coordination, full body strength, joint mobility and flexibility. The 90 Day Challenge also has nutritional guidance so you can learn the proper way to fuel your activity levels and develop a healthy lifestyle.
If there is any question as to which program is the right one you are encouraged to come in for a free consultation and we can determine exactly what the right program is for you.
What should I be doing on the days when I'm not coming to Dynamic?
The greatest thing about the training that we do at Dynamic is that it trains the body for performance and activity. The people that come to us are generally active in running, cycling, hiking, swimming, rock climbing, kayaking, competitive sports, you name it. Our training programs are designed to translate to performance enhancements in the real world. We recommend between 2 and 4 sessions a week at Dynamic depending on your activity load outside the gym. On your off days from the gym we recommend endurance activities like running or cycling, or any sports-specific training that you are active in.
Should I be taking days off?
The most important part of any training program is the recovery. Depending on the volume and intensity of your workouts, you should have anywhere from 1 to 3 recovery days per week. A recovery day could be complete rest or it could be very light aerobic type of activity like an easy trail run or a short, low intensity bike ride, or a walk in the woods with your dog. If you are doing the recovery part of your training properly it allows you to continually make gains in your training without suffering injury or illness from overtraining. In general, we recommend one recovery day every 3 days. Again, this will vary depending on the volume and intensity of your training days. If there is ever any question about how to work recovery days into your program don't hesitate to ask.
What should I be eating/drinking before, during, and after my workout?
Before: We recommend nothing solid for an hour before you come to train. Anything in your stomach that is undigested when you start your workout will remain undigested in your stomach during your workout. For some people, this isn't a problem. For others, it can cause a lot of problems. Our workouts are an hour long with the warmup, workout, and cooldown. You don't need to prepare for our workout like an endurance event. If you are working out later in the day and you have had a meal a 2-3 hours prior to your workout you will be fine. If you workout first thing in the morning, then it is going to be largely personal what you can and can't handle in your stomach. A banana and a few almonds or a piece of whole grain toast with peanut butter about an hour before the workout may be plenty for you. If you can't handle solid food first thing in the morning before coming in, then an energy gel or 8-10oz of sports drink up to 15 minutes before you come in may work for you.
During: You won't need anything more than some water during the workout.
After: Workouts at Dynamic are anaerobic in nature and primarily fueled by the phosphagen and glycolitic energy systems. The goal following our workouts is to replenish the muscle glycogen stores that were just depleted during your workout. It is recommended this is done within 30 minutes of the end of the workout, in liquid form with about 200-300 calories at a 3:1 or 4:1 carb:protein ratio, with little to no fat. An example of this would be a smoothie made with one 15g scoop of whey protein or (1c of fat free, plain greek yogurt), a banana and a cup of berries. Unless you are lactose intolerant, you could even use 8 oz of chocolate milk using skim milk. After this, you would want to have a more balanced meal with protein, fats, and carbs (from a natural source) within a couple hours.
How many calories will I burn at a workout?
The first thing to understand about the training we do at Dynamic is that it's a metabolic form of training that is designed to increase your metabolism through a mixture of strength and power training and high intensity, anaerobic full body conditioning. Working all the muscles in your body at high intensities and building a lean muscle mass through full body strength and power training will help to increase your metabolism so that your body will burn more calories during your regular daily activities. This is different than doing lower intensity aerobic training where you will burn calories at an elevated rate during your training session, but once finished, your body returns to burning calories at it's sedentary rate. With our workouts, assuming proper nutritional intake, you will continue to burn calories at an elevated rate long after you are done working out with us. So, the short answer to the question is that the workout itself will burn anywhere from about 400-700 calories depending on the intensity of the session and your current age, weight, and basal metabolic rate. But you will continue to burn calories at an increased rate well beyond the time of the actual workout. Ultimately, if one of your primary goals is weight loss, then you should combine a metabolic form of training like we do at Dynamic with extra aerobic activities on your own time. Couple this with proper nutritional intake and you will be able to achieve your weight loss goals.