Guidance, structure, and accountability define the value of BEFIT culture and programming. The BEFIT Training system is supported by well-documented science surrounding macrocycles, mesocycles, and microcycles (definition below). This enables us to deliver the diverse yet consistent training style for which we’re known for. Strength-bias work-to-rest ratios, well-coached movement patterns, grit, and recovery (yes, rest and listening to your body) will all factor into this intricate balance.
A macrocycle refers to your year as a whole. A mesocycle refers to a particular training block within that year; like the 3 month block from January-March. A microcycle refers to the smallest unit within a mesocycle; usually a week of training.
Driven by a specific 12 month targeted approach, the BEFIT yearly program design consists of four, 3 month cycles with a specific focus, and a suggested deload week at the end of month 2 in each cycle to get you ready for the next month’s strength phase.
This signature design can accommodate a wide variety of schedules and welcome new individuals to our gym without compromising the ability to land on a perfectly balanced training program – all within the week, the month, and the year. And although each month and day is unique in design, together, they feed into a specific focus and prop up our unique and inclusive training system with a multitude of levels of many exercises to accommodate our broad demographic of members.
LET’S FIRST TAKE A LOOK AT OUR WEEKLY BREAKDOWN:
Monday – Lower body focus (Intensity)
Tuesday – Upper body focus (Tension)
Wednesday – Lower body focus (Functional)
Thursday – Upper body focus (Intensity)
Friday – Lower body focus (Tension)
Saturday – Upper body focus (Functional)
With this breakdown, whatever muscle is trained on the Intensity days – Monday (lower body focus) and Thursday (upper body focus) is the strength component for that month complemented by all the other days of the week. So when you look at the yearly breakdown below in January this would mean that there’s a hinge focus on Monday and an upper body pull on Thursday.
Please note these workouts are modified with higher reps and relatively lighter weights for beginners and individuals newer to our setting as your body may not be ready to jump into heavy strength training.
It’s recommend that you read the BEFIT weekly program design here before proceeding.
You’ll notice within our yearly design that we alternate months of accumulation (volume) and intensification (intensity). For example, if we look at the first mesocycle below. We train the hinge pattern with intensity in month 1, then train it with volume in month 2, and then we train it with intensity again in month 3.
January – Strength focus hinge and upper body pull (6-8 reps on high intensity days)
February – Strength focus squat and upper body push (8-10 reps on high intensity days) – deload last week of month
March – Strength focus hinge and upper body pull (4-6 reps on high intensity days)
April – Strength focus squat and upper body push (6-8 reps on high intensity days)
May – Strength focus hinge and upper body pull (8-10 reps on high intensity days) – deload last week of month
June – Strength focus squat and upper body push (4-6 reps on high intensity days)
July- Strength focus hinge and upper body pull (6-8 reps on high intensity days)
August – Strength focus squat and upper body push (8-10 reps on high intensity days) – deload last week of month
September – Strength focus hinge and upper body pull (4-6 reps on high intensity days)
This cycle includes many outdoor movements like loaded carries, walking lunges, wall balls, etc…
October – Strength focus squat and upper body push (6-8 reps on high intensity day)
November – Strength focus hinge and upper body pull (8-10 reps on high intensity days) – deload last week of month
December – Strength focus squat and upper body push 4-6 reps on high intensity days
SO HOW DO YOU EXECUTE A DELOAD?
- Recommended for members regularly attending 5-6x/week.
- The last week of the month, you come in 1-2x less than you usually do and/or if you don’t want to do that, you come in and take it easier on the exercises with lighter weight for the rep scheme in the workout.
- Think of this as taking 1 step back this week to slingshot 2 steps forward in the next week/month.
- This will help keep your body fresh for the upcoming month and strength phase next week so that you can train to your best ability.
- Please note, if you are newer to the facility and/or not as consistent with your training during this time, you can disregard the deload week recommendation.
8 FUNDAMENTAL MOVEMENT PATTERNS:
Let’s clarify some of the terms above…
There are essentially 8 fundamental movement patterns that the human body can do:
Horizontal Push – think like a pushup and bench press (upper body push)
Horizontal Pull – think like a 1 arm row (upper body pull)
Vertical Push – think like a shoulder press (upper body push)
Vertical Pull – think like a pullup or lat pulldown (upper body pull)
Squat – think squats, split squats
Hinge – think deadlifts, hip extensions
Rotation – think russian twists, wood chops
Gait – think walking, loaded carries
Don’t worry! Our style of training includes many more exercises including smaller muscles and movements to help you stay structurally balanced!
PLANNING FOR YOUR GOALS:
- If you have a goal of fat loss (or weight loss), you can do either STRENGTH or SWEAT and eat for fat loss.
- If you are doing SWEAT, you can get away with eating a bit more carbs than STRENGTH. As always be aware of your choices and use a tool for measuring progress (bodyweight, visual in the mirror, how clothes are fitting).
- If you have a goal of building muscle, the STRENGTH workouts would be the better option.
- Or if you want to prioritze building muscle in the upper body, but like doing the SWEAT workouts, you could do the upper body STRENGTH workouts on Tuesday/Thursday/Saturday and do 1-3 of the lower body SWEAT workouts each week.
- In each month and 3 month cycle, you’ll want to focus on improving 1 aspect of your fitness to see the most noticeable results.
- If you want to work on building your endurance focus on the SWEAT workouts for a 3 month block!
- If you want to work on functional range of motion then STRENGTH would be the better option!
- Want to work on building muscle for 3 months? Focus on just the STRENGTH sessions for a 3 month block!
- Want to be well rounded? Do a mixture of STRENGTH and SWEAT.
- Want to lose fat? Do either and eat better!
- Your fitness is fluid and ever changing on your balance of the 10 general skills of physical fitness. If you feel like one is lacking, let us know and we can help you with what would be best for your goals and your body!
Once you commit to your ideal weekly schedule, stick to it 90% of the time, and the proprietary program design will take care of itself. Do this, and you will move the needle on your fitness. The most important thing is that you commit to a consistent and sustainable schedule. Remember… routine is NOT the enemy!
Committed to your success,
Josh Saunders, BS, CSCS