HOW LEAD WORKS
WHAT IT'S LIKE TO TRAIN AT LEAD
D1 Environment
The training at LEAD is modeled after D1 and Professional weight rooms. LEAD’s training programs are coach-led, challenging, and intentionally built for athlete’s needs. Every coach at LEAD has experience either coaching or training in collegiate weight rooms. The structure, energy, and camaraderie that is built in those environments is what we fell in love with and what LEAD was designed after.
Leave Nothing to Chance
Let’s face facts: random workouts get random results. At LEAD we leave nothing to chance. Our workouts are planned weeks before you walk in the door to ensure that your workout today also sets you up for tomorrow's workout. With a strategic plan, you know you’ll be on a path to where you want to be in your wellness.
You Can't Improve What You Don't Measure
We leave nothing to chance. From force plate analysis and and weight-usage to jump measurements and speed data, we track all that you do at LEAD to ensure that you are always making progress. We’re not talking about before and after photos; if you aren’t making progress week after week, we can take the necessary steps immediately to get back on track and trending in the right direction.
Better Every Day
Everybody starts somewhere! In training, progression is pivotal but surprisingly overlooked in systems like HIIT and CrossFit. Every session at LEAD is structured to build off of the week before.
But what if you start in the middle of a training cycle? With a high coach-to-member ratio, we are able to make sure that you start right at your experience level and build up from there.
Support Day In and Day Out
Even with the perfect training program, there are so many factors that go into delivering you to your goals. That is why every member sits down with a coach on a regular basis to re-visit goals and talk about what other life changes could be made. Looking at hydration, sleep, and nutrition, these can be limiting factors that keep you away from your goals if not managed properly. That is why a LEAD coach is there to help keep you accountable and on track.
Train with a TEAM
Training in a team-environment help elevate every individual on the team. That’s why in our intentionally-named TEAM sessions, members find themselves competing with others as well as themselves finding that they often push themselves harder than they would in isolation. The energy created in TEAM sessions pushes each member to go for one more rep and share in their sense of collected accomplishment.
Training Cycle
We want to get you results! Plain and simple, random workouts won’t get you there. We run the same 4 training sessions in 4-week cycles, rotating which sessions we do on which days to maximize your time and make sure you get a balanced program month after month. Sessions are laid out like this:
Week 1: 1, 2, 3, 4
Week 2: 2, 3, 4, 1
Week 3: 3, 4, 1, 2
Week 4: 4, 1, 2, 3
This way if you work out on the same days every week, you aren’t stuck with the same workouts, and missing other important aspects of the sessions you would have otherwise missed.
Mobility
Each session starts with concentrated mobility work to help increase flexibility and prepare your body for the workout ahead. When we increase flexibility prior to training, we are able to get into deeper ranges of motion, acquire better technique, and get better results from the training session compared to not doing mobility.
Movement
Our movement block is where we focus on the qualities athletes utilize the most, and we COMPETE! Speed, Acceleration, Deceleration, Change of Direction, Lateral Movement, Vertical Jump, and Landing Mechanics are all vital to the sport so we work on one or more of these each and every session to make sure our members are moving as powerfully and efficiently as possible.
Strength
Every athlete needs to get strong, but everyone is different with different needs. We use Strength Principles like Specificity and Individuality to scale our training so that our athletes can focus on getting better at what THEY need. With other principles like Progression, we ensure everyone is getting strong, safely, and at the pace that is right for them WITHOUT getting crushed under a bar.
A Block
A Block contains our primary movement. We put the most focus on the A Block because we want the best technique possible during more physically demanding exercises.
B Block
B Block contains our accessory movements. We wrap our sessions up with options such as core work, conditioning, or (everyone’s favorite) arm farm to finish off with a great sweat.
Rules are Rules!
Most training programs that fail to produce results, tend to fall flat when it comes to the principles of strength training.
Specificity: The need to tailor training to specific physiological and biomechanical demands, ensuring that exercises and programming align with the desired goals.
Main Point: Squatting won't make you better at Bench Press!
Overload: Overload involves progressively increasing the intensity, duration, or frequency of exercise to challenge the body beyond its accustomed level, promoting adaptations such as increased strength and muscle mass.
Main Point: Using the same workout program every month isn't going to make you better; no longer how well-branded it is "for longevity."
Progression: Progression entails systematically advancing the training program to avoid plateaus, incorporating gradual increases in intensity, volume, or complexity to sustain continuous improvements in strength and fitness.
Main Point: You aren't going to see progress by using the same blue dumbbells every week!
Individualization: Recognizing individual differences in factors like age, fitness level, and injury history, this principle advocates for customized training programs to optimize effectiveness and minimize the risk of injury.
Main Point: Two members can do the exact same workout program and see different results based on unique physical factors.
Reversibility: Also known as the detraining principle, reversibility highlights the potential loss of gains if training ceases, emphasizing the importance of consistent exercise to maintain strength and fitness levels.
Main Point: Those gains that you made last week will start to disappear quickly if you aren't consistent in your training.
Diminishing Returns: Acknowledging that the rate of improvement diminishes over time, this principle underscores the importance of strategic program design to continue eliciting gains as an individual approaches their genetic potential.
Main Point: You saw a ton of progress in the gym your first month (YAY!) but at some point your rate of progress will start to plateau; so you need to switch it up!
1, 2, 3...
Every session, a LEAD athlete will work on our 3 Pillars:
Mobility: develop better joint health and unlock greater ranges of motion to get more out of each workout
Movement: enhance critical athletic qualities such as Acceleration, Deceleration, Change of Direction, and Plyometrics
Strength: build muscle, increase resiliency and reduce risk of injury to ensure they're never sidelined for the wrong reason