THE RISE TRAINING PROGRAM
The ideas, intentions, and philosophy behind the RISE training program are the unwavering foundations on which it stands. We exist, first and foremost, to promote health and longevity as the fundamental goal of exercise. Everything else comes after.
Physical health is our bodies moving functionally, optimally, and pain-free. Longevity is the by-product of an exercise regimen that is effective yet sustainable in the long term.
We created a training program that just subsists and persists, by nature. Where we encourage exercise because it’s part of our routine lives, just as we must eat, or sleep. You are no longer counting down the days until the end. You’re just living it.
The program intends to be neither an intervention nor a punishment. Nor is it a challenge, that you need to muster up the courage to attempt, or somehow prepare for. You are ready, just as you are now.
It is an exercise program that is meant to make you feel good. That energizes rather than burns you out. That supports life outside the gym.
We practice a training philosophy that is 100% learning. We work with coaches who are neither cheerleaders nor fitness models, they are teachers – and they are students. Everyone is invariably a work in progress.
And we have combined the vibe and camaraderie of a community in a group setting whilst addressing individual needs, to deliver a training experience that is enjoyable as much as it is effective.
WHY CHOOSE US
Well-rounded training program – to improve the body’s function
Our weekly program addresses the 7 functional movement patterns, equally and consistently. We are designed to push, pull, lunge, squat, and MOVE. Our programming goals are designed to first restore our functional baseline, then gradually and consistently make progress. We train with the long game in mind.
Brand new workouts daily – that are structured, balanced, and purposeful
A function of intelligent and meticulous design and never of random variation. Workouts that leave you feeling energized, rather than bored or burnt out.
Threefold programming philosophy
- Build muscle so we can support our joints for daily movement.
- Nurture proper movement patterns so that we are moving our joints through their full range.
- Develop cardiovascular health so that we’re healthier, from the inside out.
Strength is imperative. Mobility is non-negotiable. Conditioning allows us to live life large.
HOW DO WE TRAIN
We train movement over muscle. Why? Because movements are functional, efficient, and effective – they have a carryover to our daily lives.
Functional movements exercise different muscle groups simultaneously in patterns that are natural for our human bodies. The squat pattern, for example, simulates how we get up from a seated position.
The execution of weighted squats recruits all the leg musculature, as well as the back and core – making them far more efficient than exercises performed on machines that recruit only one muscle group at a time. There are very few occasions in life where we would need to utilize just our quads, therefore, spending time training them in isolation makes for a rather ineffective way of exercising.
WHAT TO EXPECT
Here’s what a week at RISE looks like –
- Monday – upper body – push & pull
- Tuesday – leg day – squat & lunge
- Wednesday – strength lifts
- Thursday – full body – circuit 8
- Friday – posterior chain – hinge
- Saturday – team workout
- Sunday – hard core
1/ Mondays, Tuesdays, and Fridays are fundamental strength & conditioning days dedicated to the core functional movement patterns.
2/ Wednesdays are strength-only days, where the focus is on building up one main lift, 6 weeks at a time. Designed to be progressive, it complements the rest of the week during each cycle.
3/ Thursdays are for full body conditioning, where each movement pattern is treated equally. It serves as a supplement to the rest of the week.
4/ Saturdays are full-body strength endurance days. Workouts are longer and designed to raise the threshold of our fitness.
5/ Sundays are dedicated to core stabilization and strength – the crux of our training and imperative for functional success. Our abilities to stabilize our core will carry over to full-body strength development, fix imbalances, and bulletproof our spine!
So there you have it! All you need to know about the whys and hows of training at RISE. If you resonate and are keen, send us a message and we’ll help you get started!
See you at the gym!
