Gang,
I wanted to address a few questions I have been asked over the last few weeks of programming and ensure that everyone understands the direction and focus that I am putting towards your training. Recently Synergy Strength has offered a plethora of new training options (Weightlifting classes, Powerlifting classes, H&F classes, Sport classes, Running club, Youth & Junior development classes, etc.) for all of you as members to improve your training experience and direct your focuses of training. Currently we have the following classes;
HEALTH & FITNESS – this program is the same program that Synergy Strength has always offered. This is the Synergy Strength CrossfIt group class program. It is focused around strength training, high intensity interval training, and aerobic interval programming. This program is periodized in its focus throughout the year based on two main competitions in the Synergy Strength season – The Bridge City Beat Down (BCBD) and the CrossFit games Open. So you have two high points in the season based ont he highest attendance of members in these two events (we had the largest team in Canada for the CF open this year and we runt he largest CF event in Canada with the BCBD). The health and fitness program is the “base” program in which all members may develop and change their focus as they require depending on their interests. One may add 1 olympic class and 1 powerlifting class if they wish to develop a specific skill. This is an amazing opportunity and one that is specific and unique to Synergy Strength as there are very few if any other gyms that offer this variety in programming.
Weightlifting – this is a program designed for two purposes; 1. Programming for weightlifting based on the Saskatchewan Weightlifting season of events for those solely interested in weightlifting, 2. For those wanting to drop in to develop specific skills (snatch and clean and jerk) at a higher level. This program is offered 4x/week and is open to anyone.
Powerlifting – this is a program designed for very similar purposes as the weightlifting program above. It is programmed based on the Saskatchewan Powerlifting Associations season of events and the program is open to those with an interest in strength development and improvement in the basic slow lifts (squat, bench, press, and deadlift). As well as being a drop in class – it too can be a sole program for those interested in only powerlifting.
Endurance – This is the formally named running club program. This program has recently been changed form a separate membership program to a Synergy Strength members optional program. This program can be done solely as a running program or as an addition to your current program by dropping in to complete workouts. So it is the same as the above two strength programs. The focus of this program is those interested in 5-10k races either recreational or competitive. This program involved HIIT style workouts, sprinting, and aerobic intervals to develop a fitness specific for running sports (5-10k runs, spartan races, etc.).
Gymnastics (coming soon) – more to be announced soon, but the next drop in class offering will be gymnastics member options.
SPORT – This program is very much the same as the H&F and all other drop in classes, but the main difference is that those attending these classes all have the same goals – CrossFit competition. This program is not bigger, better, and more advanced – it is simply more direct in its focus. We have a portion of our clubs membership that is interested in taking on CrossFit at a higher level of competition and this demands a more direct approach to programming and skill development. I am a true believer that CrossFit is now a SPORT and like nay sport there are very specific demands to its training and its approach Our approach demands a certain level of commitment and scheduling ability to make this program work. The sport program is truly open to ANYONE as long as proper scaling and movement progressions are used. Coaches will work with those interested, but the #1 thing I look for in people joining the program is commitment. The sport program is not for everyone, but it can be if the interest and time allows it. As I mentioned earlier this program is not a better or “elite” program – it is just different in its focus and long-term goals.
YOUTH & JUNIOR SPORTS PERFORMANCE – this is a unique program that I am more than thrilled about (go to my Facebook page to see all the videos of the kids lifting). This program began as a weightlifting only program for 7-19 year old kids. It is now on its way to becoming a more well-rounded program towards performance as a whole relative to simply weightlifting. This I am excited about. We are moving into much more conditioning, gymnastics, and sprint skills along with weightlifting. Again, I love this program and look forward to its future growth.
SYNERGY KIDS – I am a full believer that kids must be involved and see their parents be involved in physical activity of whatever format it might be. This is an opportunity for those with young kids (3-6) to participate in a FUNctional, FUNdamental fitness program, while their parents have time to fit in theirs as well.
UNIVERSITY OF SASKATCHEWAN, ICEP, SYNERGY RESEARCH PROJECTS –This again is a portion of the Synergy Strength program we are more than thrilled to be a part of. Much of this is due to the tireless work of our Exercise Consultant Scotty Butcher and his focus and drive to the betterment of exercise programs and exercise research/understanding. So far Synergy has been apart of 4+ research projects in the world of high intensity interval training, CrossFit programming, and women’s perspectives on fitness and self-worth. This is something Synergy Strength has made a commitment to and is continuing to be involved in to advance the knowledge and direction of our program. Many clubs, exercise programs, and training groups do little to understand what they are doing, how they do it, is it safe, is it effective, at Synergy Strength we have gone above and beyond in our quest for answers and we will continue to do so as this allows the highest level of awareness and programming direction. Few things are done without purpose at Synergy Strength and this we are proud of.
With all of this said I want to make it clear that Synergy Strengths long-term focus has and always will be to develop the best fitness training programs for all those interested in taking part in what we do. We offer a CrossFit style program that is an evidence based program, we do understand it is slightly different than other programs available and this is intentional. We offer the biggest bang for your buck program… guaranteed.
A few words on;
PROGRAMMING & PERIODIZATION – I am happy to say that we are one of the only programs that offer a periodized model and a planned model of training. Periodization simply means that we break our training year (which CrossFit has as a sport) into phases of training dedicated to certain training aspects. The SPORT and HEALTH & FITNESS training yearly plan is the same, with only one deviation and that is the addition of a few other events on the SPORT models training yearly calendar. We are currently in PREP phase 1, which means we have a high focus on strength, strongman, and base aerobic capacity. This translates to more strength sessions than previous phases of training (SPORT – 4x/week oly and H&F – workouts like A1.A2.A3 all strength work and strong man intervals). This phase will last a certain period of time (4-5 weeks) before transitioning into PREP phase 2, which has a different training focus. The nice thing about this style of programming, beyond the fact that it is actually though out, is that it matters little if you train 2x/week or 7x/week you receive the same long-term benefits in program variety and direction. I firmly believe in constantly altering a training programs pattern and direction, but this does not mean constantly varied with no plan at all,which honestly is what I see a lot of in the fitness world. We focus a certain style and direction of work every phase of training, it may not seem drastically different, but the intent and feel may be. This si intentional and required. So there are certain phases of high strength work, and certain phases of high conditioning work, but the long-term goal is a safe, effective, program that increases performance faster and more efficiently than the typical group class program offered elsewhere.
COMMUNITY – a community in my mind is a group of people striving towards a shared goal – in our case, better fitness and health. Like any long-term goal there are short-term goals that need to be met and the path that everyone takes to get there is not the same. Hence the multiple offerings that Synergy has created – we offer multiple paths to achieve your goals and ambitions based on your needs and desired of increased fitness. By creating more offerings we are simply creating a well-rounded community with multiple paths and focuses to achieving the same long-term goal.
COACHING – we are passionate about fitness and all aspects of fitness. Part of being a crossfitter is having interested in the full complement of physical modalities. It was once termed the PHYSICAL CULTURE. We provide the highest level of coaching and are investing in ensuring it is created for the long-term as well. We are continuously brining in different coaches from different backgrounds to educate and work with our coaching team (sprint mechanics, hill running, HIIT training weightlifting, powerlifting, mental skills training, running mechanics, etc.) We find experts in all fields and bring them in to work with us to increase out knowledge base. We have an exercise consultant we work with – Scotty Butcher, who is part of our team od educators and is intimately involved in leading the research we conduct on a regular basis. We have begun an internal coaches education series, which ensures all coaches are kept up to date with all aspects of fitness relevant to us. We host an annual educational retreat for coaches to continue learning, we bring in guest speakers to discuss training, programming, nutrition and much more. Needless to say – we are investing in our coaches that invest in you. We believe fully in continued education and advancement of knowledge and we are walking the walk.
PUTTING IT ALL TOGETHER – At the end of it all we must now consider how to put it all together. The first and best thing to do is not to overwhelm yourself with too much thought, meaning do not try to do ti all. Focus your time and energy on the things you truly enjoy. If you enjoy the strength work more than conditioning, then pick your foundational work as powerlifting and then complement it with 1-2 health and fitness workouts. If you really love weightlifting, then do the same as previously, but with the weightlifting classes. Do not view any of these additional offerings as things you MUST choose from, but think of them as offering to enjoy your fitness fully. The times will not always work in your schedule, but do your best. Your schedule ultimately dictates what you can and can not do. Synergy has by far the largest and most varied schedule of any gym in Canada – use it to your advantage. If you are truly having trouble figuring out how to put your week together – email me and I will help you out. Long story short – choose to do what you enjoy and create a fitness path that matches your unique schedule and tastes – in the end your fitness goals will be achieved.
I will stop here as this message is getting long, but I hope this helps you as a Synergy Strength member understand a bit more of our direction, focus and purpose in training.
