Pillar 4: Strength
For some reason, as of late, Strength Training or Resistance Training has become the ugly
stepchild of the fitness industry.
Don’t get me wrong, I enjoy conditioning a lot; it’s fun and it’s always our goal to have all
of members be in great shape!
Conditioning is actually a big part of our programming but it’s a compliment to a
structured and PROGRESSIVE resistance-training program.
You see if your goal is fat loss, and I’m pretty sure it is, then PROGRESSIVE resistance
training is imperative to you reaching your fat loss goals.
What is progressive resistance training anyway?
It’s essentially “adequately” overloading your muscles using a weight for your particular
goal and then increasing that weight as you get stronger.
We believe Strength Training should be your “main plate” while other things like yoga,
long distance running, spinning, boxing etc. are more like “side dishes”. These “side
dishes” are great but they should COMPLIMENT a structured PROGRESSIVE
resistance training program not be the center of it.
Primal Fit 360 suggests that if you would like to attain long-term fat loss, improved selfimage
and confidence, an increase in calories burned while doing nothing, better
posture, stronger bones and the ability to pick up things easier without injuring yourself
then participating in our Strength sessions at least 2X per week or 8X per month is
optimal to see body composition changes.
Nothing and I mean NOTHING works better to change your body and give you so many
other health benefits than good ol’ weight training.
The Method to the Madness and another differentiator…
We realize you may not be interested to know the “whys” but we think it’s important for
you to know that there is system and in fact a reason for things that we have you do in
Primal Fit 360 Strength Training programs are written based on what’s called
Undulating Periodization or VRT, The Variable Repetition Training Model.
The “A” workouts are designed to increase strength by using heavier loads with lower
reps and more sets (4X8).
The “B” workout sessions are designed to increase muscle mass (Hypertrophy) by
using lighter loads with higher repetitions (3X12).
The “C” workout sessions are considered “Metabolic Conditioning”. By using “heavier”
loads with higher repetitions (3X12) and minimal rest between sets, you will create a
huge caloric deficit not only during your training session but most importantly afterward
the training session.
By using these 3 very different training qualities (Strength, Hypertrophy and Metabolic
Strength Conditioning), you will be able to build on one quality without losing another
We perform the “A” sessions on Monday/Tues, the “B” sessions on Wednesday’s and
Thursday’s and the “C” sessions on Friday’s.
These sessions are to be repeated for two weeks in a row focusing on improving
technique, increasing load and performing more work.