Home of CrossFit Tri-Cities

How We Design Our Workouts

Have you ever walked into the gym, saw what your workout was for that day and thought, “ugggghhhh, why Sleds.  I hate sleds.”  Or burpees, or front squats, or lighter weights, or heavier weights.  I know we all have.  But what about the alternative.  Have you ever walked into the gym, saw your favorite workout and thought, “hmmmmmm, I wonder why we are doing deadlifts today, or is deadlift best for my goals?”   I bet that is a far less popular thought.

At Radiant Nutrition and Fitness Coaching, home of CFTC, we believe that every workout should lead you closer to your goals.  We should be able to have fun while we do it.  There should be a goal oriented reason for everything.  We accomplish this by following a simple formula:

Stimulus→ Adaptation→ Goal.

However, when we are designing, we work from the goal first.  While there are many reasons to work out, we want this to be specific.  In this example, I will use fat loss.  

Stimulus→ Adaptation→ Fat Loss.

What adaptations need to occur to ensure our goal is met.

  1. Having body used stored energy reserves for energy
  2. Creating more lean tissue to help long term success

Stimulus→ Having body used stored energy reserves for energy &

Creating more lean tissue to help long term success→ Fat Loss

Now we need to choose which stimulus is best to create the adaptation we are looking for.  This is where most of the misconceptions and misunderstandings arise.  In our example, the stimulus to create more lean tissue is going to be volume(higher reps).  Lighter to moderate weights for medium to higher reps.  This also fits nicely with our other adaptation of using stored energy.  Volume requires much more energy(calories) than intensity(heavier weights).  


Volume→ Having body used stored energy reserves for energy &

Creating more lean tissue to help long term success→ Fat Loss

Weight Loss is my goal, then my workouts should burn more energy while maintaining or building lean tissue, which will lead me to fat loss.   While fat loss has a big nutritional component, we see how effective this formula can be to keep us focused on our goals.  Let’s do one more a little bit faster.

Stimulus→ Adaptation→ Heavier Squat.  

Stimulus→ Increase Recruitment Type 2 Muscle Fibers→ Heavier Squat. 

Eccentric Training→ Increase Recruitment Type 2 Muscle Fibers→ Heavier Squat. 

In our example here.  We use eccentric training that prioritizes Type 2 Muscle Fibers to create more explosive and top end strength.

We want everyone to be working toward their goal at Radiant Nutrition and Fitness Coaching, staying focused and understanding why something helps can make it a lot easier to get through those tough days.  We love explaining the whys, and always want you to ask!

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