How Do We Use Science to Create Exercise Programs?
By Izzy Devlin
You may think of fitness as means to an end- a necessary evil to living a long and productive life. I’m here to tell you that there is a method to the madness that is exercise science, and that when you really start to learn about how your body functions, everything falls into place.
In short terms, science is defined as a systematically organized body of knowledge on any particular subject. The trainers at Pongo Power are certified with the National Academy of Sports Medicine. We tackle exercise in a systematic way, using our knowledge of physiology, kinesiology, and biology to create exercise programs specific to each individual client.
The systematic approach that we use is the OPT model (Optimum Performance Training). The OPT model consists of Stabilization, Strength, Hypertrophy, Maximal Strength and Power.
Brief Overview of the Phases of Training
Stabilization
The main focus in this introductory form of training is to establish muscular endurance and stability while developing coordination. As you progress through this stage, you will be challenged with exercises that focus on balance and stabilization. Rather than simply adding weight, you will use tools that create an unstable surface with low weights and high repetitions. This level is the foundation of your fitness programming as it:
Improves muscular endurance
Enhances joint stability
Increases flexibility
Enhances control of posture
Improves neuromuscular efficiency
Strength Level
The strength level consists of three phases: Strength Endurance, Hypertrophy, and Maximal Strength.
Strength Endurance
The goal of this phase is to enhance stabilization endurance while increasing strength. Much like the stabilization phase, endurance training uses controlled unstable environments to increase neuromuscular efficiency.
Hypertrophy
Hypertrophy is designed for people whose goals consist of maximal muscular growth. Many people will implement some sort of hypertrophy training into their exercise regimen.
Maximal Strength
Maximal Strength training is for people whose goal is to lift as heavy loads as their body allows them to (think of the weightlifters that lift very heavy weights for one repetition).
Power
Power training should only be entered upon completion of the Stabilization and Strength levels. This level of training focuses on speed and power. The goals of this level are to:
Enhance neuromuscular efficiency
Enhance muscle strength
Increase rate of force production (RFD)- a measure of explosive strength, or simply how fast an athlete can develop force
The very first step in your training is to meet with a trainer for a fitness assessment, which allows you to share your health and fitness goals, and a movement analysis, so that we can see which muscles are overactive and which are underactive. At Pongo Power, we are able to do this in person or virtually- and it’s free.
Imagine your body as a machine, with a series of levers and pulleys that all work together to function correctly. Many people are deconditioned, meaning they have muscle imbalances, decreased flexibility or a lack of core or joint stability. These factors lead to improper movement, which causes pain and injury. The movement analysis allows us to understand which areas to focus on, and build a plan from there that’s tailored to your personal goals and challenges- we all have ‘em!
Depending on what your goals are, your training will vary. The great thing about approaching exercise in a scientific, systematic way is that there is always a clear pathway to your goals. Using the OPT model ensures that every person receives the same foundational training while also providing a program that is specific to each individual's unique needs.
