At OHSP personal training we do not offer magical cures or imaginary solutions to your ideal body. What we offer is scientific and achievable fitness programs and nutrition advice that will reward your hard work and consistency with great results. We offer tailored programs specifically designed for your lifestyle. Programs that are well written by expert trainers who have years of experience with detailed instructions so you know what and why are doing.
OHSP training programs progress through a series of five stages that can vary in length. Do not think of the stages as one through to five and then you’re done, but rather a continuous cycle in which you’re always progressing and challenging your body in new ways. Another way to think of it: You’ll continually switch gears, from working on your foundation to focusing on strength, stability, and so on. You need to continually develop all elements that contribute to your performance, and that includes rebuilding your foundation often. At other times, you may need to focus more on strength, power or endurance. Each of these stages is dependent on another. Remove your sturdy foundation and it becomes increasingly difficult to produce power. Stop working on mobility and you have less room to build strength. If this balancing act sounds more like an exercise in science, that’s because it is. This process is usually referred to it as “periodisation” which basically means a planned and progressive method of changing your workouts. So if you’re following an OHSP program, all you need to know is that continually cycling through these stages addresses all of your body’s needs, allowing you to continually improve, while reducing your risk for injury. Head further down to read about the stages in detail.
Reaching your health and fitness goals does not have to be confusing and tiresome. At OHSP we provide you with the knowledge and tools to exercise and eat healthy to progress and grow mentally and physically. There will be no guesswork and a clear plan will be created just for you to follow so that you can live life with balance and enjoy the journey to your fitness goals. All programs are individualised and set according to your personal fitness and body composition goals.
- Periodised Exercise Program
- Conditioning Program
- Macronutrient Guidance
- Supplement Recommendation
- Weekly Updates & Adjustments
- Unlimited Email Interaction
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Training Stages Guide
Stage 1: Foundation – Basic Strength
This stage introduces you to key movements, or exercises, that you’ll perform throughout your program, such as squats, deadlifts, chops, lifts and lunges. Think you already know these moves? Even elite athletes need to review and refine these exercises since they’re essential in laying the groundwork for greater gains in mobility and stability. Practicing these lifts will also help address any asymmetries you may have developed. Discrepancies in mobility and stability are common. Many athletes have less mobility in their throwing shoulder, for example, than their non-throwing shoulder. But it’s important to balance your body to avoid one side picking up slack for the other, since this can result in injury and decrease performance.
Stage 2: Build Muscle – Hypertrophy Training
This stage ramps up the intensity of your training to help prepare you for the strength building stage. The focus is on taking the quality of movement you gained in the foundation period and making those movements more challenging. The movements may or may not change depending on your program, but you’ll perform more repetitions to challenge your muscles and focus on technique. This stage is all about building lean muscle tissue so volume and intensity will increase.
Stage 3: Get Strong – Maximum Strength Training
You’ll decrease the number of repetitions you perform in this stage and really challenge yourself with the amount of weight you lift. If you’re performing a program with a lifestyle goal (lose weight, reduce pain, etc), you may notice that you’re performing a lot of “isolateral movements,” meaning using one leg or arm at a time (e.g. single-leg Romanian Deadlift) or alternating arms or legs (e.g. alternating bench press). This helps you build both strength and symmetry throughout your body. If you’re on a sports program, you’ll do a lot of movements on two legs or two arms, giving you a solid base to push your strength limits. Despite the increased emphasis on using heavier loads to improve strength, keep in mind that quality of movement is critical, so focus on using proper technique in every move you do.
Stage 4: Get Powerful – Power Training
This where you will learn advance training techniques such as the Olympic clean and jerk, snatch and their derivative movements. The payoffs of power are more obvious for athletes but building a more powerful, explosive body will help you make sharper moves, burst through holes and leap higher and who doesn’t want to have that extra power. If you’re following a sport program, you’ll drop the repetitions and work on your “rate of force development,” meaning you’ll perform the movements fast. But don’t sacrifice form for speed. Just work on accelerating the loads and exhibiting your strength in less time. If you’re following a lifestyle program, your reps will drop, as well, and the intensity of your training will increase.
Stage 5: Metabolic Training – Get Shredded
In this stage, you’ll take the strength and power you’ve just gained and apply it in training sessions that test your stamina. You may notice that the number of repetitions you do increases, so the length of your sets becomes longer. This strategy builds muscular endurance and conditions you to a higher volume of work. It may also stimulate your metabolism and muscle growth. During this stage, both lifestyle and sport programs focus on using ropes, kettlebells, vipers, TRX among other fun tools to really get your heart pumping and body sweating.