Integrative Training

GSD specializes in integrative training wherein sports and sports-specific exercises are integrated into a regular fitness regimen. Where functional training focuses on specific normal body movements, integrative training takes this a step further by pairing those movements to specific applications. We’ve worked with soldiers, swimmers, climbers, surfers, baseball players, football players, and more all with the goal of improving their performance for their particular demands. We do not only work with professionals but also apply these same principles to training any normal person. We just ask for a specific goal and we will pave the road for you to get there.

Phase I:

The foundational phase of personal training is focused on building basic strength and endurance, focusing on optimizing joint movement and technique. During this phase, ligaments and tendons are strengthened, preparing the body for future growth and high performance activities. This phase typically takes about 2-3 months for someone just returning to physical fitness.

Phase II:

The Hypertrophy Phase of personal training is about building up the musculature and introducing sports-specific skills: backpacking, boxing, climbing, football, kickboxing, running, swimming, etc. This phase has a lot of variety and your goals will therefore dramatically shape what this phase looks like. This phase is to prepare your body for the more specific skill sets of Phase III and thus focuses on areas adjacent to your specific goals.

Phase III:

The Integrative Phase of personal training is focused on maximizing performance to turn you into a high-ability athlete. Where Phase II is introducing you to many skills, Phase III is about becoming outstanding at a specific set. This phase is not about building muscle but bringing them to peak performance. This phase is where the most fat burning occurs. Phases II and III are alternated from here on out for a healthy lifestyle.

Adjustments based on build:

As everyone’s fitness goals are different, our everyone’s exercise plan must also be different. This means that, while the three phases above are the spirit of the builds we do, this framework is not hard law. For example: instead of alternating Phases II and III for power lifting, we cycle through a 6-week bodyweight build, then a 6-week combine build (high reps at an honest weight), followed by a 6-week power lifting/1RM build. This causes massive muscle growth and development, prevents plateauing, and keeps the routines fresh. You might think the combine build is the most difficult of these, it’s not. It’s the bodyweight. The current bodyweight group is doing 500 push-ups, 500 sit-ups, 60 pull-ups, and 150 jump squats. That’s just plain brutal.