Hey guys, Ryan here! I’ve been dying to give you the scoop on some upcoming upgrades to our group training program that we’ve been working on for the past few months. We’re getting ready for the official launch on July 1, and I wanted to give you some insights on why we’re changing the program and what you can expect. Here’s a hint: super awesome, higher quality training!

Beginning July 1, you will notice a significant change to our group training schedule. Don’t be alarmed when you don’t see the session names you’re used to seeing. We have simplified the process so that you know exactly what you are getting with each training session.

Each week you will still have access to three strength-based sessions and two sprint/cardio-based sessions. These two training types have been proven time and again to be the most effective for building muscle and strength while burning fat. The content of these sessions won’t be drastically different from what you’re used to. We will still lift weights, aim for muscle burn and fatigue, rest whenever necessary–these basic Bird Rock Fit principles remain the same. Kickboxing and BootCamp will remain static.

Skill Development, Enhanced Progress

The primary difference is the emphasis on repetition for skill development and physical improvement. So, for the entire month “Workout A” (Strength A, Power A, Balance A, Endurance A) will incorporate many of the same movements, but they will have a different emphasis. This allows to upgrade your weights, push harder and become more confident with the program. Instead of the jack-of-all-trades style of training you’re used to where you are oftentimes kept at a novice level learning new movements all the time, we are moving forward with an emphasis on specialization to help you become a movement master.

While the session names will change, know that the training content will remain similar to what you’ve experienced the last few months. You may or not have noticed that your performance specialists have already begun to implement elements of this program as a sort of testing phase. We wouldn’t make any of these changes without trying them out first. So far, it appears to have been highly successful!

Continued Variety to Bust Plateaus and Minimize Injury Potential

The new schedule employs a 5-day split so that each Monday workout will be different week to week. This is to make sure that you can still get the variety that will keep both your mind and body engaged, and to help you avoid workout ruts and plateaus. We have also made it so that there will be no more than two strength workouts back-to-back per week so that your body has a chance to recover. The sprint workouts are designed to aid in that recovery while still offering another opportunity to burn fat. This allows you to visit the studio more often with minimized injury risk.

Scheduling Flexibility

We know that one of your primary reasons for choosing a specific workout is because it fits with your schedule. This limits your ability to become a more well-rounded, physically fit individual. For example, because of your schedule you might not have been able to attend strength-based workouts, which decreases body change potential. The updated program allows you to overcome that limitation. If you have questions about how to build the best schedule for your goals and needs, your Performance Specialists are always available to help.

Other Benefits Include:

* enhanced results potential

* simplicity so that you can tailor your week to meet your needs

* forced progression through the incorporation of the four foundations of fitness

* enhanced flexibility–you will know that if you miss a morning session you can expect the same workout that night

* continued variety via the progression model as well as the 5-day split

* and more

Get Started With This Suggested Weekly Schedule

To maximize your fitness improvements you should aim to complete at least two different strength-based workouts and one sprint-based workout each week. Ideally, you should aim to complete four to five workouts per week as well as non-gym physical activity like leisure walks, bike rides, low-intensity hikes or other form of “active recovery.”

Other Notes

Please continue to reserve your spot as you have done in the past. That does not change. We need to know who is going to attend the session so we can provide the best possible experience for you.

Also, we are going to begin enforcing the 10-person maximum session capacity (BootCamp exempted). Over the past several months many of our sessions have exceeded the capacity. This is a good problem to have–it means that you all are prioritizing your fitness. However, we run the risk of decreased workout quality and increased injury risk when we go above that limit. The group training room simply isn’t large enough to hold more than 10 people per workout. Plus, we want to make sure you get the attention you deserve. One of the benefits of keeping the sessions uniform all day long is that if a time slot is at capacity, you will still have several other options to get the same workout throughout the day. Couldn’t get into Tuesday’s 5:45 strength workout? You still have another chance to get your strength on at 6:30.

Thank you all for your continued devotion and support to Bird Rock Fit. We always strive to provide you the best quality training not only in La Jolla, but worldwide. We are certain that this program upgrade accomplishes that goal.

As always, please feel free to reach out to your performance specialists with questions and feedback. Your opinion is very important to us!