We know you are busy, which is why we have perfected getting you in and out in 30 minutes. We teach all of our clients the fundamentals of warming up, cooling down, myofascial release and recovery, so that you can be ready to go when you step on the training floor. Your 30 minutes with your coach will be intense and productive, focusing on technique and your individual biomechanics while abstaining from high-risk, low-reward injury-provoking movements. In all of our programs, you will become stronger, you will become leaner, you will better your posture, and you will leave knowing you had a great workout.
How It Works
We use a unique, three-step system to take you from the first stages of interest all the way to becoming a part of Team AST. Here’s what you can expect along the way.
Step 1: Consultation and Free Trial
On your first visit to All Strength Training, we begin with a consultation, taking the time to get to know you and answer any questions you have about your future with us. Following the consultation, if you like what you hear, you have the opportunity to take advantage of our Free Trial. Yes, Free. We know that committing to a training program is a big decision and we want you to see for yourself what makes us unique. In our free trial, you get:
- (3) 30-minute one-on-one personal training sessions with our coaching team
- (1) 30-minute nutritional consultation
- Access to our facility to perform your own stretching and cardio sessions
- 100% confidence that you are making the right choice!
Following the trial, your journey continues…
Step 2: Foundations Package
Before you begin training with us, you will complete our introductory Foundations Package which lays out the groundwork for your future program. In our Foundations Package, you will go through 3 60-minute one-on-one sessions with us, in order for us to develop the best training program for your needs, and lay a foundation of understanding the principles behind the movements you’re going to be experiencing on a regular basis. This helps us to ensure that the stress goes to the intended parts of your body and that we scale your program appropriately based upon your skill level.
Step 3: Choose the Program That’s Right For You
Then, we use your needs and goals to design a program to get you where you want to be. This may mean, for example, that with an ultimate goal of fat loss, you will be initially working in a corrective phase to improve muscular imbalances and body awareness, ultimately setting yourself up for a more intense traditional fat loss training program.
- Bi-weekly InBody Composition Analysis and nutrition counseling and programming with your nutrition coach, with no cookie-cutter diet plans and tailored to your individual needs
- Supplemental workouts, including off-day workouts, workouts during work travel or vacation, cardiovascular training, flexibility and mobility workouts, with links to our extensive YouTube exercise library
- Access to our private Facebook forum
- Much more!
Semi-private training groups are divided based upon both skill level (beginner, intermediate, advanced) and training need:
Fat loss group sessions consist of four potential workouts each week, and each workout includes exercises to train the entire body in one workout. Typically, we are grouping 2-4 exercises together at a time, alternating between upper body exercises (pushups, rows, overhead presses) and lower body exercises (squatting, step-ups, hamstring curls) so that while you’re recovering from one exercise, you’re training a different exercise for an unrelated bodypart. This allows your heart rate to stay much higher and the rest periods to stay lower, but still allowing each muscle group to rest before being trained again.
Sessions centered around gaining more muscle are split into four different workouts, allowing you to choose to train the areas that are most important to you:
Workout 1 – Chest & Back
Workout 2 – Legs
Workout 3 – Shoulders & Arms
Workout 4 – Legs
You will consistently train the same muscle groups on the same days each week so you can prepare in advance and warm up properly for your day’s workout when you come into the gym.
Our structural balance groups, or what we often refer to as “prep groups”, are used for members who are interested in either a fat loss or muscle gain, but have some limitations that would keep them from getting the full benefit of those workouts, or might increase injury risk. Those limitations might include:
- Significant postural issues – chronic sedentary lifestyle leading to what we refer to as “desk jockey syndrome” – poor use of the glutes, lots of neck pain and back pain, abnormally tight hips, and a rigid spine
- Previous injuries that haven’t been fully addressed and may still be receiving treatment from a physical therapist or other medical professional
- Lower levels of body awareness – clients who have never trained with weights before or are coming back to it after a long layoff
Our goal with structural balance groups is to use them to prepare you to advance into other groups once any relevant issues have been addressed.