State of MADness : 2019 Program Design & Review
Posted in Program Design & Theory on December 27, 2018
2019 brings a new standard to highly dedicated fitness enthusiast. MADabolic delivers unparalleled strength and conditioning to an oversaturated cardio-focused market. Backed by science and years of athletic experience, our signature combination of fat-torching intervals will enable you to unleash your inner MADass and carve a lean, athletic physique.
In line with a very specific and unique 52-week targeted approach, this calendar year consists of four 12-week cycles combined with four recovery-focused weeks. Our programming is largely propped up by the science surrounding macrocycles, mesocycles, and microcycles, which enables us to deliver you the diverse yet consistent training style for which we’re known. Energy systems, work-to-rest ratios, well-executed movement patterns, grit, and recovery (yes, rest) will all factor into this intricate balance. Although every single workout, each month, and all 12-week cycles are unique in design, they own a specific focus and uphold our proprietary and universal system.
SIGNATURE INTERVAL BREAKDOWN
Momentum - The “M”
A contagious fusion of athleticism and endurance. Respect the build as your trainer leads you through an energetic progression in pace and intensity. Though a 2:1 work to rest ratio is consistent from start to finish, momentum intervals are designed to peak in the final minutes. Expect a slick combination of dynamic movements laced with plyometrics and multi-directional agility that will bring out your inner athlete.
The Focus : Athleticism & Endurance
The Pace : 70 -> 80 -> 90%
The Goal : A gradual build in pace & intensity
The Feel : Energetic
Anaerobic – The “A”
An intense exhibition of speed and power. This is the difference between "exercising" and "training." Driven by a 1:1 work to rest ratio, expect a sinister assortment of heavy and explosive movements paired with cardiovascular sprints that will send your beats per minute into overdrive.
The Focus : Speed & Power
The Pace : 100%
The Goal : An All-Out Max Effort
The Feel : Intense
Durability – The “D”
A grueling display of strength and stamina. While this is often the missing link to most conditioning products, time under tension is a critical element of our programming. Expect a gritty selection of weighted carries, primal mobility and unilateral stability work that will force a slow, methodical grind to match a lengthier 3:1 work to rest period.
The Focus : Strength & Stamina
The Pace : 80%
The Goal : A Steady Grind.
The Feel : Grueling
THE HOW TO:
We believe the optimal weekly schedule for athletically-focused health and wellness is 4x MADabolic intervals per week. The basic equation and best advice we can give you is to commit to a consistent four day/week schedule with us.
4x MADabolic Inc. Intervals (Per Week)
2x Passion Driven Workouts -or- Active Rest Days (Per Week)
1x Day Off (Per Week)
Ideal Weekly MADabolic Interval Splits :
Mon + Tue + Thu + Sat
Tues + Wed + Fri + Sun
Mon + Tues + Thu + Fri (No Weekends)
Passion Driven Workouts = Yoga, LSD Cardio, Barre, Pilates
Active Rest Day = Easy Movement with No Agenda (Ex. Golf, Hiking)
Day Off = Complete Rest
Once you commit to your ideal weekly schedule, stick to it 90% of the time in 2019 and the proprietary program design will take care of itself. Do this, and we GUARANTEE results!
With that, we also realize schedules and family dynamics differ for everyone. For those who cannot commit to this exact regimen, shoot for 2-3x MADabolic Inc. intervals per week and rest assured you will still largely benefit from a scaled down version of the 4x/week recommendation.
In either scenario, the most important thing is that you commit to a consistent and sustainable schedule. Remember... routine is NOT the enemy!
TIER 1234 STANDARDS
Our propriety TIER system provides a baseline set of standards tailored to each client's progress and athletic journey. These standards focus exclusively on the daily cardiovascular efforts independently controlled by our machines: the Rower, the Bike Erg and the Ski Erg.
T1 = supports "Entry Level" strength and conditioning numbers
T2 = supports "Intermediate Level" strength and conditioning numbers
T3 = supports "Experienced Level" strength and conditioning numbers
T4 = supports "Advanced Level" strength and conditioning numbers
TT = supports "Competitive Athlete Level" minimums
We realize this can be a little overwhelming. If you are in any way confused, please reach out to your local community leader for a more detailed explanation. They are well trained in all of our systems and will be more than happy to help you design an ideal schedule to complement your athletic lifestyle.
In a culture saturated with “the next big fitness trend”, consider us renegades. No fads or gimmicks, we simply execute what works : so come channel your inner athlete and see what it’s like to train at the industry’s premier strength and conditioning gym!
WORK. REST. REPEAT.
The MADscientist / Co-Founder