Fitness Program Design Principles

Our goal at MuvLab is to help you reach your goals while minimizing the chance of injury.  Whether you're looking to start a fitness program for the first time or to complete an Ironman Triathlon, the principle's we use to design your program don't change.  Why don't they change?  These methods are rooted in science and have been proven to work.  By adjusting certain variables, not the entire program, we're able to elicit the changes we desire.

Principle 1: Movement Efficiency
We believe, and science agrees, that we should move in an efficient manner. Compromised movement can lead to injury.  In fact, Nearly half of all injuries are caused by overuse and non-contact incidents. These injuries are preventable if specific risk factors are identified through testing and proper training programs are used. Our program starts with a movement efficiency screening to determine base levels.  We then use corrective exercise to improve efficiency and correct muscular imbalances.  A properly designed corrective exercise program will set the foundation that is needed to improve your overall fitness level.

Principle 2: FITT
his acronym stands for Frequency, Intensity, Time and Type.  It's essential that our staff properly manages the load we put on our clients.  All of these variables must be managed appropriately to avoid overuse injury and overtraining.  This is the reason we alter strength training days (M,W,F) with HIIT training (T,TH,Sat).  We also change the intensity of the workouts to incorporate stabilization, strength and power. 

Principle 3: Progressive Overload
epending on the goal of the client or group, we adjust our programing (using the FIIT principle) on four week cycles.  We build for three weeks and then take a week to actively recover, focusing on mobility and stability.  If we allowed our clients to train at very high intensity every day with limited rest breaks (like many popular programs) we'd be doing more harm than good.  A gradual increase of load leads to gradual adaptation, which prevents overt raining, excess soreness & injury!  Overtraining is most likely to occur in individuals when large increases in training occur abruptly and when the rest and recovery periods are insufficient. 

Please contact us if you have questions on any of the principles we use to design our programs at MuvLab. We look forward to helping you achieve long-term results through improved movement, a properly managed fitness program.