Broad Ripple Fit Club – Fitness Done Better

6542 Westfield Blvd Indianapolis, IN 46220

(317) 695-3175 Info@brfitclub.com

BRFC BLOG

Apr 23rd

Why We Cycle – By Jeff Edwards

30127249_1762828420445323_8255887602471946606_n The Why: I’ve been asked recently to post my thoughts on the various cycles and aspects of our program to give a little more insight into the how’s and why’s, so here we go. The best place to start would be why do we use cycles. I’ve heard, “Why do I have to cycle? I’m not training for the games.” Easy answer is because a solid training program shouldn’t only be used by competitive level athletes. To use a haphazard approach is leaving money on the table. Controlling the program with planned variation at intervals where the adaptation (improvement) from the stimulus (training) diminishes is the best plan for building better fitness for both the short term and long term (fastest gains in shortest period of time, sustainable for months/years). Using Wendler’s 5-3-1, the Hatch Squat Program, or Starting Strength’s 3×5’s as the strength portion of your workout is not a cycle, it’s a novelty. The entire program should be structured within a cycle to work towards a common goal, conditioning and accessory work included. This is true for beginners and advanced athletes. What this cycle is all about: Building strength is a structural and neurological change, the wrench in the gears is that the rate of change varies for different tissues. Neurological changes can happen very quickly, muscle growth and repair is a fairly quick process. However, connective tissue is not. We have to account for the increase in muscular strength and the disproportionate strength increase of the supporting connective tissue. Without taking that into account and halting a strength biased program at the right time, increased risk of injury is a danger. Without planning ahead of time for the varying needs of the system (your body) you’re leaving too many variables and hoping for the best. God speed crash test dummy. The fun part is in the details. The seemingly inconspicuous aspects of the program are where the magic is. Increasing strength increases absolute force production, greater force production allows us to do cooler things: strict pull-ups, handstand push-ups, higher jumps etc. If you combine force and speed, NOW you’ve got a great combination. Power is the name of the game. Whether it’s football or Crossfit, the more powerful athlete will win. Transitioning from a strength based cycle to a volume cycle doesn’t mean no more heavy weights, as you probably noticed. What it means is changing how we use the weight to affect the system. In this cycle we use the weight to increase power production, meaning we want to use heavy weights and move them faster. This has many benefits to performance, including increasing maximal force production (stronger), but the sneaky detail that is easy to overlook is the benefit to connective tissue which responds well to high volume work at moderate to heavy weight. Exactly what this cycle is all about. Allowing the connective tissue to get stronger to match muscular strength and increasing power output are key components of this cycle, and necessitate varying cycles whether you are a beginner looking to get stronger and faster or a competitive level athlete hoping to compete with the best. Enjoy this cycle, I’ve had many a chuckle while writing it out. – Coach

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Apr 22nd

Transform your life with our May Best Beginner Program!

Downloads1 We are looking for 10 people to join our May Best Beginner Program! We have the BEST program for beginners with guaranteed results or your money back! 💪🏽 Here’s what you can expect from our BEST Beginner Program: 1️⃣ A four week program led by expert coaches to get you in the best shape of your life. 2️⃣ Individualized attention to ensure movement quality over quantity. 3️⃣ A faster metabolism with our strength training program and endurance program. 4️⃣ A community of support and accountability to help you every step of the way! 5️⃣ Discount off of our F5 Method Personalized Nutrition Program when you sign up! 👉🏽 Email us at info@brfitclub.com to schedule your 15 minute No Sweat Consultation today! 👈🏽

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Apr 13th

I Get By With A Little Help From My Friends: Goal Setting and Community

28954120_1751548944906604_3725282395634851251_o Goal Setting The S.M.A.R.T. Way Goal setting is a critically important part of achieving success both inside and outside of the gym. Anyone can set a goal, but not everyone will work towards achieving it, let alone actually achieve it. When you have a community like Team BRFC, impossible is nothing! Community is a crucial part of achieving any S.M.A.R.T. goal. What is a S.M.A.R.T. goal? Specific Measurable Attainable Realistic Time-Bound At the beginning of every month, the Goal Board is wiped clean so that you can put up the new month's S.M.A.R.T. goal. Anyone can write a SMART goal, but not everyone will achieve them. Community will help. Community keeps you motivated. And when motivation wanes, community keeps you disciplined. You see other people working on their goals, and you want to do the same. Maybe they share the same goals as you and you are extrinsically motivated to achieve them. (Competitive? Set a goal for yourself to achieve your goal first!) I can’t tell you how many times I’ve looked at a workout and thought “UGH. I DON’T WANNA.” Motivation is fleeting, but discipline is where your goals are achieved. That text from a friend asking if you’re coming to the 4:30 class, or the gentle nudge from your coach to put 10 more pounds on the bar and give that PR a shot might be exactly what you need. Connection We are social creatures and we crave human connection. Share a goal with someone, create a connection. When everyone is working towards goals, whether that's a common goal or individual goals, your friends can become your family. Accountability Accountabilibuddies are an AMAZING tool in goal achievement. Whether it is a Coach or another member, pick someone to hold you accountable to your practice/tracking/good habits. We all need a gentle reminder - or swift kick in the rear- every now and then. F5 Coaches are your built-in accountabilibuddies. BRFC coaches are your built-in accountabilibuddies. Your class BFF can be too. But, what if I don't need an accountability buddy? Just because you've set a S.M.A.R.T. goal doesn’t mean you need to actually tell someone about your goal. If you find yourself more intrinsically than extrinsically motivated, then keep it to yourself. But don’t forget you can lean on the community for advice or emotional support. Use that competitive mindset we mentioned earlier to reach your goal before someone else reaches theirs.

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