6. AIR LOCKER TRAINING PROGRAMMING
What is an Air Locker Workout?
ALT brings together the most effective and proven training principles and combines it with a variety of fundamental and innovative equipment programmed through our FTF (Focus Through Fatigue) training method.
Our Boost, Rep and Form sets are the references and direction for FTF workouts. This method takes advantage of the low oxygen in our simulated altitude environment.
Whilst our bodies and mind are challenged through detailed programming, the altitude environment exposes us to further adaptation.
Making the most of the vast hormonal benefits, organ function, increased red blood cells and immune function, we are able to push the body for greater results and increased fat loss potential.
Our programming in parallel with the FTF method will always create a workout developed to increase strength and hypertrophy, improve fitness and endurance levels, promote fat loss and lean muscle gains, target injury prevention, cognitive function and promote and support a strong will and mindset.
The foundation of our workouts is detailed manual programming purpose built to take advantage of proven strength and conditioning principles.
“Methods are many, principles are a few.” – Harrington Emerson
We do not build our workouts on methods and opinions, but rather proven principles designed to align with the altitude environment.
Each of our workouts fall under one of the following categories: –
Air Locker Resilience (Strength) Sessions:
Air Locker resilience workouts combine a strength and hypertrophy focus to ensure our members build and maintain lean muscle mass whilst always staying ready and robust.
Air Locker Conditioning Sessions:
Air Locker conditioning sessions partner altitude with a total body endurance workout focus. Variations in intensity, movements and flow forces Focus Through Fatigue and builds fitter, faster and sharper minds and members.
Air Locker Hybrid Sessions:
Air Locker hybrid sessions combine the foundations of training and performance. Attacking each session with the support of your teammates takes the altitude experience to new heights. Boxing, form, intensity, building to be better. Never the same, always a challenge.
Our boost sets or conditioning, cardio efforts are designed first and foremost to alter our state. Achieving a hypoxic state in our ALT workouts allows us to tap into the benefits of altitude and is the main reason why the ‘boost’ set will feature in all workouts in some capacity.
Variations in intensity will be applied. For example: –
- Strength based workout – Steady state 75-80% effort BOOST set.
- Conditioning based workout – High Intensity Effort BOOST set.
Our boost sets will always be programmed around some sort of drop in intensity or paired with a recovery/active recovery set to make sure that we are allowing our blood saturation levels to return to a targeted performance-based level.
Mentally our boost sets offer an amazing opportunity. Often the challenging nature of our boost sets triggers the little voice of reason in our head that we are in pain and discomfort and should stop. This is where you make a choice. Flex that mental muscle and refuse to quit. Your reaction is to find something, when there is seemingly nothing left and finish your set, maintain your intensity, set yourself a new rep goal or offer some support to a team mate even when you’re tired.
ALT Rep sets are our high-volume repetition sets utilised to maximise hypertrophy and at times work in parallel to other exercises as a conditioning effort. The tempo is increased in these sets to maximise higher reps and volume.
A common short explanation will be, ‘Max reps and max volume whilst maintaining your technique.’
To identify the difference in the type of rep set, you will look at the intensity of the exercise to determine whether it is hypertrophy or conditioning based. For example: –
- Incline DB Press for reps – Hypertrophy.
- In and Out Squat for reps – Conditioning.
It’s important to note that rep sets with a high-volume focus which is the increased number of reps and work completed in a workout, does not mean we just use low weight for max reps. There is more at play. Essentially, we will be using lower weights but still matching the intent and intensity of a heavier set.
The progressive overload principle not only applies to getting stronger over time but the ability to perform more reps, sets and stress over time will be one of the key drivers for muscular gains.
The variations between higher rep sets and heavier strength sets really allows us to take a holistic approach to lean muscle goals for our members and is a fundamental practice in novice trainers to be able to work efficiently at a safer weight whilst working toward results.
Generally, the pump and burn feeling will be associated with these sets. Again, the opportunity to push ourselves in these moments during a workout is profound.
Form sets in ALT workouts speak to two main things. Form and function of your technique for any given exercise and the ability to manipulate the tempo and movement to maximise strength and hypertrophy development.
Our goal as coaches should be that when we refer to a form set during a workout our members have the awareness and education to know that they must have a strong focus on control and technique in the given movement.
In particular we manipulate this emphasis with a focus on time under tension and a shorter range of motion.
By controlling and slowing the tempo or speed of the movement right down it allows us to keep the working muscle under tension for as long as possible. We also will shorten the range of motion for these exercises so that in the end range of shortening and lengthening our muscle does not lose tension and is working throughout the whole set. We also use tempo, hold and pause sets which I will go into further detail below.
Form sets can uniquely and somewhat surprisingly be the biggest mental challenge in a workout. The main reason is the level change in focus, intensity and concentration needed to perform the set properly.
Going from a boost set, heart and adrenalin pumping and having to do a DB Overhead Press for form, now concentrating on the tempo, the working muscle and controlling the movement is not what the brain wants to do. However, we make the choice, we take control and we execute.