Elementor #814

Personal Trainer Denver

Welcome to Performance Training Denver

Our goal is to give people the tools to achieve their goals optimally and learn how to train properly. Your goals are our priority. Whether you are trying to lose weight, build muscle, get stronger, or training for an event or sport. Our programs are all based on sound science and will achieve optimal results as efficiently as possible!

Our Programs

At Personal Trainer Denver, we teach functional movements
   with emphasis on technique, progression, and efficiency.

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monday 11:00AM

Marafon

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Thursday 10:00AM

Open Training

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monday 11:00AM

Marafon

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monday 11:00AM

Marafon

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monday 11:00AM

Marafon

The Best Trainer Out There

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Zara Effron
body builder trainer

"The most incredible GYM and coaches! This is such an incredible gym with knowledgeable and educated coaches. Each coach took their time to help each and every athlete in class."

Lily Growles
body builder trainer

"Great atmosphere and super helpful coaches! I used to go to the gym and do the same thing all the time - weights, cardio and classes. I got bored doing the same thing."

Victory Barker
client

"Great place to drop in and do a WOD! I love working out at CrossArena! Everyone is friendly and welcoming. The coaches are knowledgeable and scale workouts for all athletic abilities."

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Contact Us

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Personal Training Denver: Make sure your trainer knows what he is doing

There’s an estimated 340,000 personal trainers in the US. The problem is that there is no standardized curriculum, which leads to many problems. If you’re looking to find a personal trainer in Denver, there are many key things to look for to make sure their knowledge, techniques, and programs are based on sound science.

There is a lot of inaccurate and even false information being spread in the fitness industry. Nowadays anyone with a good physique sells programs online, regardless of how sound their programs and knowledge is. Their body may be impressive, but that rarely says anything about how he achieved those results and how long it took. In other words, a broken clock is right twice a day, and what took them ten years to achieve may be achieved in two or three years of solid training following proven training methods.

Following the science is the best way to go about training as opposed to someone’s anecdotal experience. Trainers with sound knowledge don’t need to guess how to produce a certain adaptation in your body. The science is clear on how to train for hypertrophy, strength, power, speed, and aerobic endurance.

One common example of this is when people call sit ups an ab exercise. This is physiologically inaccurate, the locomotion of this movement is not performed by the abs, but by the hip flexors and psoas. Although the abs do stabilize, this exercise isn’t ab dominant. This exercise is also usually performed in a manner that lead to back problems due to the shortening of the hip flexors.

There are many lies being told in this industry, many times coming from your personal trainers who simply don’t know any better, but there are others profiting from outright false information.

Optimal results vs less than optimal results 

Most trainers are using the outdated traditional periodization concept, rather than undulating block periodization. In simple terms, they work on several fitness modalities at the same time, rather than focusing on only a few or even one of these modalities for a short block of training.

The results achieved from using the undulating block periodization are much greater in a much shorter period of time. Which is why the world’s top athletes use this method of training since its inception in the 1950’s in the Sovier Union. Regardless of whether you are an athlete or simply wish to look better, who wouldn’t want to use the most advanced methods to achieve optimal results in the least amount of time?

Typically, people using mixed modality training who are ‘burning fat and building muscle at the same time, don’t make much progress in building muscle due to the conflicting nature of building muscle and burning fat at the same time. People gain as little as 4-6 pounds of muscle and lose around the same amount of fat within a full year. As opposed to focusing on a bodybuilding cycle (hypertrophy) for 8-12 weeks and gaining anywhere from 10-30 pounds of muscle within this timeframe. 

For example, running and aerobic activities after hypertrophy training counteract the effects of hypertrophy training, making it less effective in the same way that hypertrophy will detract from improvement in aerobic endurance. So separating modalities would yield much higher improvements if you do it properly.

Guidelines good programs follow

  1. Specific: Load and rest periods are specific. The way to target different energy systems is by using different load or intensity percentages. Load percentages are specific for hypertrophy, strength, and power. Just how intensity percentages, which are measured using heart rate(HR) or rate of perceived exertion (RPE) determine what energy system you utilize and develop in training. 

  2. Undulating progression: Linear progression is not sustainable long-term. The reason for this is that your body can’t get stronger, faster, or more powerful linearly, you need to vary the stimulus given and accumulate volume at submaximal load to create an adaptation. You can lift your one rep max week after week and not see any improvement, and not see any improvement. Which is ironically what most people do.

    Undulating progression give your body time to recover and accumulates volume at different load percentages, and acceleration which produce an adaptation over time. There are three main variables to any lift, the mass, the distance (which is a constant for each person due to anatomical measurements), and the acceleration. Simple physics validate this point.
    – Work = force * distance
    – Force = mass * acceleration

  3. Fatigue Management: If your program or coach are telling you to go all out everyday then you should throw that program in the trash, and/or fire that coach. With very few exceptions, you should not be feeling burnt out after most of your sessions. You should be feeling excited and motivated to train most of the time, and that is a trainer’s job. Trainers are really stress managers for their athletes.

    A good trainer applies enough stress to create an adaptation, without over stressing their athletes. This is why a good program has weeks with different load levels. The progression accumulates volume for a few weeks, then the progression should shock the athlete for a short period of time, and also have deload weeks to let the athlete recover and elicit the desired adaptation.

  4. Adjustable level of difficulty: a good program should be adjustable to the athlete’s experience and fitness level. The way this is usually done is by prescribing percentages for certain exercises, by body weight or by percentage of repetition maximum. 

  5. Measurable and reproducible results: 

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