HOW DO I BOOK IN FOR MY SESSIONS

The booking process is quite simple. We have taken the best parts of 1-1 PT and applied it to our SPT program to improve not only the level of service but also the accountability the program provides.

When commencing your program with RFT you will be assigned your set session days. These will be booked on an ongoing basis.

One of the biggest benefits behind this method is the fact that the coach of the session can get to know you better as an individual, understand the way you move, get to know the intensity you like but most importantly get to know you as you

IF I CAN’T MAKE IT TO A SESSION?

That is a great question. Another benefit of the changes we have made is that the day before any session the session coach will send you a confirmation message. If you can’t attend the session simply let them know and they will organise you another time to complete the session. If you know in advance just shoot them a message and they will do the same thing. More time = more opportunity

WHAT WILL MY COACH DO FOR ME?

An exceptional benefit behind the way we run our Semi Private training is the fact that you have access to your very own personal trainer. This gives you all the benefits of working with a coach in 1-1 manner. What your coach will do for you is hold you accountable to your goals. Each week they will check in on your keystone and make sure you are tracking to the outcomes you set with them on day one. This means they will monitor your food diary, giving you advice where necessary, they will hold you accountable to getting all your sessions done, they will keep you on track with weekly weigh ins and monthly scans all tracked and recorded through our amazing key stone app.

WHY DID YOU MAKE THESE CHANGES?

We love 1-1, we believe that every one should be able to experience the results and service we provide in the format. Our goal is to create a 1-1 training experience in a small group setting. We know with the structure of SPT the results have been incredible which means that when we sprinkle some extra accountability and support on top of that the results now will be next level!!

WHERE DID THE CARDIO GO?

Some people are saying YAY, while others are missing it!! Don’t fear team, it is still there

It is now completed as a stand alone session… the RFT Sweat Sessions. We made this change simply because we wanted to spend some extra time focusing on technique whilst getting some more strength volume in. We know that the best results come from lifting weights as this is the only way we can truly add lean muscle, cardio doesn’t give us the same stimulus. Now don’t get me wrong, cardio is super important not just for fat loss but also for general health, well being and most importantly stress management so make sure you yourself into at least ONE sweat session each week

WHATS THE METHOD BEHIND THIS MADNESS?

The program layout has three strength training days and four other days. Each session is strenuous and challenging so it is important that rest is been taken. On off days active recovery is recommended. Think SWEAT, STRETCH OR STABILISE.

MONDAY: LOWER BODY PUSH FOCUS + UPPER BODY PUSH

TUESDAY: LOWER BODY PULL FOCUS + UPPER BODY PULL

WEDNESDAY: LOWER BODY PUSH FOCUS + UPPER BODY PUSH/ PUSH

THURSDAY: LOWER BODY PUSH FOCUS + UPPER BODY PUSH

FRIDAY: LOWER BODY PULL FOCUS + UPPER BODY PULL

WEEK TO WEEK OVERVIEW

WEEK ONE: BASE- the goal of the first week is to establish a baseline, a starting point for the weeks to come. The top priorities for first week of any program is to focus on movement quality (full ROM), movement speed (stick to tempos). Don’t pick a weight that is too heavy too early, you want them to be able to perform all the sets and reps

WEEK TWO-THREE: BUILD- welcoming to the building phase. Goal here is to add load to the bar each week. We are looking for a 2.5-10kg increase (progressive overload is a must unless the top priorities aren’t been met, make a call as the coach) We want these sets to be challenging but not impossible. Should be able to keep 2 reps in reserve

WEEK FOUR: BLAST- it’s time for take-off, it’s time to challenge over self. This is the week where we push the limits and see what we can lift. Again, the priorities must be met first MOVEMENT RANGE + MOVEMENT QUALITY. Add 2.5-10kgs from last week. Shouldn’t have any reps left in the tank

HOW DO I GET THE BEST RESULTS POSSIBLE?

Consistency. That is what will get you the best results possible. Keep consistent with your training, Get in all fo your S’s each week (2 x Strength/ 1 x Sweat/ Daily Steps/ 1 x Stretch/ 1 x Stabilise), consistently track your food, allow your coach to keep you accountable and give you feedback, weigh weekly, complete your monthly check ins. No body said it would be easy but I can assure you it is so worth it.

Keep your focus on the process, try not to get caught up solely in the destination.

At the end of the day you are a sum of all your habits!

WHATS THE DIFFERENCE PT AND SPT?

In my opinion not much. The biggest difference is the training. 1-1 you will have a session tailored to you exact needs and requirements, it will also be conducted in a 1-1 manner. Without our SPT sessions the program is pre planned, we do offer modifications to movements based on ability and levels so fear not, these sessions will also be conducted in a small group of 4-8 people.

WHY GROUP TRAIN?

Training in a group makes you 200% more anabolic

LOL but seriously there is nothing more important in this life than connection and community, that is what small group training provides. In my experience it is easy to bail on a session if I am only accountable to me but having gym friends means that if I don’t turn up I let them down, now that adds some extra accountability. Away from that you will push yourself harder, challenge your won preconceived limits in a fun and friendly environment. Remember growth occurs when your comfortable and this is just as true for your muscles as it is for your mindset

HOW DO I GET THE MOST OUT OF MY SESSION?

The best way to get the most out of your training sessions is to ensure that you are both effectively warming up and cooling down. The worst thing you could do for your health and body is to walk into a session cold and to leave after straight away. WHY?

PRE: Activate and warm up. The goal is to arrive a minimum of 5 mins early to do some movement prep. This will help get the body ready for the session but also prep you mentally, allowing you to truly benefit from the stress reduction that exercise can provide you

POST: Make sure you take 5 min to cool down and stretch after your session. With out this Zhen time your body still thinks it is fighting a lion and the stress response from the session will not have subsided meaning that you will not efficiently take in your nutrients as your blood is still pumping away from the digestive system. Take 5, be still and chill.

This means that you want to allocate at least an hr for your gym sessions!

HOW DO I MANAGE MY RECOVERY?

The best way to manage your recovery is to follow the RFT 5 S Method. Make sure you get your 2 x STRENGTH, 1 x SWEAT, 1 x STRETCH, a stabilise if you have time and most importantly move your body!! Get those daily steps done

PS- don’t forget about protein and sleep, also crucial for your success.

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