Are you a current or aspiring body builder, athlete, or competitor? Check out our elite training program!

This level is for individuals who have competitive goals in bodybuilding (all categories) or simply want to look like one. We also work with athletes in other sports, besides physique competition. Other sports may not require the same amount of resistance training as a bodybuilder, however, balance, reactive and SAQ (speed, agility, quickness) could be part of your personalized program. Many sports have different seasons, so programming differs from season to season.

FOF Resistance Training programs: At the elite level, most people are training 4-6 times a week. The body parts are divided, across the week. There are many phases of training so, at this level, you should be stable in all of your exercises and have good form. If there is a need to correct posture, technique and range of motion, we will address that. The workouts are intense, with the appropriate level of recovery between sessions, to avoid injury & overtraining.

Depending on the time of year and when the competition is, programs will focus on muscular endurance, hypertrophy, strength and power.

For athletes in other sports, some of the resistance training days may be substituted with SAQ (speed, agility, quickness), balance, and/or reactive (plyometric) training.

All programs are progressive, over time. Program design changes monthly.

FOF Cardiovascular programs may be aerobic or anaerobic, at this stage, depending on your goal, level of conditioning and/or the season you are in. For anaerobic training (HITT, interval training), you should have a solid aerobic base. The minimum for cardiovascular health is 150 minutes of aerobic exercise per week. For anaerobic training, which is more intense, the minimum is 75 minutes per week. All programs are personalized. The amount of cardio can increase, over time, based on goal, event date and body composition.

FOF Nutrition Programs: By now, you have probably learned how to eat healthy. Hopefully, you are not caught up in any fad diet trend, as these diets do not support sustainability.

Competitive athletes often have different dietary approaches than recreational athletes. We encourage anyone, at this level, to eat in a goal-oriented way. The focus is on eating the right food choices for the goal, the appropriate percentage of protein, carbohydrates and fats, meal timing and portion control.

Often, as a competitor gets closer to their event, the diet is manipulated more often. Depending on the athlete, macro-nutrient ratios change and the diet becomes stricter, as the competition approaches. Post competition, we guide the competitor back into a more sustainable way of eating.

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