SPARTA Training Method of Muscle Strength: Every Saturday at 2:30pm

SOMA SPARTA Training Method of Muscle Strength.

Over the last month, we introduced a few masterclass sneak peaks of our new signature SPARTA Training Method of Muscle Strength. Before we fully unveil it all, we want to give everyone an opportunity to practice what we’ve learned so far. Join us every Saturday at 2:30pm in our new SPARTA Club Training studio with Mayoor. Whether new or experienced in calisthenics, TRX and/or Sparta Race training, Mayoor will make sure you feel the burn.

What Is Muscular Strength?
You might think that muscular strength is simply how strong you are. For example, how much you weight you can carry, how many pounds you can lift at the gym or how many push ups you can do during a workout. But a true muscular strength definition is a little bit more complicated than that.

According to the American Council on Exercise (ACE), muscular strength is the maximal force a muscle or muscle group can exert during a contraction. Muscular strength is usually measured with a one-rep maximum (1-RM) test. During a 1-RM, an exerciser performs one repetition of a single exercise to see how much weight he or she can lift.

But there are other factors that affect how strong you are and how much strength you have to complete daily chores or exercises.

ACE provides definitions for these terms that are related to muscular strength:

  • Muscular endurance – The ability of your muscles to exert force against resistance over a sustained period of time
  • Muscular power – The combination of muscular force and the speed of movement

For example, the number of push-ups you can do in one minute depends in part on your muscular strength but also on your muscular power and muscular endurance.

Strength training improves both the size of your muscle fibres and it also improves the ability of your nerves to communicate with the muscles. So as your muscles get stronger with resistance training (muscle hypertrophy) they also become more coordinated and better able to perform movements that require strength.

Hypertrophy Process
When you start exercising a muscle there is first an increase in the nerve impulses that cause muscle contraction.

This alone often results in strength gains without any noticeable change in muscle size. As you continue to exercise, there is a complex interaction of nervous system responses that result in an increase in protein synthesis over months and the muscle cells begin to grow larger and stronger.

There are two essential components necessary for the growth of muscles—stimulation and repair. Stimulation occurs during the contraction of the muscle, or during the actual exercising of the muscle. Each time that a muscle is exercised, contraction occurs. This repeated contraction during a workout causes damage to the internal muscle fibers. These muscles fibres are broken down throughout the course of a workout. Once damaged, these fibres are then ready to be repaired. This is where the muscle growth occurs.

Muscle fibre repair occurs after the workout while the muscles are in resting mode. New muscle fibers are produced to help replace and repair the damaged ones.

More fibres are produced to make up for the damaged ones, and this is where the actual muscle growth takes place.

Who else is Sparta Training good for?

  • HOT YOGIS who want to build strength for inversions and jump throughs
  • CYCLISTS who want to build upper body strength
  • DANCERS who want lean muscles and core strength
  • SPARTAN RACE ATHLETES who want to build their strength and stamina

Yes yogis, it’s great for you too!
Yogis often need to do strength work to support and increase flexibility. Given yogis move in a similar way to gymnasts, (think of your basic vinyasa, handstands, float backs, inversions, arm balances), they can benefit from their approach to strength training. The parallettes are a great tool to learn how to float through vinyasas, jump back into chaturanga with control, build your core and shoulder strength for inversions and arm balances as well as overall body power and control to master the body through breath, focus and strength work.

All Levels
Don’t worry if you never used them before. Mayoor has extensive background in SPARTA Training, and he will help you find the best way to begin your exciting new fitness journey.

Spartan Club: 12-Week Training Plan

Starts 16 April.

Who is it suitable for? The Spartan Club 12-Week Training Plan is suitable for a variety of athletes with the common end goal of increasing general athletic fitness including strength, endurance and speed through the use of body suspension training.

It is also ideal for hot yogis or others who are hyper mobile and need to build strength to have integrity and stability of the joints. And given we work only with body resistance, you will build true core strength needed for activities like yoga as well as running, boxing, crossfit and weight-lifting.

How many sessions? The 12-week plan is broken down into four type of classes so you work like an athlete with a different focus each week. We go through intervals, strength, endurance and speed.

The weekly classes build and then on the weekend we have our extended master trx classes which are 55 minutes. Spartan members are encouraged to double up on the weekend.

We also have our Spartan Running Club every Saturday at 10am. This means you can get a run in and then come back to the studio and work your strength in the master trx class at 11am.

Spartan Club 12-Week Training Plan includes:

  1. INTERVALS: Twin Training (Rope masterclass: Sun 2:45)
  2. STRENGTH: Maximum Strength for Upper Body & Legs (Parallettes masterclass: Sun 2:45)
  3. ENDURANCE: Muscular Endurance (Rings masterclass: Sun 2:45)
  4. SPEED: Adaptation to Training (Rope/parallettes/rings masterclass: Sun 2:45)
  5. INTERVALS: Slow-twitch Muscle Training (new tools/method onwards)
  6. STRENGTHL Quads & Core Strength
  7. ENDURANCE: Speed Endurance
  8. SPEED: Push Peak Power
  9. INTERVAL: Fast-twitch Muscle Training
  10. STRENGTH: Gradual Increase in Training Load 
  11. ENDURANCE: Even Power Distribution through the Body
  12. SPEED: Maximum Sustainable Heart Rate

Is it all TRX?

No. We highly encourage our Spartan athletes to combine hot yoga, cycling and barre to cross-train and work flexibility as well as mind training with the heat.  The combination of cycling especially is great for any triathletes.