Cracking the Code: Unleashing the Full Potential of Sigma Individuals and Type A Personalities with Personalized Fitness For Sigma individuals and Type A personalities, the traditional approach to fitness may often fall short in capturing their interest and sustaining long-term commitment. The rigid structure of conventional exercise routines might not align with the independent and high-achieving nature of these individuals. So, what makes a personalized, less traditional approach the key to unlocking their full fitness potential?
Embracing Individuality: Sigma individuals and Type A personalities thrive on individuality and uniqueness. A one-size-fits-all exercise routine may feel mundane and fail to tap into their desire for a personalized experience. Tailoring workouts to match their specific preferences, strengths, and goals can make the fitness journey more engaging. Incorporating Variety: Monotony is the enemy of the Sigma and Type A mindset. A routine that lacks variety and challenge may quickly lose their interest. Introducing diverse exercises, unconventional workout methods, and mixing up routines can keep things interesting and cater to their need for constant stimulation. Setting Challenging Goals: Type A personalities are driven by goals, and Sigmas appreciate challenges that push their limits. A personalized approach involves setting ambitious yet achievable fitness goals tailored to their individual aspirations. This not only keeps them motivated but also taps into their competitive spirit. Flexible in Structure: Rigidity in routine might be a turn-off for Sigma individuals. A more flexible approach, allowing for spontaneity and adaptability, can better align with their independent nature. This might involve incorporating a mix of activities, trying new things, and adjusting workouts based on how they feel on a given day. Incorporating Technology: Sigmas, known for their analytical minds, might find traditional workouts lacking in data and metrics. Integrating technology, such as fitness trackers, apps, or virtual reality workouts, can provide the data-driven insights and intellectual stimulation they crave, making the fitness routine more engaging. Making it a Personal Journey: Sigma individuals and Type A personalities appreciate the sense of control and ownership. Shifting the focus from external expectations to internal fulfillment allows them to view fitness as a personal journey rather than a societal obligation. This mindset shift can enhance their commitment and enjoyment. Finding Passion in Fitness: Discovering activities that resonate with their passions can turn exercise from a chore into a source of enjoyment. Whether it's dance, martial arts, outdoor adventures, or unconventional fitness classes, incorporating elements of personal interest can make the fitness routine more appealing.
In conclusion, a personalized, less traditional approach to fitness is the key to capturing the interest and sustaining the commitment of Sigma individuals and Type A personalities. By embracing individuality, incorporating variety, setting challenging goals, providing flexibility, integrating technology, and making fitness a personal journey, a customized approach can transform the way these individuals perceive and engage with exercise. It's not just about breaking a sweat; it's about creating a fitness experience that aligns with their unique personalities and fuels their drive for continuous improvement. If this sounds like you, join The Sigma Athlete training program and transform yourself in 90 days!
Breaking the Code: Why Traditional Exercise Routines May Fall Short for Sigma Individuals. Sigma individuals, with their independent and analytical mindset, often find themselves at odds with traditional exercise routines. The cookie-cutter approach to fitness fails to capture the attention and motivation of these lone wolves who thrive on uniqueness and self-guided exploration. In recognizing the limitations of conventional methods, a paradigm shift towards personalized, expert-led exercise training programs emerges as the key to unlocking the full potential of Sigma individuals.
Lack of Engagement: Traditional exercise routines can become monotonous for Sigma individuals, leading to a lack of engagement. The repetitive nature of standard workouts fails to stimulate their intellectual curiosity and may result in boredom, hindering long-term commitment. Resistance to Structure: Sigmas resist conformity and rigid structures, a common feature of many traditional exercise plans. The predetermined sets and routines may clash with their desire for autonomy, leading to a disconnect and decreased adherence.Limited Mental Stimulation: Sigma individuals thrive on mental challenges. Traditional exercise routines often lack the intellectual engagement that Sigmas seek, leaving them unfulfilled and less motivated to consistently participate. One-Size-Fits-All Approach: The generic nature of traditional exercise plans doesn't resonate with Sigma individuals, who prefer tailored experiences. A one-size-fits-all approach fails to address their unique preferences, goals, and the need for individualized attention.
Personalization is key for Sigma individuals. An expert-led exercise training program takes into account their unique preferences, creating a workout routine that aligns with their interests, ensuring a higher level of engagement.
Sigma individuals value autonomy, but this doesn't mean they can't benefit from expert guidance. A personalized program, guided by fitness professionals who understand their need for independence, strikes a balance. It provides the necessary expertise while allowing Sigmas to maintain control over their fitness journey.
Personalized programs can incorporate intellectually stimulating elements. Whether it's introducing new and challenging exercises, incorporating innovative training techniques, or varying workout structures, these programs keep Sigma individuals mentally engaged and invested in their fitness journey.
Sigma individuals thrive on setting and achieving goals. A personalized program allows for the establishment of specific, measurable, and achievable fitness objectives. This goal-oriented approach caters to their desire for excellence, providing a roadmap for continuous improvement.
Personalized programs recognize the Sigma resistance to rigid structures. They offer flexibility and adaptability, allowing for modifications based on individual progress, preferences, and lifestyle changes. This ensures that the exercise routine remains dynamic and aligned with the ever-evolving needs of Sigma individuals.
Leveraging technology is another aspect of personalized programs that appeals to Sigma individuals. Whether it's using fitness apps for tracking progress or engaging in virtual training sessions, technology integration aligns with their analytical mindset and enhances the overall fitness experience.7. Making it a Personal Journey: Sigma individuals and Type A personalities appreciate the sense of control and ownership. Shifting the focus from external expectations to internal fulfillment allows them to view fitness as a personal journey rather than a societal obligation. This mindset shift can enhance their commitment and enjoyment.
In the realm of fitness, Sigma individuals deserve an approach that respects their autonomy, challenges their intellect, and addresses their unique preferences. Personalized, expert-led exercise training programs not only capture the attention of these independent thinkers but also deliver results that are both effective and sustainable. By breaking free from the constraints of tradition, Sigma individuals can unlock their full fitness potential and embark on a journey that is as unique and dynamic as they are.
If this sounds like you, join The Sigma Athlete training program and transform yourself in 90 days!
The Pursuit of Fitness Longevity.
In a world where fitness trends come and go, one goal remains timeless—longevity. The quest for a healthier, longer life is not just about adding years to our existence but ensuring those years are filled with vitality and vigor. Here, we explore the concept of training for longevity, crafting a regimen that transforms you into the ultimate all-around athlete, resilient in body and mind. Here are the seven main points to consider in your pursuit of Fitness Longevity:
1. Holistic Fitness: Longevity isn't achieved solely through lifting heavy weights or running endless miles. A holistic and varied approach to fitness is essential, incorporating strength, cardiovascular conditioning, agility, speed, coordination, mobility work, and mindfulness practices. A well-rounded routine ensures that your body is adaptable, resilient, and capable of navigating the challenges of aging.2. Functional Strength Training: Building strength is crucial for longevity, but it's not just about how much weight you can lift. Embrace functional strength training that mimics real-life movements. Exercises like squats, lunges, and deadlifts promote not only muscle strength but also joint stability and mobility—essential elements for longevity and injury prevention.3. Cardiovascular Health: A healthy heart is at the core of longevity. Engage in cardiovascular activities such as running, cycling, or swimming to enhance heart health and improve circulation. Interval training, which alternates between high and low-intensity intervals, is particularly effective in boosting cardiovascular fitness and metabolism.4. Mind-Body Connection: Longevity isn't just about physical health; it's about mental well-being too. Practices like yoga not only enhance flexibility and balance but also cultivate a strong mind-body connection. Mindfulness meditation contributes to stress reduction, promoting mental clarity and emotional resilience—key components of a long and fulfilling life.5. Nutrient-Rich Diet: The saying "you are what you eat" holds true for longevity. Adopt a nutrient-dense diet rich in fruits, vegetables, lean proteins, and healthy fats. Adequate hydration is equally crucial. Proper nutrition not only supports physical health but also plays a significant role in cognitive function and overall well-being.6. Quality Sleep: Sleep is a cornerstone of longevity. Aim for 7-9 hours of quality sleep each night to allow your body to repair and regenerate. Prioritize good sleep hygiene practices, such as maintaining a consistent sleep schedule and creating a conducive sleep environment. Quality rest is essential for physical recovery and cognitive function.7. Adaptability and Variety: The body thrives on variety. Mix up your workouts to challenge different muscle groups and energy systems. Incorporate activities you enjoy, from hiking and swimming to dance and martial arts. This not only keeps things interesting but ensures your body remains adaptable and resilient over the long haul.
Training for longevity is not a sprint; it's a lifelong journey. By embracing a holistic approach to fitness that includes functional strength training, cardiovascular exercise, mobility, mind-body practices, a nutrient-rich diet, quality sleep, and adaptability, you can craft yourself into the ultimate all-around athlete. The pursuit of longevity is not just about adding years to your life but about adding life to your years—a vibrant, active, and fulfilling existence that stands the test of time. If you are interested in a better approach to crafting your lifelong fitness journey, join The Sigma Athlete training program. Let's get after it!
The Sigma Athlete Guide
Some people want to just look good, some want to be athletic, some like me, want to be athletic and look good at the same time. My life has been filled with athletic endeavors; Basketball, Volleyball, Baseball, Boxing, Mixed Martial Arts, Track, Olympic Weightlifting and Powerlifting. But what really sparked my curiosity into physical development was Bodybuilding. Watching Arnold & Sylvester and the movies they played in, Terminator & Rocky just to name a few, was the thing that really got me going, who doesn’t want to be a superhero?!
Interestingly, bodybuilding was not seen as a part of sport, it was seen as a deterrent. For example in Powerlifting in which I competed for over a decade, Bodybuilding was seen as a deterrent as it would develop excess “non functional muscle” and push you outside of your weight class, yet while I was usually one of the fittest and more balanced looking athletes, competed in the same weight class of 165 pounds from start to end, I still performed, winning multiple National and World titles and setting records(some of which still stand 20 years later) along the way. Something must have been working!
Twentynine years of coaching & twenty plus years of competitive athletics later I’ve arrived at The Sigma Athlete. The Sigma Athlete is where my body and mind are happiest, is where I feel the biggest sense of athletic fulfillment, yet leaving me the space and freedom to do the other important things in my life, like working on my businesses, my friends, my family, my pets(my kiddos) and my hobbies, travel, music and food! The Sigma Athlete is where Aesthetics meets Strength, where Performance meets Health, where Odd Object work meets Mobility, where Cardiovascular Fitness meets Functional Fitness.
In this guide we will show examples of training progressions inside our flagship SA 50 Minute #1 training program. Give them a try, and see what works!
The SA 50 Minute #1 sample progression:
The SA 50 Minute #1 training program is our flagship program and the first progression of a series of 4 programs. Each program is a 13 week program.
In this section you will find an example of:
Week 4, WO #1 & #2 and Zone 2/Body Composition Day(optional)Week 5, WO #3 & #4 and Zone 2/Body Composition Day(optional)
Each training day you will find;
Warm-up/Pre fatigueSupersets(the combination of 2 or more movements)Timed Work Integrated Mobility WorkIntegrated Total Body MovementsIntegrated Mobility WorkCool Down
How to read the training format;
One of the main things that attracted me to becoming Certified as an OPEX Coach was their exposure to Poliquin principles, as a Coach I find this method of writing programming the most efficient. Every piece is written in this order;
Order, Name of MovementTempo, Reps, Sets, Rest
Capital Letters & name of movement, they denominate what to & the order of work;
A. Dumbbell Bench Press@21X1, 3.3.3 reps, 3 sets, 5 secs rest between clusters, 15 secs rest
How to read supersets and single movement work;A then B means that both A and B will be performed independently. When you finish A, you will then move to B.
A. Dumbbell Bench Press@21X1, 3.3.3, 3 sets, 5 secs rest between clusters, 15 secs rest
B. Dumbbell Pendlay Row@20X1, 7-9 reps, 3 sets, 45 secs rest
A1+A2 means that you will go back and forth between the movements.
A1. Dumbbell Bench Press@21X1, 3.3.3, 3 sets, 5 secs rest between clusters, 15 secs rest
You perform 3 reps, rest 5 secs, another 3 reps, rest 5 secs, and another 3 reps, now rest 15 secs before performing A2.
A2. Dumbbell Pendlay Row@20X1, 7-9 reps, 3 sets, 45 secs rest
How to read TEMPO;You will often see a sequence of 4 numbers(Sometimes an X=explode) preceded by the @ symbol at the beginning of a movement.A. Dumbbell Bench Press@21X1, 3.3.3 reps, 3 sets, 5 secs rest between clusters, 15 secs rest
First digit-Lowering lengthening phaseSecond digit-Bottom positionThird digit-Upward contracting phaseFourth digit-Top position
How to read Repetitions or Duration;
The number of repetitions or duration will be followed by reps or secs.Clustered Reps; how to read Clusters.
Instead of just reps you will see something like 2.2.2 reps, rest 5 seconds between clusters, which means you will perform 2 reps, rest 5 seconds, perform 2 reps, rest 5 seconds, and perform another 2 reps.
Example:
A1. Dumbbell Bench Press@21X1, 3.3.3 reps, 3 sets, 5 secs rest between clusters, 15 secs rest
You perform 3 reps, rest 5 secs, another 3 reps, rest 5 secs, and another 3 reps, now rest 15 secs before performing A2.
A2. Dumbbell Pendlay Row@20X1, 7-9 reps, 3 sets, 45 secs rest
You perform 7-9 reps, then rest 45 secs, then back to performing A1. You will do this between A1 and A2 until you complete 3 working sets of each.
How to read Rest;
A1. Dumbbell Bench Press@21X1, 3.3.3 reps, 3 sets, 5 secs rest between clusters, 15 secs rest
You perform 3 reps, rest 5 secs, another 3 reps, rest 5 secs, and another 3 reps, now rest 15 secs before performing A2.
A2. Dumbbell Pendlay Row@20X1, 7-9 reps, 3 sets, 45 secs rest
You perform 7-9 reps, then rest 45 secs, then back to performing A1. You will do this between A1 and A2 until you complete 3 working sets of each.
If you want to try these workouts over the course of two weeks, spread them out into four different training days any way you like, and come back for the progressions in week 2.
Week 1, Workout 1Upper Body Push/Pull
Warm-Up-6 minutes
3 Rounds of12/8 Row Calories12/8 Hand Release Push-Ups or Knee Push-Ups12(6 per side) Alternating V-ups
A1. Dumbbell 3 Point Row@2111, 9-11 reps/side, 3 sets, 15 seconds rest.A2. Dumbbell Bench Press@21X1, 7-9 reps, 3 sets, 45 seconds rest.
A1+A2=12 minutes
B1. Cable Lat Pulldown @2111, 11-13 reps/side, 3 sets, 15 seconds rest.B2. Seated Dumbbell Press@21X1, 9-11 reps, 3 sets, 45 seconds rest.
B=9 minutes
C. EMOM EMOM means every minute on the minute. In this case during minute 1 you Row for 12/9(Male/Female) calories, rest until the minute is over, at minute 1 then perform 12/9 Bench Dips or Counterweight Assisted Dips, rest until the clock reads 2 minutes, then back to rowing and so on.
8 minute EMOM Odd Minute-12/9 Cals on Rower Even Minute-12/9 Bench Dips or Counterweight Assisted Dips
C=8 minutes
D. Row1000 meter Row for time
D=4 to 6 minutesWalk for a minute to cool off then move to
Mobility/Stretch 1 round of the following movements,
Foam Roll Back 30 seconds T Spine Chest Opener 30 seconds Child's Pose L 30 seconds Child's Pose R 30 seconds
Mobility/Stretch=2 minutes
Total Time + 1 minute for transitions and set up for all stations= 50 minutes
Week 1, Workout 1Upper Body Push/Pull
Warm-Up-6 minutes
3 Rounds of12/8 Row Calories9/6 Hand Release Push-Ups or Knee Push-Ups6 per side Alternating V-ups
A1. Pull-Up or Counterweight Assisted Pull-Up@20X1, 5-7 reps/side, 3 sets, 15 seconds rest.A2. Wide Grip BB Bench Press@21X1, 7-9 reps, 3 sets, 45 seconds rest.
A1+A2=10 minutes
B1. BB Strict Press @2111, 7-9 reps/side, 3 sets, 15 seconds rest.B2. BB Bicep Curl@21X1, 9-11 reps, 3 sets, 45 seconds rest.
B=9 minutes
C. Double It!
For Time
6-9-12-9-6:KB Push Up or KB Floor Press12-18-24-18-12KB Tall Plank Knee to Elbow...very deliberate Mountain Climbers with your hands on the KB’s
D. Row1000 meter Row for time
B. Timed Pump!Every 3 minutesUse a Tempo of @20X1 on all exercises and all rounds.
3 rounds, every 3 minutes perform9-11 reps of Lat Pull Downs 9-11 reps of Seated Dumbbell Presses 9 -11 reps of Seated Alternating Dumbbell Curls
Rest what is left of the 3 minutes. Try to use the same load for all 3 rounds on all movements.
B=9 minutes
Your Paragraph text goes Lorem ipsum dolor sit amet, consectetur adipisicing elit. Autem dolore, alias, numquam enim ab voluptate id quam harum ducimus cupiditate similique quisquam et deserunt, recusandae. here
Your Paragraph text goes Lorem ipsum dolor sit amet, consectetur adipisicing elit. Autem dolore, alias, numquam enim ab voluptate id quam harum ducimus cupiditate similique quisquam et deserunt, recusandae. here