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THE SCIENTIFICALLY DEVELOPED INTEGRATED TRAINING SYSTEM

Achieve any performance goal and avoid injury

THE RE:AL ATHLETE METHOD

THE PERFORMANCE TRAINING SYSTEM

Cycling, running and swimming may be great for your heart, but they’re not so great for your posture. Over time, the repetitive movement patterns can lead to muscular imbalances and dysfunction in the body resulting in increased incidents of injury including low-back pain, knee, and other musculoskeletal injuries.

Special consideration needs to be taken when designing training programmes for endurance athletes. An integrated approach should be used to create safe programmes that consider functional capacity for each individual person. These programmes must address factors such as appropriate forms of flexibility, increasing strength and endurance, and training in different types of environments. These factors are the basis for the RE:AL Athlete Method.

Using an Integrated Training approach, the RE:AL Athlete Method is built on a foundation of principles that progressively and systematically allows anyone to achieve optimal levels of physiologic, physical, and performance adaptations, regardless of their goals or starting position.

Most training programmes place too much focus on increases in strength and power without consideration for stability and mobility. To avoid injury and maximise performance potential from strength and power training, a solid base of support must first be established. 

Physiological Benefits

Performance Benefits

Physical Benefits

WHAT IS Integrated Training?

Integrated training is a concept that incorporates all forms of training in an integrated fashion as part of a progressive system. These forms of training include flexibility training; metabolic energy system training; core training; balance training; plyometric (reactive) training; speed, agility, and quickness training; resistance training; and sport-specific conditioning.

The RE:AL Athlete method is a process of programming that systematically progresses any athlete to any performance goal. Once proper levels of stabilisation have been achieved, the athlete can then progress into the Strength Level of the training model. As the athlete develops sufficient amounts of strength, they progress into the Power Level of the training model.

LEVEL ONE: STABILISATION

The Stabilisation Level addresses muscular imbalances and attempts to improve the stabilisation of joints and overall posture. This is a component that most training programmes leave out, even though it is arguably the most important to ensure proper neuromuscular functioning. This training level has one phase of training—Phase 1: Stabilisation Endurance & Performance Mobility Training.

PHASE ONE: STABILISATION ENDURANCE & PERFORMANCE MOBILITY TRAINING

The main focus of this form of training is to address muscular imbalances, increase muscular endurance and stability, while developing optimal neuromuscular efficiency (coordination).

Stabilisation and neuromuscular efficiency can only be obtained by having the appropriate combination of proper alignment (posture) of the human movement system (kinetic chain) and the stabilisation strength necessary to maintain that alignment.

It must be noted that performance mobility and stabilisation training must be done before strength and power training. Research has shown that inefficient stabilisation can negatively affect the way force is produced by the muscles, increase stress at the joints, overload the soft tissues, and, eventually, cause injury. 

Stabilisation Endurance Training not only addresses the existing structural deficiencies, it may also provide a superior way to alter body composition (reduce body fat).

Goals

» Address muscular imbalances
» Improve muscular endurance
» Enhance joint stability
» Increase flexibility
» Enhance control of posture
» Improve neuromuscular efficiency (balance, stabilisation, muscular coordination)

LEVEL TWO: STRENGTH

The Strength Level of training follows the successful completion of stabilisation training. The emphasis is to maintain stabilisation endurance while increasing prime mover strength. The Strength Level in the RE:AL Athlete Method consists of three phases—Phase 2: Strength Endurance Training, Phase 3: Hypertrophy Training and Phase 4: Maximal Strength Training.

PHASE TWO: STRENGTH ENDURANCE TRAINING

The objective is to enhance stabilisation endurance while increasing prime mover strength.

These two adaptations are accomplished by performing two exercises in a specific sequence with similar joint dynamics. The principle behind this method is to work the main muscles (prime movers) predominantly in the first exercise to elicit strength in the main muscles. Then, immediately follow with an exercise that challenges the stabilisation muscles. This produces an increased ability to maintain postural stabilisation and dynamic joint stabilisation.

Goals
» Improve stabilisation endurance and increase prime mover strength
» Improve overall work capacity
» Enhance joint stabilisation
» Increase lean body mass

PHASE THREE: MUSCULAR DEVELOPMENT TRAINING

Hypertrophy Training is designed for individuals who have the requirement to develop additional muscle mass. This phase of training is usually utilised during the off-season ahead of a phase of maximal strength training.

The vast majority of people could benefit from increasing muscle mass because of the many health benefits associated with having more muscle, including an increase in metabolic rate.

Goal
» Achieve optimal levels of muscular hypertrophy (increase muscle size)

PHASE FOUR: MAXIMAL STRENGTH TRAINING

Maximal Strength Training works toward the goal of maximal prime mover strength by lifting heavy loads. 

Goals
» Improve stabilisation endurance and increase prime mover strength
» Improve overall work capacity
» Enhance joint stabilisation
» Increase lean body mass

LEVEL THREE: POWER

The Power Level of training is only entered after successful completion of the Stabilisation and Strength Levels (not all phases of the strength level need to be completed). This level of training emphasises the development of speed and power. This is achieved through two phases of training, simply named—Phase 5: Power Training & Maximal Power Training.

PHASE FIVE: POWER TRAINING

The premise behind this phase of training is the execution of a traditional strength exercise (with a heavy load) superset with a power exercise (with a light load performed as fast as possible) of similar joint dynamics. This is to enhance prime mover strength
while also improving the rate of force production.

Goals
» Enhance neuromuscular efficiency
» Enhance prime mover strength
» Increase rate of force production

PHASE SIX: MAXIMAL POWER TRAINING

The Maximal Power phase focuses on high velocity training for further increases in power. This form of training is only implemented with athletes who have already developed optimum levels of stabilisation strength and eccentric strength.

Goal
» Develop maximal levels of power

UNRIVALED SUPPORT

RE:AL Performance Coaching is more than just personal training. Our plans are designed to fit around your schedule, and provide complete support to help you achieve your goals.

Always have your current workout to hand. PLUS state-of-the-art video library to guide you through your workouts.

Prepare for Success with Habit Tracker and see all your activity data in one place, over time, in the Results Tracker.

On-demand support via live chat.

Always have your current workout to hand.

Are you ready to move better, feel better and perform better?