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Fitness for performance vs. fitness for long-term health

It is often misunderstood about the ideas surrounding performance and long-term health. Two different people can follow their own programs, but they can look very similar and be a little misleading. Most fitness programs will contain similar exercises and everything on the surface can look the same when it comes to their training. Let's take a look at a day of training for a competitive fitness athlete and a day of training for a client that trains 3 days a week with a focus on long-term health.

Competitive Fitness Athlete

  • A- Squat Snatch 1.1.1 x 4 sets (Pull/squat)
  • B- Frontsquat Wave 4, 3, 2, 4, 3, 2 (squat)
  • *tempo@30X1
  • C- 5 Rounds for time:
  • 18 Pull Ups (pull)
  • 15 Burpee Box Jump Overs (push/jump)
  • 12 DB Snatch (hinge)

Long-Term Health Client

  • A- OHS 3 reps x 5 sets (squat)
  • *tempo@21X1
  • B- Goblet Squat 8-10 reps x 4 sets (squat)
  • *tempo@20X1
  • C- 10 minute AMRAP @80% effort
  • 8 Ring Rows (pull)
  • 10 Squat Thrusts (walk in/walk out feet) (push/jump)
  • 12 Russian KBS (hinge)

Each day's programming has similarities. Squatting, hinging, pushing and pulling are consistent throughout both sessions. The things we can manipulate are volume and intensity. These will be based on a proper assessment and what we find. Why does the competitive complete a workout for time/higher-intensity vs. the long-term health client only working at 80% effort for their workout? What makes tempos and time under tension different for both people? Why are these lifts chosen for each person and why are they different? Because these programs are designed with the clients starting point (assessment findings) and goals in mind. This isn't to say that long-term health clients won't increase intensity or competitive athletes won't work with % efforts from time to time, but these are just some of the details that can have major differences when it comes to clients success.

Are you ready to take your fitness to the next level with our personal training or individual program design? Contact Kingston Athletics today to get our free consultation.

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