Advanced level exercise routine

That feeling of leaving the gym having had the best workout of your life and feeling like a true athlete 💪 But wait... is being an advanced athlete really that simple? Today, at EmPawer Fitness, we want to talk about advanced gym training, how to train, and the best types of workouts and routines for advanced athletes. However, first and foremost, you should know that even if you've been doing CrossFit in Madrid for one or two years, and even if you go to the gym day in and day out for a month, that doesn't make you a high-performance athlete.

For this reason, we're going to show you some characteristics of people who train daily and are in good physical shape, but who, however, are still, yes, still (everyone can reach the advanced level), not experts in the world of fitness.

Some of the goals achieved by EmPawer customers in intermediate level are the following:

2 years of experience in functional movements with body weight and external loads in the gym
Training frequency: 5 times a week.
Training duration: 1-1:30 hrs per day.
Type of training: Functional, very varied.

If this sounds good... but there is always room for improvement 🙌

How to reach advanced fitness levels

Below I present some of the features, (not all 🙄) to reach an advanced level.

At least 3 years of experience and mastering motor control of the exercises. In fewer words: Mastering the technique of the movements, specifically the 6 movement patterns.
Maintain frequency training 5-6 times per week
Maintain or increase training duration (Depending on individual goals)
Type of specialized training (in my case) functional with a focus on weightlifting and absolute strength.

You may have been fulfilling these characteristics for 3, or even 10 years. Does that automatically make you someone who trains at an advanced level? We're sorry you're reading this, but no. An advanced level is capable of reaching maximum weights, meaning you can only do one very heavy repetition and become ultra-tired after that repetition. So much so that you wouldn't be able to reach the same weight in that session if you tried again. This means that Your body already knows how to squeeze the strength it has built up over the years, in a specific situation, giving it his all with good technique, and with good reason, getting tired after that tremendous explosion of energy.

Another feature of the advanced level of fitness is that You can reach higher speeds and intensities, demand more and better rhythm from yourself, Feeling muscle burning and aerobic agitation... but being able to maintain it throughout the entire workout means you can push yourself much further and be able to recover within the session. However, it takes more work to recover between sessions. For example, if you worked your upper body one day, the next day if you were to repeat it... you wouldn't be able to, or the quality of your movement or your lifting capacity would be considerably diminished.

You can expose yourself to more complex exercises because you already have a well-built foundation, and the best part is that now you have fun pursuing new and more complex exercises, because you feel agile and capable of trying them.

To finish with the points to identify when you are ceasing to be an intermediate… is that You feel stuck, you continue training with great quality, you challenge yourself, you demand, you have been able to reach maximum weights but... you can't lift them anymore... That's when you need to move on to the next level of training. and try something more advanced. But how should an advanced person train?

Advanced level gym routine

Taking advantage of physical experience and level, an advanced trainee can train in many ways. However The best way to start is by being evaluated by industry professionals., to avoid injuries and any problems that may arise during such demanding training sessions. Per day we would work only one movement pattern, to give you a very general example:

Monday: Push
Tuesday: Squat,
Wednesday: Pull and core
Thursday: Rest
Friday: Deadlift
Saturdays: Lunge and core.

Someone who is advanced can push themselves so hard in one session that they would need 48-72 hours to recover. and make a great effort again and benefit from training to adapt and not overtrain the body.

Even to change levels, you have to go in with very clear expectations… An advanced (with irony)…progresses slowly, in months or even years, you might not improve your marks. The improvement curve is very flat, and in many cases, maintaining a high level is already a win!

In summary, you are advanced if:

You've been training for more than 3 years. with perseverance and rigor
You master the 6 pattern technique of movement.
You can take them to the limits of your carrying capacity and your ability to exert speed and intensity.
You recover well within the session but it takes a lot of effort to recover between sessions.
And, you notice stuck in training despite your perseverance and discipline.

In general, a training strategy would:

- Train one movement pattern per day.

– Let it go 48-72 hrs to recover between patterns of equal movement.

- Working with specific metrics, weights, and rhythms to guide efforts and encourage adaptation rather than overtraining.

This is a very broad topic and, like everything else, it changes according to our individuality; we all start from different paths and experiences. The best thing is to know how to self-identify but work hand in hand with someone who can tell you and plan the path for that improvement curve. Even if it looks flat, keep going up!

At EmPawer Fitness we offer a fitness level assessment in which you find yourself “Express Training & Evaluation” So now you know if you want to achieve your goals and know how to train in the gym according to your level, you can do this and get rid of any doubts!

If you have any questions, we're happy to answer them, so just leave a comment or write to info@empawerfitness.com or on IG @empawer_fitness. See you next time!