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Freeletics Gym: Scientific principles

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The training principles behind Freeletics Gym are based on state of the art research, knowledge and experience of professional athletes to get you to your desired results. We want to shed some light on the research these principles were founded upon to give you a better understanding of how training with Freeletics Gym will help you to  become the strongest version of yourself.

In order to get a better understanding of Freeletics Gym, we must look at strength and conditioning training principles. Strength training wants to make you stronger and bigger in size whereas conditioning training aims at training your heart and lunges to deliver more oxygen to your muscles. Now let’s dig deeper.

Strength Training Principles

You wonder what makes your muscles stronger and bigger in size? The main asset of the Strength training are barbell couplets which are build up of supersets. These are the most efficient way to train multiple muscles in a short period of time. Barbell couplets always contain of two exercises combined in a set. You either do ‘agonist-antagonist’ supersets (e.g. Bench Press and Bent Rows) or ‘primary-secondary’ compound sets (e.g. Push Press and Upright Rows). The term ‘agonist-antagonist’ means that you train the related counterpart of one particular muscle group whereas ‘primary-secondary’ compound sets aim at training the same muscle but with a different approach.

The used weight for the strength exercises in the Freeletics Gym App always considers your individual one repetition maximum (1RM). This means that you have to imagine how much weight you could possibly lift for every exercise, stating that as 100%. It is recommended to always work with 75 – 85 % of your individual 1RM when doing the strength exercises. Research has shown the following facts:

  1. A high percentage of your 1RM positively stimulates muscle growth (hypertrophy) as well as increases muscle strength.
  2. 3 – 5 work sets performed per exercise leads to greater gains in muscle size.

Not to failure training is the chief principle of barbell couplets. You wonder why? Not to failure training will gain as much strength and muscle growth as possible. The term ‘Not to failure training’ means that every repetition can be completed without any assistance. Here’s what makes this training method so effective:

  1. Greater strength gains than when training to concentric failure (a repetition that can’t be completed without help).
  2. Better circulating hormone levels that can be seen through a higher testosterone (an anabolic and enhancing hormone) and lower cortisol (a catabolic and inhibiting hormone) level leading to more muscle growth.

The last but yet important part of the barbell Strength Workouts are long rest periods, pausing for three minutes or more. It will allow you to lift maximum load every single set. The reason for this is that long rest periods enhance recovery and dissipate fatigue. A rest period of three minutes or more allows the body to nearly restore your muscle cells with adenosine triphosphate (ATP) and phosphocreatine (PCr) – allowing the muscles to contract and providing muscle cells with energy. This means muscles will be fully “loaded” for the next work set.

Keep in mind that not to failure training with barbell couplets does not mean that weight is light or easy to lift. The weight should be individually customized, so you are just able to perform the given repetitions on your own.

Conditioning Training Principles

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The Conditioning as well as Endurance workouts are designed to maximize your heart and lunges capacity, so you’ll be able to really attack your next PB. The conditioning workouts enable you to do a large volume of work in a relatively short period of time. And this is achieved predominantly via the use of high intensity training intervals (H.I.I.T.). Why? It stresses both the aerobic and anaerobic energy systems. And this again leads to performance and health enhancements.

What makes the difference between aerobic and anaerobic energy system? When training aerobically, your body uses oxygen to synthesize ATP whereas the anaerobic energy pathway doesn’t need oxygen to synthesize ATP but produces lactate instead. Most likely when doing H.I.I.T. your body uses the anaerobic energy pathway. The aerobic system instead plays a vital role in recovering from high intensity exercise in-between the strain – regeneration of phosphocreatine (PCr) as well as augmentation of lactate clearance. Here’s why H.I.I.T. is so effective:

  1. It improves your anaerobic and aerobic fitness level.
  2. High intensity interval training improves maximal oxygen uptake (VO2max) as well as postpones your lactate threshold. By continuously pushing yourself to your limit, you train your cells to absorb more oxygen, allowing you to stay within the aerobic energy generation system for longer. This heightens your body’s threshold and means over time you are able to complete more and more exercises before feeling tired experiencing sore muscles.

H.I.I.T. sessions have a great impact on improving body composition just like reducing the amount of body fat and also lead to a better cardiovascular health, greater insulin sensitivity, reductions in blood pressure and enhanced cholesterol profiles.

Let’s recap

Strength and Conditioning training with Freeletics Gym will not only make your muscles stronger but will also have a huge impact on your athletic performance. From building up muscles over boosting your strength endurance to maximizing your heart’s and lunges’ endurance, Freeletics Gym will make you more complete than ever before.

It’s not all about the what. Getting to know the why and how is just as important. Information is power. And power is progress. Getting to know your body. Learning the right technique. Discovering why you do the things you do: these all amount to becoming the best you can be.