So, What Are Exercise Periodizations?

DUFF Training programs their workouts to follow a cycle of six different periodizations. Each periodization introduces a different stimulus to the body that lasts for four to five weeks.

“As we take each person’s body through [the periodizations], it attacks the muscles and cardiovascular system in a way that constantly changes the body in order to meet their goals,” explains Andrew.

“We’re currently in the Cardiovascular periodization. This does’t mean we run on a treadmill for 45 - we do more cardiovascular based exercises that stimulate an increased heart rate.”

Exercises like kettle bell swings, battle ropes and jump squats are combined with the row machine or running.

“After we go through the Cardiovascular periodization, we go into what’s called a Superset periodization,” says Andrew.

“It’s completely different, so the body gets used to doing that cardiovascular workout and then - bam! - next Monday you switch and it’s like a shock to your body. Your muscles are feeling different and you’re progressing towards getting stronger and more fit, burning more fat and calories.”

From Supersets they move to High Repetition for more muscle endurance. Then it’s Splits before the final two periodizations are Intervals and Strength.

“I feel like it’s the best way for everyone to workout. Our youngest client is 11 but we have clients of all ages, the oldest being 82 years old.”

Anna and Andrew encourage their coaches to get creative with designing each workout, keeping classes and personal training sessions fun and motivating. “My only stipulation is that [the workouts] stay in that periodization. [Otherwise], the door is wide open,” says Andrew. “Have fun with it. I think my coaches really appreciate [this approach] and I know my clients do too.”

DUFF Training Focuses On Functional Movements In A Safe Manner

Whether you’re working with a personal trainer or taking a group class, it’s equally important to know that your coach is watching your form. At DUFF Training, their main focus is the prevention and care of athletic injuries.

“For our style of training, we’re doing everything in a safe manner so people don’t get hurt. But if they have an injury, we can totally work through that with modifications so you can still get a great workout while being safe,” says Andrew.

“We take pride in being able to adjust to the client with variations of exercises.”

Unlike some group fitness classes, the group classes at DUFF Training can be built around the individual.

“We try to make group classes have a personal training feel, just within a group environment. So even if you had a shoulder injury and want to do the classes - you’re not just going to be stuck in the corner like ‘Good luck!’.”

“My coaches are really, really good at giving modifications, paying attention and choreographing the workout as much as possible for each individual in the class,” says Andrew.

He also guarantees you’ll never see your coach on their phone during a class or personal training session. They’re paying full attention to both your form and technique.

“Form and technique are different,” Andrew explains, specifying why it’s important to watch both. “Form is: your knees aren’t aligned [during your squat] and you’re prone to injury. Technique - that’s going to propel you to get better and progress.”

“We all want to progress in some manner, whether that’s cardiovascular wise or strength or completing a harder exercise.”

They also focus on preventing clients from hitting a plateau, making sure you’re always progressing.

“I think the biggest thing that sets my gym and program apart is that we go through the six different styles of workouts [periodizations]. It’s more scientific. If you’re constantly changing the stimulus of the style of workout, your body will progressively change in a positive manner.”

DUFF Training’s COVID Pivot - Keeping Clients And Coaches Safe At All Times

When COVID hit, Andrew and Anna pivoted the business plan for DUFF Training - earning them a Best of Mount Pleasant nomination.

“The nomination was for our outdoor classes that we created when we shut down for COVID,” says Andrew.

His wife Anna was the mastermind behind their outdoor program. Having both Type 1 Diabetes and Graves Disease, she’s high risk herself.

After they were shut down in March, Andrew and Anna quickly pivoted their business plan to center around outdoor and virtual workouts.

“We’re really lucky, honestly, to live where we do. We have a soccer field and tennis courts in our neighborhood we can utilize,” says Andrew. While planning the new outdoor program, Anna was able to use both to her advantage, creating outdoor group classes that were safe for both herself and their clients.

“People enjoyed - and still do - being outdoors, plus they have plenty of room to socially distance,” says Andrew. “Clients didn’t want to stop working out [because of COVID].”

In addition to their outdoor classes, Andrew and Anna also developed virtual personal training sessions over FaceTime. “The only hesitation [from clients] was that they didn’t have the equipment. Well, guess what? Get those soup cans out of the pantry - those are going to be your weights,” explains Andrew.

“If you’re a good coach and you know what you’re doing and how to be creative - you can get a great workout whether you’re in your home or on the road.”

Clients can also opt for written at home workouts, where your DUFF Training coach will email you three workouts per week created specifically for you and what you have at your disposal as far as equipment.

DUFF Training has also created a private Instagram group where, for a lower price point, you can join for a daily workout. “People can go and get their workout in, then comment like, ‘I hate you no more burpees!' Or ‘that was a killer workout!’ It’s all good stuff. The more interaction you get, it creates more of that positive community feel,” says Andrew.

On Maintaining A Safe Facility

DUFF Training reopened their 5,550 square foot warehouse facility with strict sanitizing measures in place.

“Before Governor McMaster came out with protocols, my wife and I came up with our own that actually were more strict than Governor McMasters’,” says Andrew. When Governor McMaster announced the 50% capacity restrictions, Andrew and Anna were already limiting the amount of clients to less than that.

“We continue to take temps for everyone that comes in the door. I require all of my coaches to wear masks at all times, and everything that is touched is to be sanitized after use with hospital grade disinfectant,” says Andrew.

“For the group classes, I have individual boxes taped out on the ground that each individual has to stay within. There’s no sharing of equipment. You grab whatever weights or dumbbells you’re going to use for that workout and keep them in your box,” says Andrew.

“Boxes are 8ft x 8ft and they’re more than 6ft apart from each other. I’ve only got ten boxes in the back room, where I could probably fit 18 if I wanted to - so again, I’m just taking ultimate precautions.”

Each in-person group class is limited to ten people and often has a waitlist.

“On the personal training side, I’ve got a strip of white tape down the floor, and I only allow two training sessions at a time. One trainer stays on one side of the tape, and the other trainer stays on the other side.”

DUFF Training also has a huge garage door in the back room, allowing for maximum air flow and ventilation.

“Fresh air is COVID’s worst friend,” says Andrew. “We have huge industrial fans that we keep running for air circulation. And there’s been several times throughout the past year where we’d get a professional disinfecting company to disinfect the entire facility.”

They have a professional cleaning crew that comes in a couple times a month for a deep clean. In-between, Andrew and Anna go in on the weekends to do even more cleaning.

Clients at DUFF Training have taken notice, and appreciate every measure. “I’ve had people say, ‘I wish I felt as comfortable going to the grocery store as I do when I come in here’ or ‘This is the safest that I feel going into a public place because of all the steps that you’re taking’.”

“The first time I heard that, it was so powerful,” says Andrew.

Looking Forward To 2021

As Anna and Andrew look forward to getting back to a time where they don’t need to isolate and can go back to their own facility to work, they’re genuinely focused on helping their clients and community reach a more positive mental and physical state.

“I think that most people over the past year have been in a bit of a negative physical and mental state. I hope that we as a fitness facility can get everybody back to a much more positive place.”

If you’re still hesitant about joining a gym, Andrew and Anna recommend finding something active that you enjoy and can do at least three times a week for 30 minutes - whether that’s lifting, playing tennis or going for a jog.

“It’s not always going to be easy, but surround yourself with the right people and you will succeed,” says Andrew.

You can follow DUFF Training on Facebook and Instagram, or visit their website at http://dufftraining.com/.

For a limited time, sign up for their group fitness classes - only $89 per month for the first two months when you take advantage of their 2021 special.