VITALTY TRAINING CENTER
808 R Street
Sacramento, CA 95811
The Vitality Training Program offers evidence-based, professional-level strength and conditioning classes that cater to the needs of everyday individuals, helping them achieve their fitness goals and create a lasting legacy of health and wellness.
What is the fitness market missing? A complete fitness program that incorporates evidence-based, scientifically proven methods covering all aspects of strength and conditioning.
What makes our program different? Created by Certified Strength and Conditioning Specialists (CSCS), the Vitality Training Program integrates science-based guidance into a professional-level fitness regiment for the everyday person. We mimic a collegiate or professional strength and conditioning routine that uses the most reliable, evidence-based knowledge to provide for long-term effectiveness. Workouts are designed to prioritize safety and can be customized to an individual’s fitness level or need. If followed properly, these programs will produce real results, regardless of one’s fitness experience or health goals.
Who is our program geared towards? Our programs cater to the fitness needs of everyday people, and are instructed by professionals who are experienced in training a variety of clients at all fitness levels. You do not need to be a professional, collegiate, or high school athlete to follow this programing. Safety is our top priority and programs are designed to minimize risk of injury by ensuring proper form and technique, and by avoiding potentially harmful practices.
Status of the Current Market: Most big-box fitness businesses offer anarrow set of classes that fall into one of three different categories:
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- Cardio / Bootcamp (cycling, boxing, F45, Orange Theory, Barry’s Bootcamp, Zumba, etc.)
- Extreme Resistance Training (CrossFit, Powerlifting, Olympic Lifting)
- Low Intensity Body-Weight Training (Yoga, Pilates, Barre, etc.)
As a result, the majority of people either focus too much of their routine on cardio with little to no resistance training, or are attempting strength exercises far beyond their current fitness levels.
If an individual’s goal is to improve their CrossFit, Powerlifting, or Olympic Lifting performance, then they may want to follow the highly specific workout programs targeted towards those activities. Word to the wise — those over the age of 40 are in for a rude awakening, and an almost guaranteed injury, by solely following these extreme resistance training routines.
Low-intensity or boot camp style classes (such as cycling, yoga, Orange Theory, etc.) do not result in any significant new or challenging stimulus on your body. Stimulus is key to eliciting positive change, such as muscle growth, fat loss, bone formation, and more. These types of classes may be great additions to sprinkle into any fitness routine, but they should not be the foundation of a workout plan.
Our Routine: The Vitality Training Program is a simple, well-rounded routine with four days of strength training, combined with three HIIT workouts, and one complete rest and recovery day. Sessions last from 50-60 minutes, but adjustments can be made based on individual preferences and progress. A weekly schedule beginning on a Monday would look something like this:
- Monday: Lower Body Strength Training
- Dynamic lower-body specific warm-up (5-8 minutes)
- Knee-dominant exercises
- 2 strength movements (40 minutes)
- HIIT (10-15 minutes)
- Dynamic lower-body specific warm-up (5-8 minutes)
- Tuesday: Upper Body Strength Training
- Dynamic upper-body specific warm-up (5-8 minutes)
- Push / Pull exercises
- 6 strength movements (45 minutes)
- 1-2 CORE movements (5 minutes)
- Dynamic upper-body specific warm-up (5-8 minutes)
- Wednesday: HIIT-Specific Workout (cardio only day)
- Dynamic conditioning warm-up (5 minutes)
- 40-45 minute HIIT-workout
- Thursday: Lower Body Strength Training
- Dynamic lower-body specific warm-up (5-8 minutes)
- Hip-dominant exercises
- 4-6 strength movements (45-50 minutes)
- Dynamic lower-body specific warm-up (5-8 minutes)
- Friday: Upper Body Strength Training
- Dynamic upper-body specific warm-up (5-8 minutes)
- Shoulder & Arm exercises
- 6 strength movements (45 minutes)
- 1-2 CORE / Grip-strength movements (5 minutes)
- Dynamic upper-body specific warm-up (5-8 minutes)
- Saturday: HIIT-Specific Workout (cardio only day)
- Dynamic conditioning warm-up (5 minutes)
- 40-45 minute HIIT-workout
- Sunday: Rest / Active Recovery
This is a weekly, professional-level personal training program provided in a group or class setting that caters to the needs of everyday individuals at all fitness levels. The Vitality Training Program emphasizes progressive overload, meaning that workouts are designed to gradually increase in intensity over time. This science-based approach helps prevent plateaus and promotes continuous improvement, keeping members and clients
engaged, challenged, and results driven.
