FOR THOSE WHO TRAIN WITH PURPOSE
Humans have focused on building their bodies and improving their mental edge since the beginning of time. Allegiate’s philosophy taps into what people intrinsically know and recognize, and brings a modern awareness to how our members prepare, train, and push forward.
BUILT ON TIMELESS STRENGTH TRAINING MOVEMENTS: PUSH. PULL. SQUAT. HINGE.
TRAINING PHILOSOPHY
ALLEGIATE IS A DEPARTURE FROM THE CROWDED, CARDIO-ONLY TREND.
Allegiate’s strength-training program is challenging, advanced, intentional, and athletically focused. With the right mix of structure, coaching, and collective energy, we create an environment that helps members achieve much more than they would if they were working out in isolation.
We focus on whole-body strength and mobility, and help you tap into your personal motivation and inner drive to complete your athletic profile.
Through personal persistence and group motivation, members immerse themselves in a total-body strength training approach that helps them achieve sustainable health and fitness.
OUR TEAM-BASED ATMOSPHERE BREEDS A SENSE OF GRIT, GROUP ACCOMPLISHMENT AND SUPPORT.
Workout groups get after it together. This energy drives each member to push for one more rep, and draw the best out of each other.
SYSTEMATIC APPROACH
ADD SCIENCE TO THE WAY YOU TRAIN.
The human body is a dynamic machine. Embracing the variations in our physiology creates workouts that lead to positive outcomes and results.
WHERE DO YOU WANT TO END UP?
If you’re just getting back into training, or training for the first time... if you want to break out of a plateau...or coming off an injury...or dealing with pain...or looking for an inspiring gym experience...we develop a personalized plan and system that uses classical training methods that build over time to deliver results.
A STRATEGIC APPROACH TO TRAINING.
We look at what you need to do on a daily basis to be successful. Notice that language: What. You. Need. To. Do. Allegiate is about your goals, your timeline, and your physical journey.
+ Tissue quality
Our workouts help improve the quality of tissue through self-myofascial release. We’ll use foam roll, trigger point release through tennis or lacrosse ball, and vibration to allow tissue to move properly and send afferent info to the brain, and restricted or painful areas to create more muscle awareness.
+ Mobility
CARs (Controlled Articular Rotations) take each joint through the entire range of motion it’s capable of on a given day. This puts a micro focus on what the body is doing before we go macro, because we need to articulate each joint through as complete a range of motion as possible. This translates to more functional movements. Without it, you’re setting yourself for diminished performance or injury.
+ Movement & pillar work
Pillar work controls the ribs relative to the pelvis. Translation: more compound functional movements, understanding that the "core" transmits force from the lower quadrant to the upper quadrant. Why does it matter? Because activating your ribs-pelvis in a controlled setting leads to being able to do more complex movements later.
+ Awareness & corrective exercises
Corrective exercise changes parameters, and allows for movements to eventually correct themselves organically. This facilitates higher performance in the weight room. Learning movements in an unloaded situation, as well as trying to reorganize the movements to make a more reflexive response, is anyone’s best shot at becoming better movers.
+ Neural drive
Essentially, we want to increase the capacity of the nervous system to move efficiently, and with the potential for increased output, whether that’s speed, power, or force. Another way of saying it: we want you to enjoy a more efficient and effective nervous system.
+ Capacity
The ability for the body to utilize and create energy efficiently and optimally. The heart of capacity is tied to how to be more efficient, and when to use energy effectively.
+ Energy system development
The body creates energy two ways: without oxygen (anaerobic) or with oxygen (aerobic). Then there’s the further classification of how the body uses energy substrates: anaerobic alactic uses ATP (adenosinetriphosphate) and PCR (phosphocreatine); anaerobic lactic uses glycogen; and aerobic uses fats and proteins. Still with us? Good. This is important, and the next paragraph will tell you why. We can classify each energy system as "Power," meaning all effort for that designated time, or capacity of repeat efforts. Timelines are: anaerobic alactic (1-15 seconds); lactic (30-60 seconds); aerobic (2 minutes +).
Now, here’s a key point: high intensity interval training (HIIT) is being overused. It’s probably considered anaerobic lactic in nature. There’s research that shows the short term positive effects of HITT, but over the long term, it creates massively diminishing returns.
That’s why a combination of anaerobic alactic, used in conjunction with aerobic, makes for a more robust cardiovascular system, which translates to much better health.
+ The chemistry of a team-like setting
Here’s the premise: we have a huge open system here. Our members come from dozens of backgrounds. So do our coaches. Every day is different. There’s no way to predict who is going to be here or when. And that’s the fun, because we’re all working our way through the system together, but on our own terms. We’re pushing. Challenging. Changing. We’re looking over at someone else who’s getting after it, and we dig deeper into ourselves to do the same.
GROUP WORKOUTS
BE PART OF THE COLLECTIVE ENERGY.
Allegiate’s members crave the essential piece that comes when you workout with other people, and push yourself because they’re pushing themselves.
Many former athletes continue to identify with team-based training, workouts, practices and games long after they’re done playing. That’s how a lot of us at Allegiate are wired, and this kind of mindset perpetuates in an atmosphere that blends inner drive with team camaraderie.
YOU DON’T HAVE TO BE AN ATHLETE TO KNOW WHAT WORKING AS A TEAM IS ALL ABOUT.
Think of the way we work, study, and power through life. It doesn’t matter if we’re training for a game, or prepping for a team presentation — humans are pack animals. We encourage and motivate others around us through will and desire.
We get that same dose of inspiration when we look around and see someone else putting everything they have into a given situation.
TRACKING PROGRESS
TO GET ANYWHERE, YOU HAVE TO HAVE A PLAN.
All Allegiate members have a custom workout card to track progress. Your Allegiate workout card shows you and us where you’ve been, and where you’re headed. It includes your current workout, prior lifts, and your prescribed weight for each day. We log your information, and provide access to a mobile app so you can track your progress online.
WE ALSO KEEP TRACK OF WHAT’S HAPPENING IN AND OUT OF THE GYM.
We track your sleep, because sleep can be a miracle supplement for your body and brain. Getting enough of it can make a huge difference when it comes to your physical goals.
In the gym, we track things like your rate of perceived exertion (RPE). It provides a macro view of how your body responds to each training block.
Using a 0 - 10 scale, we measure and regulate your efforts during and between workouts. RPE also helps us define and tap into different levels of intensity at specific times, and to make exertion and recovery adjustments for each training block.
User Interviews with real allegiate members
Want to read some in depth interviews with some of our members to hear about their Allegiate experience? We conducted a feedback session and if you like longer form content, click here to read the transcripts.