At WOTOWN FIT, we believe in a well-rounded fitness approach to achieve real, sustainable results for our members. We have three core principles that guide our training: training heavy, training fast, and training long. Each of these principles plays a vital role in building a strong foundation and improving health.
1. Training Heavy – Building Strength Without Burnout
Training heavy is about developing absolute strength. By incorporating maximal effort lifts (like 90-100% of your one-rep max) into our routine, we activate the highest threshold motor units. This helps improve strength and muscular endurance without causing burnout. The conjugate method, one of the foundations of our training philosophy, suggests that training should focus on varying exercises, avoiding repetitive strain, and using accommodating resistance (such as bands and chains). This helps ensure safe and continuous progress while avoiding plateaus.
What We Do at WOTOWN FIT:
• Strength Days & Cycles in Programming: Every week, we incorporate focused strength cycles that rotate through Maximal Effort, Submaximal Effort, and Dynamic Effort days to build both strength and muscle. These cycles are structured so you can train heavy while avoiding burnout and injury.
2. Training Fast – Explosive Strength and Athleticism
The speed component of training focuses on power and explosiveness. We use dynamic effort exercises, where you lift submaximal loads (50-70% of your one-rep max) but with maximal speed. This type of training helps enhance rate of force development—the ability to apply force quickly. Training fast not only boosts strength but also combats the loss of muscle power that comes with age, especially as power-producing type II muscle fibers start to fade after 30. Regular explosive training keeps you sharp, athletic, and resilient in everyday life.
What We Do at WOTOWN FIT:
• CrossFit & Conditioning Days: To train fast and improve explosive strength, we incorporate CrossFit workouts that include Olympic lifting, plyometrics, and high-intensity conditioning. These sessions are designed to improve your speed and power, helping you stay athletic while building strength.
• Dynamic Effort Movements: We focus on fast lifts, box jumps, and kettlebell swings—using lighter loads with maximal speed to develop explosive strength and rate of force development.
3. Training Long – Enhancing Endurance for Long-Term Health
A crucial part of fitness that many overlook is aerobic conditioning, often referred to as Zone 2 training. This type of training, which involves low-intensity exercises at a heart rate of 120-150 beats per minute, is key for improving aerobic capacity. As we age, this becomes a missing link in recovery and overall health. By incorporating long, steady efforts into our weekly program, we build mitochondria, improve oxygen delivery, and reduce inflammation. The benefit? Better overall health and longevity, ensuring you stay strong and healthy for years to come.
What We Do at WOTOWN FIT:
• Zone 2 Accessory Prescriptions for At-Home or Access Room: To build endurance and improve cardiovascular health, we provide Zone 2 conditioning options that can be done at home or in our access room. These include biking, rowing, or incline walking. These activities are programmed as accessories, helping our members enhance their endurance without burning them out.
• Weekly Endurance Sessions: We incorporate Zone 2 training into your weekly schedule to ensure that your aerobic capacity is improving along with your strength and speed.
Why Nutrition is Just as Important for Health
At WOTOWN FIT, we understand that exercise alone isn’t enough to achieve lasting health benefits. Nutrition plays a fundamental role in shaping your body and supporting the efforts you put into training.
Greg Glassman, the founder of CrossFit, talks about the importance of nutrition in preventing and reversing chronic disease. He emphasizes how sugar—specifically refined sugars—is at the root of many modern health problems, such as obesity, heart disease, and even cancer. As Glassman notes, the evidence for sugar’s detrimental effects is strong, and cutting sugar can significantly improve overall metabolic health. It’s not just about losing weight—it’s about avoiding the chronic diseases that continue to drive healthcare costs and reduce quality of life.
That’s why at WOTOWN FIT, we don’t just focus on your workouts. We also guide our members in creating balanced, anti-inflammatory nutrition habits that fuel both the body and the mind. Whether it’s cutting back on sugar or making smarter carbohydrate choices, eating whole, nutrient-dense foods supports your recovery, increases your energy, and enhances your overall fitness performance.
The Bottom Line: Sustainable Results
Training heavy, fast, and long is a powerful combination that helps develop strength, athleticism, and endurance. But it’s the nutrition that fuels the body to perform at its best and recover properly. At WOTOWN FIT, we believe that fitness isn’t just about the hours spent at the gym—it’s a lifestyle that encompasses both exercise and nutrition.