Part One of Three (1/3)

Photo Credit: Eli Joseph Photography

Have you ever wondered which workouts are best for the specific results you want? In fitness, there’s a notion that if you workout hard you will achieve more results. That’s not exactly true. There are several factors that you should account for when choosing the right training program for your goals and interests. There is not a simple work hard and get results formula; that’s flawed advice.

In this three-part blog series, I’ll explain what training style is, how to choose a training program that aligns with your goals, reveals what training experience is and why it’s important, and how we design workouts to deliver specific results for our respective programs.


  • Personal interests influence your preferred training style
  • To choose a fitness program that aligns with your goals
  • We design LIV Athletic’s CrossFit class workouts

Fitness means different things to different people.  How you approach it is your style. To some this means using free weights, to others, this means losing the gym equipment and enjoying running, yoga, pilates, cycling, climbing, etc. Then there are athletes that prefer a balanced approach to their training through a blend of different training methods.  However you chose to focus your training, it has to start with something you enjoy. I grew up playing sports like soccer, football, and golf and have a blast pushing my fitness in a way that feels like a sport. So, mixing cardio, strength training, and learning new skills are what I love focusing my training around. This is what makes CrossFit an ideal fit for my interests and goals. When choosing your training style, start with what you enjoy and if you don’t know exactly what that is, then start exploring something new.

Another important factor when selecting a training program is the expected results. At LIV Athletic we call this goal based training and it’s how we pair our athlete’s goals and interests with the program that will deliver the results they want.

For example, our CrossFit programs build strength and conditioning for a body capable of just about anything life throws at you. We further break down our CrossFit program into two class options, each with their own unique focus and intended results.

Health- Focused on enhancing health and well-being by building a foundation of strength training and conditioning.

Performance- Offers a greater degree of intensity and movement complexity for athletes progressing from Health classes and who regularly compete in sports.

Your goals can change throughout your fitness journey based on your training experience and interests, so it’s important to reflect on those regularly. Training experience is a term used to describe your performance level of strength, conditioning, skill sets, and overall abilities within your fitness program.

Therefore, it should be expected that as you develop and progress your performance then your training should reflect higher degrees of challenge. For that reason, we’ve developed a progressive goal-based model to keep you advancing and growing.

In addition to adjustments in training skills and abilities, our CrossFit class options adjust throughout the year. These adjustments account for various seasons, training cycles, and progressional focuses. This is also known as periodization. For example, if you’re a competitive CrossFit athlete, then your training program will likely change throughout the year. In our Performance CrossFit class, the training season revolves around the CrossFit Open. This is considered “in-season” or the optimal time to peak that group of individuals for their competitive season.

Like most sports, CrossFit has three seasons, which are: Pre-Season, In-Season, and Post-season. Our in-season usually lasts 5 weeks or the length of the CF Open.  For athletes that compete at a higher competitive level than the Open, their season may last longer and peak at a Regional or Games level.

Each of these seasons has unique goals to develop athletic performance in efforts of peaking performance at the optimal time. Here’s a basic overview to help you understand each season’s overarching goals.

Pre-Season- Power, strength, and conditioning development
In-Season- Maintenance of pre-season developments and technique proficiency
Post-Season- Hypertrophy, strength, and general conditioning development

Now that you understand the basic context of our workout program design, you will uncover deeper levels of understanding for how training should look and feel throughout the year.

In conclusion, no matter what fitness level you are at in your journey, making training a regular priority in your life is one of the best decision you can make.  To find long-term success, I believe you have to explore what excites you and challenges your capabilities.  That means exploring several training styles and see what sticks.  It’s through this discovery process that will lead you to unimaginable results and confidence in pushing your body.  This is best done through a training program that aligns your goals and experience to the intended results you’re striving for.