How We Train At MECA

a man and a woman in a MECA gym doing a leg split

MECA Elite Personal Training is for the athlete and non-athlete alike.  What makes us unique is that we specifically tailor your program to you and use a science-based approach.

Producing Gains In Strength, Speed, & Power Faster

Personal training at MECA is based on a non-linear or undulating periodization cycle.

What this means is that we will alter the training stressor between accumulation and intensification phases.  Based on much research in the sports field today, mostly done in the Eastern Bloc and European countries, we have found this method to be much more effective in producing gains made in strength, speed, and power than those typically used by most college strength and conditioning coaches in sports today.

Our Elite Personal Training Methods Avoid Plateaus

From practical experience in training hundreds of athletes in a variety of different disciplines, we also know that the body will adapt quickly to a particular training stimulus.  Typically after 4 to 6 training sessions, gains made off a particular program will be insignificant and the stimulus must be changed in order to ensure constant progress.

To quote Charles Poliquin from the book, Modern Trends in Strength Training, “In training with any one method, increases in maximal strength and size may plateau after extended periods of training.  To maintain increases in maximal neural activations (strength) and hypertrophy (muscle mass), workout intensities must be periodically varied and/or kept at progressively increasing levels.  If the neuromuscular system is allowed to adapt to constant training loads (that is, if the stimulus is always presented to the body in exactly the same way) its efficiency will diminish.  From a biological standpoint, variety in strength training during longer training periods can be regarded as productive in increasing the functional capacity of the neuromuscular system.”

Athletic Training Variety To Stimulate Growth, Correct Weakness, and Develop Strength and Power

To sum up, we use a great deal of variety in terms of training stimulus by altering the exercise itself, the number of reps and sets performed, the tempo at which the exercise is performed at, and the rest intervals in between sets.  This allows us constant variety to stimulate growth, correct muscle weaknesses, and promote strength and power development.  In my practice alone in the last 3 years, I have used over 800 different exercises to improve performance with my athletes.  Strength training is simplistic, but at the same time very complex.  You can’t use the same protocols year round if you want optimal results.

Strength training is simplistic, but at the same time very complex.  You can’t use the same protocols year round if you want optimal results.

Four Day Training Split To Promote Results

When we train, we use a four day split routine emphasizing the quad, torso, posterior, and shoulders and arms.  Training in this manner allows us to achieve about 50 percent better training results rather than a 3 day a week program.  This is a general guideline as we will switch up this routine based on the competition season, developmental emphasis, and physical status of the athlete.  It is extremely important to note that this system that we use is paramount in order to achieve optimal results.

Personal Training Goals To Create Top Athletes

We have six main personal training goals at MECA to create top athletes:

  1. Achieve Structural Balance within the athlete as quickly as possible
  2. Improve Vertical Leap (increase our ability to produce force)
  3. Increase Flexibility
  4. Improve overall strength levels
  5. Improve Acceleration and top end speed
  6. Reduce body fat percentage to acceptable levels


Sign up our newsletter to get update information about gym, fitness or promotion.