Why Your 60-Minute Training Session Follows an Order

If you've trained with me, you've probably noticed that every session follows a similar shape: we release tissue, move, activate, get explosive, lift, and finish with conditioning. That isn't a lack of creativity. It's a deliberate order, and each step prepares the next one.

The six blocks of the Method

1. Tissue preparation: foam rolling to ease stiffness so the body moves more freely.

2. Active mobility: hips, ankles and thoracic spine, the three areas that most affect how you move under load.

3. Stabilizer activation: waking up the right muscles before heavier loads come in.

4. Power and speed: short, sharp efforts while you are fresh, with quality over fatigue.

5. Strength: the longest block of the session, where real load is applied.

6. Conditioning: we finish by training the heart and lungs, matched to your goal.

This logic isn't new. Warm-up models such as RAMP (Raise, Activate and Mobilize, Potentiate) follow the same idea (Jeffreys, 2007), and it is the backbone of the training systems used by coaches like Michael Boyle and EXOS (Boyle, 2016; Verstegen & Williams, 2004). Research also shows that a structured warm-up improves performance in most of the tasks studied (Fradkin et al., 2010).

Why this matters for you

A session that looks simple from the outside is doing a lot: preparing your joints, building strength you can actually use, and respecting what your body can handle that day. Whether you train for a sport, are coming back after a long break, or are starting out in your fifties, the order stays the same. What changes is the load.

Want to feel this structure for yourself? Coaching is 100% online for now, through the Trainerize app. Start with a free online assessment and let's find your starting point.

References

Boyle, M. (2016). New functional training for sports (2nd ed.). Human Kinetics.

Fradkin, A. J., Zazryn, T. R., & Smoliga, J. M. (2010). Effects of warming-up on physical performance: A systematic review with meta-analysis. Journal of Strength and Conditioning Research, 24(1), 140–148.

Jeffreys, I. (2007). Warm-up revisited: The RAMP method of optimizing warm-ups. Professional Strength and Conditioning, 6, 12–18.

Verstegen, M., & Williams, P. (2004). Core performance. Rodale.