Small Group Training is an energetic and motivating training program offered to help adults lose weight and reduce body fat, all while increasing strength and helping to reduce lower back, shoulder, and knee pain.
Groups consist of up to 12 adults of all ages and skill levels. Each session is one hour long and focuses entirely on functional strength training techniques. The sessions are broken up by a lower body, upper body or total body lift. We currently offer groups Monday through Saturday, with groups starting as early as 6am and ending as late as 8pm. All groups are lead by college-educated and certified coaches who have the knowledge and skills to help anyone achieve their fitness goals.
What makes our program different from others?
We offer measured results in as little as 12 weeks.
How do we accomplish this?
Our Small Group Training Program includes:
- Progress tracking using weekly weigh-ins, circumference measurements, and measuring percentage of body fat.
- Nutritional education including daily food journals that are checked throughout the week.
- Planned strength programs with different levels of progressions that change every week to track strength gains.
- Cardiovascular programs to follow outside of the group training times.
More about our Small Group Training:
Periodization is a process used to structure training through different types of phases. Our periodization includes weekly phases that change every week. Some of the different ones include muscular endurance, hypotrophy (muscular growth), strength, circuit training, and quite a few more. Sets, repetitions, tempos, and rest periods are all controlled to fit the criteria of each weeks phase. These different variables are applied to every exercise to progressively make each more challenging and to always keep the training stimulus changing.
Flexibility is a significant issue with a lot of individuals and their training. Several different techniques are used to address any range of motion and mobility troubles:
- Active Dynamic Warm-ups are performed before every session to raise the heart rate, increase blood flow, and to actively prepare the muscles for exercise while reducing the risk of injury.
- Self Myofascial Release (foam rolling) is used to help correct muscle imbalances, increase joint range of motion, and aid in restoring the normal functional muscular length.
- Static Stretching techniques will assist in lowering core temperature, relaxing the muscles used, and most importantly, increasing the range of motion of the muscle groups being stretched.
Core Development is addressed in every small group training session. The four areas of core addressed are:
- Draw In – used to strengthen the transversus abdominis which produce support of the vertebral column in training and everyday movements.
- Stability – used to actively recruit the muscles necessary to maintain proper trunk musculature and control proper alignment of the lumbar spine.
- Linear – through movements that are aimed to strengthen the rectus abdominis which will control the tilt of the pelvis and curvature of the lower spine.
- Rotational – will strengthen the internal and external obliques through twisting actions and rotating of the trunk.
Prehab exercises are used to correct common imbalances in the body, such as:
- Upper Crossed Syndrome – internally rotated shoulders, elevated trapezius muscles, and a forward head posture.
- Lower Crossed Syndrome and Lower Back Pain – increased lumbar lordosis, and an anterior pelvic tilt
- Shoulder pain – rotator cuff, biceps tendonitis
- Knee pain – patella tendonitis
A wide variety of these Prehab exercises include rotator cuff, vastus medialis oblique, and gluteus exercises, along with many more. More on Prehab exercises: IAP Blog
Main Exercises make up most of the hour long lift. As mentioned, the upper, lower, and total body daily splits are used to vary the workouts. A majority of the main exercises will focus on the posterior chain, or the backside of the body to help strengthen the typically weaker muscles and aid in the process of correcting the previously mentioned imbalances. Proper form and techniques for every exercise is stressed throughout the entire training session with demonstrations and coaching cues to correct any improper movements or postures.
For more information or to schedule a tour:
Call: 860.945.9226
Adult Group Testimonials
“I started a program with IAP to help rehabilitate my right knee that I had replaced almost a year prior. My right calf and muscles surrounding my knee had atrophied and I was not in good shape at all. After about 5 months at IAP, I can honestly say that I am now in the best condition I’ve been in years. My right calf is back to normal size and strength as the other and I lost 10+ lbs. in the process! Best of all, the coaches are very knowledgeable and helpful to whatever my needs were. By the way I’m 68 and feeling great!”
Choyce Johnson
Age 68
“I have been active and involved in sports my entire life and was looking for a program that would push me and help me remain active while improving my health and fitness level. I joined the adult training program at IAP several months ago and since have seen a drastic improvement in my cardiovascular fitness, strength, health and self-esteem. The programs at IAP have provided me with the extra amount of encouragement and motivation needed to accomplish my goals. The staff provides a great support system and is extremely knowledgeable, helpful and friendly and their energy and enthusiasm is contagious. The hard work is worth the results and I would highly recommend the adult programs at IAP to anyone.”
Shannon Whittemore
Age 24
“I am a lifelong fitness fanatic, yet I am continued to be challenged by my IAP training and am in the best shape of my life. I am strong both physically and, most important mentally. I owe this in part to my IAP training. The staff is educated and takes a holistic approach to wellness from a physical, emotional and nutritional standpoint. The environment and coaches are supportive and I feel comfortable and empowered to push myself harder and further. I train in the IAP adult program and my daughter trains in the youth program. IAP is geared towards all levels of fitness and is an ideal way for an individual to reach their own personal goals, as well as, it meets the total fitness needs of your family. I recommend anyone of any level of fitness to challenge themselves to achieve their desired fitness level and body image.”
Donna Oliveri Bugnacki
Age 44
“I have been attending the Small Group Training at IAP for about a year. Before I started working out with IAP, it was hard for me to get myself to the gym more than a few times during the week. With IAP, I schedule the appointment and follow through with the workouts, always being held accountable. I’ve seen more progress working out with the Small Group Training in three months, than I have the past year while working out alone at my last gym. I lost 10 lbs of fat and gained 3 lbs of muscle in those first three months, and continue to set monthly goals with the IAP staff. The program is comprehensive and includes opportunities for nutrition guidance, strength and conditioning, and plenty of muscle recovery and care. It might cost more than a regular gym membership, but it is considerably less than working out with a personal trainer and far more complete. Plus, when you consider the health benefits…you can’t afford not to do it.”
Lisa Belval
Age 26
