M3 Strength and Conditioning is a unique hybrid training system of Powerlifting, Functional Body-Building, Cross-Fit Conditioning,Strongman and Gymnastics.
The concept of our training facility is to have something affordable for everyone! We believe we have created the solution in our demographic. We are the areas only world class premier private training facility open to all.
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What we are not?
We are not an open gym. Everyone training inside our facility is working with a coach/trainer/instructor in some form or facet. We are not an open gym,we are a Training Facility. Our staff and facillty is equipped to help everyone from 6 year olds to 90 year olds. De-conditioned, sedetary, over-weight, injured to the more advanced level of general fitness enthusiast or Elite Athlete. We pride ourselves on being instructors of quality movement.
We have 3 different options;
Option 1: Personal Training 1 on 1 individualized training
Option 2: Personal Assistance Training is when you the client agree to work with one of our trainers while he/she multitask up to and no more then 3 others for half the price of Personal Training.
Option 3:Group Training
What is M3 Strength & Conditioning's Group Training?
M3 Strength & Conditioning is a hybrid aesthetic/athletic training model rooted in Starting-Strength, Power-lifting, Functional Body-Building, Strongman, Gymnastics and a Dense-Volume-Dose of Cross-Fits Conditioning. No other training model exists like us. Feel free to come try a free class or Message me for about concerns or info.
M3 Methods
1. Starting Strength (we utilize the methodologies on human loaded movement by the author of Starting-Strength Mark Rippetoe). We recognize nothing in print compares, including cookie cutter paper certs NASM, ACE, ISSA, AASM ( these certifying agencies do not teach any trainer the 2 most important things we at M3 deem Superior. 1.) Bracing Sequence how to Neutralize the spine and 2.) How to Squat properly.
2. Power-lifting (we're as strong as power-lifters but don't look or eat like them, we remain lean).
3. Functional Body-Building (we build muscle standing up, not in the prone position, not on a machine, we get it off the blood and sweat of the barbell, dumbbell and our own body-weight utilizing compound movements to create a Natural Hormonal Response.We create unique hypertrophy work chasing isolation exercises with proprioceptive athletic movements).
4. Strongman (we utilize the Barbell Standing Overhead Press as one of our Foundational-Five Overload Movements and program various Farmers Carries, flip tires and overcome odd external objects.
5. Gymnastics (we carry our own engine, moving our own body through space, pull-ups, dips,push-ups) progressing to Muscle-ups. We realize gymnasts have the greatest Proprioceptive (ability to feel thyself in a three-dimensional space). Awareness, in addition some of the most amazing physiques from an aesthetic stand point).
6. Dense-Volume-Dose of Cross-Fits Conditioning (we condition our hearts pushing sleds, Burpees, swings, sprints. We close out each workout getting the whole body involved creating a high-glycolytic conditioning effect). M3 Programming Concept
In a nutshell a 1 hour training session looks like:
5 to 7 min. Warm-up (3 minutes on concept rower) followed by re-educating each member on how to neutralize the spine, generally 2 sets of floor torso flexion and extension work to heat up core temp along with 10 reps of the barbell movement itself working up to a faster bar speed with proper form to prepare and upload the nervous system for the Overload Event).
20 min. Training like a Power-Lifter (Big Lift including Squat, Bench, Deadlift, Standing Press. 5 sets 5 reps attempting to create an Overload exercising against a resistance greater then previously encountered).
20 min. Training Like a Functional Body-Builder (Assistant work for the previous big lift, 8-12 rep range, 60-90 sec. Sped up Rest periods, creating a sarcoplasmic (blood flow) hypertrophy effect. Enhancing posture, applicable muscle mass, symmetry utilizing super sets balancing all pushing with pulling).
3-20 min Conditioning Element of Cross-Fit (a nice dense volume dose overload on the most important muscle of all, Our Heart. Our bodies were designed to function as a whole and we must train the hearts ability to supply Oxygen to our muscles working in concert, Not isolation).
Our programming is so unique. For example we might have a Traditional Chest & Back Body-Building day on Tuesday and then might implement a Cross-Fit Conditioning workout another day. Our extensive knowledge base has equipt us with the ability to line up the various adaptations taking place, to not interfere, but enhance.
We are not Cross-Fitters we are not Body-Builders but we recognize we can learn something from each fitness community. We realize there is a large population that wants a little bit of both worlds.We stand in the middle of the
Appearance M3 Performance
Training Spectrum.Feel free to come try us out. Maybe you just wanna shed 40 pounds of fat and build some muscle, train for a specific-sport or maybe your just sick of training on your own and want to get around a group environment of good people. Maybe you appear to be fit and you're really not. We have a place for you. From 8 year olds to 80 year olds we take great pride in coaching and instructing the proper art of movement. We have a progression for all levels of fitness, we just need a willingness on your part. Our ability to "Never Claim to be the End All Be All" most common mantra in every fitness community has allowed us to formulate the Ultimate Evidenced Based Show & Go Training Model.
M3 Class Times
Am
5
6
8
9
Pm
5:30
6:30
M3 Address
45 W. Audrey Dr. NW
Fort Walton Beach, FL 32548
Phone 850-401-8086
We also offer Personal Training and Sport-Specific Training as well!
