We are strength and conditioning

TFW is a complete fitness system designed to get amazing results for EVERYONE from world-class fighters to the weekend warrior trying to lose fat, build muscle and feel good.

It’s simple. Our system works if you are prepared to take ACTION and work the system! We offer 1-on-1 personal training, small group training, and our signature TFW TEAM training classes.  Our system and class schedule includes STRENGTH workouts to build muscle, SPEED workouts to stimulate fat loss, SPEED STRENGTH workouts for power, and COACHES CHOICE workouts for a little of everything!  Plus, we have nutrition and accountability systems in place to complete the RESULTS puzzle for you.  It’s all here – all you have to do is take the first step and SHOW UP!

Our class schedule is set up to offer a wide variety of options at convenient times for our students. With our system and schedule, we believe ANYONE can achieve ANY result, while remaining in a class setting where training is most affordable.

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TFW STRENGTH

At TFW Central, our position on strength is clear. We believe that relative strength is king. Relative strength can simply be described as how strong someone is for their current bodyweight. The purpose of our TFW STRENGTH class is to increase relative strength using tried and true movements and methods. For the lower body, we coach proper bilateral(both legs) and unilateral(one leg) squatting, deadlifting, lunging, and stepping variations. We take the same approach for the upper body; coaching proper pressing movements like pushups, bench presses and overhead presses. Powerful pulling exercises are included too, such as rowing variations and maybe the best marker of upper body relative strength there is: the chin up! In fact, as members lose weight and get stronger in our system, it is not uncommon to see them get their very first chin up, and a big boost to their confidence!

The big, compound movements we perform during these classes are safe at any age, build muscle, help decrease body fat, create structural balance, prevent injury, improve performance, and build self esteem.

TFW SPEED

In the TFW System, metabolic circuit training is a highly effective and time efficient way to combine multiple, full range movements for a maximum energy expending workout that will rev up your metabolism like nothing you’ve ever done before, while still challenging every muscle in your body.  On these days, we use a powerful combination of sprint variations, bodyweight movements, and moving light weights quickly(power) to create a metabolic stimulus will allow you to burn fat for up to 48hrs after the workout.

It is important to note that during our metabolic conditioning workouts, a heavy emphasis is placed on making every repetition a masterpiece to ensure that the technique or integrity of any movement is never sacrificed for speed.  For the safety of our members and to achieve the best results, we do not use heavy weights or perform highly technical movements while in a state of fatigue.  Yes, our conditioning days can be high intensity, but there are well defined rules that allow us to express this intensity in a safe, effective manner.

TFW SPEED ENDURANCE

In the TFW System, metabolic circuit training is a highly effective and time efficient way to combine multiple, full range movements for a maximum energy expending workout that will rev up your metabolism like nothing you’ve ever done before, while still challenging every muscle in your body.  On Speed Endurance days, we use a powerful combination of LONGER, LESS INTENSE sprint variations to train aerobic energy systems.  These workouts help build a strong cardiovascular base on which other strength and conditioning adaptations can be built.  The addition of these types of workouts makes TFW system the most complete group training system around, and will only enhance your results and body composition transformation!

It is important to note that during our metabolic conditioning workouts, a heavy emphasis is placed on making every repetition a masterpiece to ensure that the technique or integrity of any movement is never sacrificed for speed.  For the safety of our members and to achieve the best results, we do not use heavy weights or perform highly technical movements while in a state of fatigue.  Yes, our conditioning days can be high intensity, but there are well defined rules that allow us to express this intensity in a safe, effective manner.

TFW SPEED STRENGTH

TFW Central incorporates a technique known as speed strength.  During these classes, we use plyometrics and TRX, kettlebell, dumbbell and barbell complexes to target the fast twitch muscle fibers of the body.  As we age, our fast twitch fibers diminish if we don’t use them.  This is important because we need them when an exercise or movement requires explosive power or a quick reaction(think jumping and sprinting, or tripping and catching your fall).  By incorporating speed strength workouts into our system, you’ll trigger more fast twitch muscle development, which will help you build more lean muscle, increase you metabolism, move more effortlessly, and deliver the powerful results you want.

COACHES CHOICE WORKOUTS

Our Coaches Choice workouts are in place to add variety and fun to our weekly programming.  We like to get creative with the focus, structure and theme of these classes, and challenge our members with new movements to keep things fresh and fun.  This class is offered on Saturday mornings to allow all of our members to come together at one time, which helps keep our TFW Central FAMILIA strong!

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