Types of Training Plans

There are multiple different types of training plans that can be used either as standalone training plans, combined to create more comprehensive training plans, or used in conjunction with training plans prescribed outside of the Sparta system.  The different types of training plans are discussed below.

Primary Plans

Primary Plans are plans that utilize Sparta's unique Autoregulation feature to allow for safe and automated progressions. There are currently two different types of Primary Plans that are loaded into the Sparta system by default: Foundational and Performance plans. All of the Primary Plans should be assigned based on their intent for improving specific variables an individual needs: Load, Explode, Drive, Load and Explode, Load and Drive, Balance, or Plank.

It is important to note that only one (1) Primary Plan should be assigned to each individual to ensure the autoregulation and progression occur properly. If assigning additional plans is desired, Auxillary Plans can be coupled with Primary Plans to address this. The main difference between the Foundation and Performance plans is the starting level of exercise complexity and difficulty.

Sparta Foundational Plan (2 Session) - Each plan is tailored for an individual's needs based on their Sparta Scans. Movements start with the lowest progression/difficulty (bodyweight movements) and eventually progress to loaded exercises. Each session is 30-45 minutes.

Sparta Performance Plan (2-3 Session) - Each plan is tailored for an individual's needs based on their Sparta Scans. Movements start with basic barbell movements and low relative loads, then progress to more advanced movements. 2 or 3 session variations available. Each session is 30-45 minutes.

Auxillary Plans

Auxillary Plans are plans that are designed to be utilized as add-ons either in combination with Primary Plans or in conjunction with other training completed outside of the Sparta system. Auxillary plans are typically shorter less intense plans that do not follow a specific progression and can be done anytime with minimal equipment.

Sparta Injury Routine (1-2 Session) - Each injury routine is tailored to address an individual's specific injury history by providing exercises to address different common mechanisms of injury at different locations. The Sparta Injury Routines are best utilized when little or no pain is present, but an individual has a previous history of injuries at a specific location (ie. Thigh, Core, Arm). These routines make great add-ons for individuals who may need (or want) a greater volume of training.

Sparta Pain Module (1-2 Sessions) - Each pain module is tailored to address an individual's current or ongoing pain by providing exercises to reduce pain and restore function to common areas of general pain (ie Low Back, Knee). While the Sparta Injury Modules are best utilized when little or no pain is present, the Pain Modules are designed to be used when acute pain is present.

Sparta 10-Minute Routine (2 Session) - Each routine is tailored for an individual's needs based on their Sparta Scans.  We do not specifically recommend utilizing the 10-Minute Routines as the only way of addressing an individual's movement needs with a "corrective exercise" approach. These plans can be utilized as add-ons for individuals who may need (or want) a greater volume of training.