+351 966 816 337
S.M.A.R.T. Protocol
Strength · Metabolic · Awareness · Regulation · Theory
The S.M.A.R.T. Method is a training methodology that integrates the most modern principles of strength training and metabolic conditioning, applied in a small-group format (maximum of 6 participants) that allows for a high level of individualization through load percentages and self-regulation.
Its goal is to promote the best possible physical development — increasing strength and power, improving aerobic and anaerobic conditioning, reducing body fat, and enhancing technical awareness — while maintaining safety and measurable progression.
Foundations of the S.M.A.R.T. Method
Strength (Global Strength) - The foundation of the method: multi-joint compound movements with a focus on progressive overload (squat, bench press, deadlift, pull-up, overhead press).
Prioritizing strength maximizes work capacity, muscle density, and neuromuscular efficiency.
Prioritizing strength maximizes work capacity, muscle density, and neuromuscular efficiency.
Metabolic (Metabolic Conditioning) — Short and intense metabolic blocks (8–12 minutes) at the end of each session, in AMRAP/EMOM/For Time formats, designed to promote both aerobic and anaerobic adaptations while supporting fat loss when combined with proper nutrition and energy balance.
Studies have shown that whole-body high-intensity interval training (WB-HIIT) protocols can significantly reduce body fat when volume and intensity are properly managed.
Studies have shown that whole-body high-intensity interval training (WB-HIIT) protocols can significantly reduce body fat when volume and intensity are properly managed.
Awareness (Technical Awareness) — Continuous education of the athlete regarding movement technique, combined with the use of load percentages and coach feedback.
This awareness enables self-assessment and safe execution of foundational strength movements.
This awareness enables self-assessment and safe execution of foundational strength movements.
Regulation (Self-Regulation) — Application of individualized load percentages based on training phases and the use of autoregulatory tools (RIR, RPE, APRE, velocity monitoring) to adjust volume and intensity according to the athlete’s daily readiness.
Self-regulation enhances individual response and long-term progression in strength programs.
Self-regulation enhances individual response and long-term progression in strength programs.
Theory (Scientific Foundation) — Every training block and programming decision is grounded in up-to-date scientific literature and best practices recognized by leading strength and conditioning organizations and journals.
where:
Stúdio Antonio Miranda Fitness
Urbanização Industrial da Marateca lote 14 loja L, 8600-314 Lagos
Urbanização Industrial da Marateca lote 14 loja L, 8600-314 Lagos
Classes start in November
Classes: Mondays, Wednesdays and Fridays
Time: 6:00 PM
Classes: Mondays, Wednesdays and Fridays
Time: 6:00 PM
Secure your spot now!