Phantom Strength Routine is a very functional yet effective format of strength training that focusses on the foundational lifts, which have proven to increase the muscle endurance and strength of an athlete by stimulating the bigger and smaller muscle groups. It also helps the athlete build muscle and get stronger. Experts weigh in.
The Concept
Phantom strength works by mixing high-intensity resistance training with functional movements like lunges and squats. In other words, it is a fast-paced, and full-body workout that blends exercises for the entire body to give you a holistic fitness experience. Designed by Bengaluru based strength coach Kristian Ebenezer, the ‘Phantom workout’ is a high intensity form of workout created to achieve specific fitness goals. Being a fast paced, total body workout, it helps to improve fitness levels and cardiac health. “Very little resting time is provided. As a result, it builds strength and muscle endurance. It activates the central nervous system to promote fascial fitness and tests one’s ability to cross over mental barriers when challenged physically. It is primarily aimed at high level athletes, who are already in great shape and are looking to enter a peak level of fitness. Beginners and amateur fitness enthusiasts should avoid it to prevent mishaps. The Phantom workout involves quick movements and varying intervals of rest. The workout sequences are designed in a way to burn fat quickly and build resistance. These workouts should be carried out strictly with the help of a professional trainer,” says Dr J. Mohan Kumar, Senior Consultant-Orthopedic, Kauvery Hospitals, Electronic city, Bengaluru.
Compound Movements
Phantom Strength focus on compound movements like your bench, deadlifts, squats and overhead presses, Kettle bell swings that are done with a set time duration and not two based. “This allows the individual to mentally push through the allotted time trying to get in more reps rather than setting his mind to only do an allotted number of reps per set. Phantom Strength is all about unleashing your mental strength to overcome pressure situation and constantly increasing your mental capacity by pushing boundaries,” says Kristian Ebenezer Director of Sports / Body Transformation Specialist, The OutFit Sports Performance.
Making the Difference
What makes the Phantom Strength Routine different from other workouts are three simple facts. The first one is Integrated Movements, which means that the Phantom Strength Routine uses continuous movements that work for multiple muscle groups at the same time to achieve improved general functional strength. These exercises use little rest between sets. The second is its unconventional Equipment, such as resistance bands, kettlebells, and heavy vests, all of which help make your workout more enjoyable and intense. Lastly, Phantom exercises are dynamic as they use movement to improve agility and coordination, which is different from traditional strength training. This also has no similar or repeated exercises, which keeps the person engaged as well. “These dynamic exercises also use equipment like resistance bands and heavy vests that help build agility. From the moment you start this workout, you will know its impact on your mind and body because for it, you need to be focused and push past your mental barriers. It stresses on core stability and total athleticism, making it as effective as it is hard,” says Abhishek Bhadauria, Head Coach at MultiFit.
Phantom Plus
This format mainly focuses on strength building. however, this training format activates the central nervous system and cardio vascular system, helping the body to adapt to the lifts and push its limits. It is also time efficient with this format, as one workout session can last anywhere between 30 to 40 minutes. Jackson Arokiaraj, Personal Trainer and Health Coach, Muscle Monk Fitness, says, “The Foundational lifts are the moves that has helped generations of athletes build muscle mass and maintain a stronger and healthier physique. They are Barbell Squat, Overhead presses, Deadlifts, Pull ups and Dips. These moves target all the major functional muscles of the body, allowing a short yet intensive workout. This format of training is generally recommended for anyone who plans of building overall strength and muscle mass. Strength training has proven to support women with improved bone health and conditions of hormonal imbalances.” This format of training is recommended for athletes of all levels of fitness with varied intensity. However, people with conditions such as cardio vascular diseases, post operative conditions and elderly individuals require the supervision of a fitness coach and approval from the doctor to carefully perform exercises. Ready to get phantom fit?