exercises Archives - Smith Performance Center

How to use On Demand Supplement Workouts within your normal exercise routine

Craig Smith March 18, 2024

At SPC, we’re excited to announce that our supplemental workouts will be available on our On Demand platform. However, we understand that there may be a learning curve associated with incorporating these workouts into your routine. That’s why we want to ensure you have the resources to make the most of this valuable tool for future reference. If you’re unsure about what the supplemental programs entail, we encourage you to check out our blog post, ‘ The 4 Types of SPC Supplemental Workouts.‘ We will go into each aspect of the workout, why, and when to add the supplemental workouts. Understanding the Structure: Components of a Workout A single workout, at the most simple level, should include a prep component and a workout component. But this misses other aspects that often occur at SPC. Let’s define these components first: Prep: Getting your body ready for exercise. Skill Development: Learning or

The 4 Types of SPC Supplemental Workouts

Craig Smith March 11, 2024

The foundation of our programming is the strength workout. Building upon this foundation using a progressive overload approach is essential for long-term strength and fitness gains. Incorporating supplemental workouts can provide variety, target specific muscle groups and movement patterns, develop new skills, and enhance overall fitness and performance. Supplemental workouts can serve various purposes, such as addressing weaknesses, improving mobility, treating recurrent injuries, reducing risk for falls or simply adding diversity to training. They include exercises like mobility drills, corrective exercises, accessory movements, and conditioning work. By integrating supplemental workouts into your programming, you create a more well-rounded and balanced training regimen. This approach not only helps to prevent boredom and plateaus but also allows for continuous improvement and adaptation over time. We want to review the types of supplemental workouts in this article. The 4 types of supplemental workouts We have 4 types of supplemental workouts: We will explain

What is the difference between Phase 3: Activity Progression and Phase 4: Exercise, Maintenance, and Monitoring?

Craig Smith February 26, 2024

Welcome to the transition zone—phase 3 to phase 4—at Smith Performance Center. This shift marks an important move from rehabilitation to performance. We’re committed to ensuring that our community doesn’t get stuck in a permanent rehab mindset. The switch from rehab mode to peak performance mode can pose challenges, demanding careful consideration and expert guidance. Phase 3 is all about building up tissue capacity, gradually ramping up activity levels, and prioritizing overall well-being. It involves strengthening muscles, alleviating muscle inhibition, closely monitoring responses to increased activity, and addressing any lingering issues stemming from previous inactivity. Essentially, it’s about improving tissue capacity while laying down a solid foundation for what comes next. In contrast, phase 4 signifies a fresh chapter, with a focus on establishing a consistent exercise routine and raising the bar for performance standards. Our goal here isn’t just to ‘move’ but to instill a long-term commitment to fitness

11 Reasons Personal Training With Our Strength Coaches Is The Right Choice For You

Craig Smith December 11, 2023

Maintaining an active lifestyle is complicated in modern society. Overall activity is declining with technological advances; we now opt for vehicles instead of walking, and jobs often entail prolonged sitting. Balancing work commitments often makes planned exercise challenging. Beyond these barriers, uncertainties about suitable exercises, a distaste for workouts, or recurring injuries like back problems or arthritic joints hinder consistent physical activity. The consequences become apparent over time. You wake up one morning feeling older; simple movements like squatting or getting up from the ground seem arduous. Attempts at workout routines result in significant soreness, leading to extended breaks. Returning to these routines becomes daunting, with barriers preventing a fresh start. But having someone to assist you with exercise isn’t silly; it’s crucial. Exercise ranks as the number one habit for improving your lifespan and overall health. However, consistency is key. Without regularity, the benefits diminish. To help overcome these

Optimizing Your Strength Training: Understanding the Importance of Deload Weeks At Smith Performance Center

Craig Smith November 17, 2023

In the realm of physical fitness, the drive to push our limits often overshadows the significance of rest and recovery. Enter the concept of “Deloading” — a strategic and essential practice that can be a game-changer in your strength training regimen. As we engage in rigorous workouts and demanding physical activities, our bodies undergo stress, breaking down muscles and tissues. Yet, it’s during periods of rest that our bodies repair, adapt, and ultimately grow stronger in response to these stresses. The Deload week, a planned phase of reduced training volume, intensity, or frequency, serves as a pivotal component of a well-structured training program. Its purpose is simple yet profound: to allow the body the necessary time and space to recover, prevent overtraining, and boost overall performance. Understanding when, why, and how to implement a Deload week can significantly impact your training outcomes, ensuring sustained progress, and minimizing the risk of

7 Key Reasons Why the Home Plan Is Vital for Success in Physical Therapy

Craig Smith November 17, 2023

The significance of the home plan often gets overshadowed by in-session treatment. At Smith Performance Center, our physical therapy sessions are one hour per week with your therapist. You are responsible for the other 167 hours. Due to this, the home plan is a vital component of your physical therapy journey, capable of either propelling your progress or impeding it. It’s not uncommon for our team to encounter new clients who’ve stuck to the same ineffective home plan for years, making errors like stretching an irritated nerve, overloading painful joints, or handling an extensive plan that goes largely undone. These missteps tend to patients undervaluing the home plan. However, the home plan stands as a linchpin for your success. We want to explain the 7 key reasons why the home plan is vital for success in physical therapy. Ensuring We Target the Right Problem There are instances where immediate relief

The 4 Primary Goals In Strength Training When Struggling With An Injury or Pain

Craig Smith November 7, 2023

Goal setting is one of the most important, yet tricky aspects of training. Our team believes that goals are secondary to developing habits and systems that you can do day in and day out. We call this an exercise habit and it is a critical aspect of becoming an exerciser. However, goals can help to shape your training, increase motivation, and improve decision-making during the course of workouts. When you are returning from an injury or dealing with a particularly irritating pain, we believe your goal is very specific. You need to exercise without your body feeling terrible. While this sounds obvious, one of the most common training mistakes our coaches see clients make is too much focus on performance while ignoring a recurring injury or pain. If you have pain during your running, biking, lifting, etc., you will not achieve performance goals. We strongly believe there are 4 goals

The 4 Unique Training Variables Used By Our Team To Improve Workout Success

Craig Smith October 12, 2023

Creating a single, hard workout is easy. Creating a series of workouts that improve your overall fitness is not. Creating a true program that builds your skill set, builds your confidence, and adjusts for soreness or an emerging injury is extremely difficult. In the same vein, it is not hard to develop a physical therapy exercise list that targets a single problem, like glute inhibition. It is much harder to progress post-injury using strength training when we need to push the edge of the tissue capacity. Programming a workout needs to consider numerous, modifiable variables. Remember a modifiable variable is anything you can change in the workout to optimize the training session and the overall programming scheme. At a minimum, you need to consider intensity, sets and reps, rest intervals, frequency of workouts, and supersets. The minimum however does not optimize your workout and sometimes these are not the most

The 6 Functional Exercises Tested During a Movement Assessment

Craig Smith May 2, 2023

A mistake in exercise programming that our team encounters is a heavy emphasis on variety in exercise, instead of movement pattern mastery. Our team does not focus on an endless array of exercises. The focus is on building depth in foundational movement patterns. These patterns make up every movement you perform when lifting. If these foundational movements are missing, advanced exercises will be wasted on poor form. You need to own the basic movements first. During the movement assessment, the 6 foundational movement patterns are assessed with 6 functional exercises from each movement pattern category. The movement assessment is where our strength coaches determine what may cause issues in your program: accountability, rehab standard, location/time, coaching need, and comfort level. The 6 functional exercises help our coaches determine your coaching need, if you have a tissue capacity issue (rehab standard), your comfort level with free weights, and what is the

The 8 Reasons All HHP Clients Go Through a Movement Assessment

Craig Smith April 12, 2023

The Smith Performance Center team wants to be the best in the world at helping clients who want to maintain an active lifestyle. If you search the internet, this seems like a simple problem to solve. Just do this exercise or make sure to have protein after a workout. Problem solved. This has not been our experience. There is an entire area of research devoted to what behaviors keep people moving and what makes them stop. Keeping people active is not simple and there are numerous reasons why a person will stop. The purpose of the movement assessment is to figure out issues that will stop you from moving. There are clues in your history, how you move, how you hurt, and how you think that will help guide us. Here are the 8 reasons we do the movement assessment: Figure out what may lead to failure Determine the right

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SPC Archives

Tag: exercises

How to use On Demand Supplement Workouts within your normal exercise routine

The 4 Types of SPC Supplemental Workouts

What is the difference between Phase 3: Activity Progression and Phase 4: Exercise, Maintenance, and Monitoring?

11 Reasons Personal Training With Our Strength Coaches Is The Right Choice For You

Optimizing Your Strength Training: Understanding the Importance of Deload Weeks At Smith Performance Center

7 Key Reasons Why the Home Plan Is Vital for Success in Physical Therapy

The 4 Primary Goals In Strength Training When Struggling With An Injury or Pain

The 4 Unique Training Variables Used By Our Team To Improve Workout Success

The 6 Functional Exercises Tested During a Movement Assessment

The 8 Reasons All HHP Clients Go Through a Movement Assessment

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Updates from Smith Performance Center

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