The Basics of Squatting

 

 

Other strength training exercises

 

Strength Training Exercises

 

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Linear Periodization

The Principle of Progression in Strength Training

Milo of Croton, a wrestling, bull-carrying, 20 pounds of meat-eating, 10 liters of wine-drinking man from Greece, is the definition of progression. Most people know the story of Milo, even if they don’t know his name. Milo carried a bull around on his shoulders. Chuze and LA Fitness were not around in ancient Greece so the Greeks created their own strength training methods. Milo intuited the importance of planned, progressive training. As a boy, he picked up a young calf and carried it around on his shoulders (because, why not?). The next day, he carried the calf again, and again the next day, and the next, and continued for FOUR years. The calf grew into a massive bull; Milo grew as well (#gainz). The daily training allowed Milo to pick up a full-grown bull, a mythical feat of strength. Our point? Progressive training regimens produce benefits that are hard to

Read More »

Optimizing Your Strength Training: The Role of Open Clinics at Smith Performance Center

At Smith Performance Center (SPC), our primary aim is to facilitate a healthy and active lifestyle for all our members. One of the tools we employ to overcome potential barriers to consistent exercise is the utilization of open clinics, which play a crucial role in addressing pain and injuries. An open clinic session lasts for 15 minutes and serves four primary purposes: The genesis of the open clinic concept dates back to January 2018 at Smith Performance Center. Initially conceived as a space for members to report new injuries, discomfort, or movement issues, these sessions soon became integral to our strength training approach. On the first weekend, our physical therapist triaged six people.  Now after five thousand sessions, we recognize their significance in supporting a healthy lifestyle. Why do open clinics matter? Injury prevention, often a cornerstone in healthcare and fitness, presents challenges.  Being active inherently involves a degree of

Read More »

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

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

Read More »
Linear Periodization

The Principle of Progression in Strength Training

Milo of Croton, a wrestling, bull-carrying, 20 pounds of meat-eating, 10 liters of wine-drinking man from Greece, is the definition of progression. Most people know the story of Milo, even if they don’t know his name. Milo carried a bull around on his shoulders. Chuze and LA Fitness were not around in ancient Greece so the Greeks created their own strength training methods. Milo intuited the importance of planned, progressive training. As a boy, he picked up a young calf and carried it around on his shoulders (because, why not?). The next day, he carried the calf again, and again the next day, and the next, and continued for FOUR years. The calf grew into a massive bull; Milo grew as well (#gainz). The daily training allowed Milo to pick up a full-grown bull, a mythical feat of strength. Our point? Progressive training regimens produce benefits that are hard to

Read More »

Optimizing Your Strength Training: The Role of Open Clinics at Smith Performance Center

At Smith Performance Center (SPC), our primary aim is to facilitate a healthy and active lifestyle for all our members. One of the tools we employ to overcome potential barriers to consistent exercise is the utilization of open clinics, which play a crucial role in addressing pain and injuries. An open clinic session lasts for 15 minutes and serves four primary purposes: The genesis of the open clinic concept dates back to January 2018 at Smith Performance Center. Initially conceived as a space for members to report new injuries, discomfort, or movement issues, these sessions soon became integral to our strength training approach. On the first weekend, our physical therapist triaged six people.  Now after five thousand sessions, we recognize their significance in supporting a healthy lifestyle. Why do open clinics matter? Injury prevention, often a cornerstone in healthcare and fitness, presents challenges.  Being active inherently involves a degree of

Read More »

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

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

Read More »