In This Newsletter

Summer Schedule

Staff Update

Current Training Phase

Summer Schedule

Holiday Hours

• July 4th: Closing after 3:30 pm Low Impact class
• July 24th: Open normal hours

Summer Coached Open Hours

During their summer break, some of our youth teams will be training upstairs during coached open hours. To ensure members also have access to equipment, during these hours, our coaches will communicate which racks and areas are open, or we will have a coach available to supervise training downstairs.  

Access to the lower level is only permitted with a coach’s permission and supervision.

Team Training Schedule

Welcome (Back) Tyler!

We’d like to welcome Tyler back to the SLC S&C crew. Aside from coaching with us from 2018-2021, Tyler has experience coaching collegiate teams at Emporia University, University of Wyoming, and Bradley University. Tyler also has experience in higher education settings at Southern Utah University and Benedictine College. We’re thrilled to have him contributing to our team, and we know he’s looking forward to building relationships with our community.

Current Training Phase

Summer is here and you know our coaches have been preparing to improve your performance in the weight room as well as in the outdoor environment. This means we will be giving ourselves a chance to level up in running, hiking, cycling, swimming, golfing, or whatever activities you enjoy during the summer months. 

Goals For Phase I

• Body Composition
• Power Output
• True Strength
• Unilateral Strength
• Enhanced Movement Patterns (running, jumping, change of direction, and deceleration)
• Core/Torso Strength
• Injury Mitigation

As Deion Sanders once said, “If you look good, you feel good – If you feel good, you play good.” Everything listed above will give us a chance to accomplish all that and more. 

Work Capacity

The first 3 weeks of this program will focus on building work capacity. With this training quality, we are looking to establish your ability to accomplish more work (force, strength, endurance, speed, etc.) within a prescribed timeframe, and still be able to recover faster than those around you. For example, when we look at running or cycling, our goal is to grow our ability to hold our top end speed for a longer period. When we look at other training modalities, we might seek out other goals that are still under the umbrella that supports our ability to do more, longer. This phase is limited to a shorter duration of time (3 weeks) due to strength and power output being impacted if this phase is done for more than 4 weeks plus (1, page 13-15).   

When looking at this graph for two-factor training theory, we must also consider one-factor training. Here is the difference between the two:

• One-Factor Training Theory: One-factor theory references our ability to load/train and then fully recover before our next session. We repeat this process over and over, consistently, and never get to a point of overreaching or chronic, induced fatigue for adaptive purposes. 
• Two-Factor Training Theory: With two-factor training theory, we are looking to train at a high level in a shorter period of time (Monday, Tuesday, and Thursday) for a monitored mesocycle (2-3 Weeks). Within that shorter period, we are looking to decrease our ability to fully recover between training periods. For this theory to be applied well, our coaching staff will monitor workload and fatigue closely for all individuals involved.

When we ask everyone, collectively, to push deeper into this hole for a few weeks, we want for you to gain a greater adaptation to your training now and later down the road. Knowing this isn’t fully sustainable long-term, training-wise, now is the time to maximize your growth! 

Build Off Increased Strength From Last Cycle

Strength is key to movement performance. Simply put, having low strength levels translates to low performance (1,2,9). We want to build upon the 16-week strength block we just finished, leading to increased power and work capacity.  

What To Expect From Lifts

Monday & Tuesday

Initially, having higher forms of resistance with your multi-joint movements will be combined with a limited range of motion. Using box squats and pin press allows us to keep strength levels up, with a heavier load, while relieving pressure on joints like knees and shoulders. This strategy mitigates potential injury or plateaus from overused areas (joints, etc.). 

To enhance muscular strength and power, as well as increasing ligament strength, we’ll use elements of Triphasic Periodization such as eccentrics (slowly lowering) and isometrics (holding steady in one position). Triphasic methods have been shown to increase strength, power, and speed in a span of 8-12 weeks (10). Additionally, it has been heavily studied with results showing Triphasic methods help increase performance outside of the weight room. For example, studies have shown that, with this style of training, we can see increased speed over time with running 20-40 yard sprints or 100 meters, as well as increased vertical jump metrics (10). If you are a runner or cyclist, this phase has direct application outside of the weight room. 

Thursday

To increase muscle fiber activation, we will use accommodating resistance with bands and chains. This improves strength and power as well as increasing caloric burn during training sessions (8). We will also use safety bars which are meant to mimic a front squat by engaging torso/trunk strength.