In This Newsletter

November Training Focus: Performance Testing & Max Strength Phase

The crisp November air is here and we’re ready to prep for winter season sports! The goal of this phase is to continue building maximal full-body strength, which serves as the foundation for power, athletic performance, durability, and long-term health (1). Ultimately, this will directly translate to improved performance in your activities inside and outside the gym, and there are other benefits too, which are covered in more detail below.

Beginning this week, we will be testing and establishing new training maxes on our major lifts (Squat, Bench Press, and Deadlift). We will also be assessing performance in bodyweight and athletic movements including push-ups, chin-ups, and vertical jump. 

A note on max testing: In the process of working on maximal strength, or max testing, our goal is not to fail lifts. Failed repetitions place unnecessary stress on the body and can increase injury risk. As such, we will always prioritize proper technique, safety, and smart progression (1,2). Our objective is to find your highest successful lift performed with great form, not just moving the heaviest weight possible.

Maximal Strength Importance & Impact on Bone Health

Building strength allows the body to handle greater physical stress and workload throughout daily life and recreational activities. Simply put, stronger individuals are often more resilient and better equipped to recover from physical demands (1,3,5,9).

Stronger muscles can help you:

• Sustain longer runs and endurance activities (1,5)
  • A recent meta-analysis concluded that high load resistance training paired with plyometric training directly improves running economy. Also, concurrent periodization modalities directly improve running economy (5). These are all things that we are built into the program that we execute at SLC S&C!
• Recover more efficiently between workouts and athletic sessions (1,2)
• Handle long days on the mountain skiing or snowboarding (3)
• Improve performance during repetitive bouts of exercise (3,5)
• Reduce the likelihood of injuries (5,9)
  • A recent study concluded proper strength training can reduce or mitigate injuries up to 37% for sport participation (9).

Heavy resistance training also plays a critical role in developing bone density (1,2,3). Bones respond positively to external loading and resistance. As the body adapts to progressive strength training, bone tissue becomes stronger and more resilient. Increased bone density can improve long-term quality of life, reduce the risk of fractures, and support healthy aging (1,2).

The benefits of strength training extend far beyond building muscle. Strength is an investment in athletic performance, injury prevention, and long-term health (1,5,6).

Train hard. Train smart. Get stronger.

A Note From Our Coaches:

Leave the coaching to the coaches, please

At SLC Strength & Conditioning, our coaching staff consists of highly qualified professionals with college degrees, graduate education, CSCS certifications, and years of practical coaching experience. Our members come here specifically to receive professional coaching, guidance, and supervision.

As well intentioned as it may be, providing coaching cues, exercise corrections, or encouragement that goes beyond casual support can create unintended problems. You may not know an individual’s injury history, medical considerations, training experience, movement restrictions, or program goals. A cue that seems helpful to you could increase injury risk or interfere with the coaching plan already being delivered by one of our staff members.

Additionally, many clients come to SLC S&C because they want guidance from our coaching team. Unsolicited coaching from other members can make some people uncomfortable, especially those who are new to training or still developing confidence in the weight room. Our coaches are actively observing, evaluating, and coaching throughout every session, even when it may not appear that they are focused on a particular individual. When multiple people provide conflicting instructions, it can create confusion and force coaches to restart the teaching process. 

For the safety of all members and to maintain the quality of our coaching environment, please leave all movement instruction, technique corrections, programming advice, and coaching cues to the coaching staff.

The best way to support fellow members includes:

• Being friendly and welcoming.
• Encouraging effort and consistency.
• Celebrating hard work and progress.
• Allowing the coaching staff to handle all coaching and technical instruction.

Thank you for helping us maintain a safe, professional, and positive training environment for everyone. And, as always, if you see something that needs to be addressed, please let us know at ad***@*********th.com. 

Parking Updates

First and foremost, to efficiently allow for as much parking as possible in our lot during this construction phase, please park straight and in sync with other cars that are already in place – try to park next to other already parked vehicles to help ensure we don’t have larger than necessary gaps. Fill the perimeter avoiding the driveway opening(s) for fellow members to exit. This will help allow for as much parking as possible in our lot.

During busier class times, and as we’re dealing with various construction needs, there are two overflow parking options if/when needed:

• Walgreens @ 3291 S Highland Dr: Located just east of our building, the Walgreens parking lot is a close overflow option (same as before). For your safety, please park and use the crosswalk at the intersection of 3300 S & Highland Dr.
• Millcreek’s Parking Garage: Access to Millcreek’s parking garage is located off Chambers Ave, on the north end of Millcreek City Hall. After parking in the garage, you can walk along Chambers Ave and along the fenced area leading into our back lot (see image below). For your safety, please walk along the west side of the fenced driveway and do not walk down the middle. 

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Class check in using the onsite Kiosk (new!) or the Zen Planner Member app is live!

As you arrive for class, you’re now able to check yourself in using the Kiosk at the Coach’s desk or by clicking the Check In button next to your reserved time slot in the app.