We strive to provide you with scientifically backed research to educate and empower you to meet your training goals.
September: Returning to Full Range of Motion
Returning to full ROM in all main exercises encourages our bodies to elicit adaptations from the stretch-shortening cycle. Reintroducing GPP into the programming, with regressed movements, will build a foundation for future blocks. Read more >>
August: Limiting Range of Motion Through Pin Placements
Throughout Block IX, we will be limiting ROM (range of motion) with strategic pin placements while continuing our PAP (post-activation potentiation) through full range accessory movements.
To decrease ROM during squats, safety pins should be set to where the start position is a half-squat. For bench presses, the safety pins should be set approximately 3-5 inches above the chest. Starting the movement with a concentric action (raising the bar) while being able to reset and not endure the isometric action of each repetition allows individuals to continue truly training RFD (Rate of Force Development or Power) within their squat and bench press. This also means you are not utilizing the stored energy of the eccentric action (lowering of the bar). Read more >>
July: Muscular Hypertrophy Through Isometrics
Throughout Block VII, a three-week block running from June 13-July 1, our primary objective was muscular hypertrophy through an increase in time under tension via longer eccentric tempos (i.e. 5 second negative) or higher number of sets and reps (i.e. 4×6, 3×10, 3×12, etc.).
In Block VIII, a second three-week block running from July 4-22, we will continue with this thought process…Read more >>
June: Max Testing Week & Deload Week
You may have heard us in class talking about what percentage of weight you should be lifting. If you’ve never paid attention to this before, now is the time! Knowing what your one-rep max (1RM) helps you become more refined and accurate in your training program. Read more >>
May: Post-Activation Potentiation and Test Week
Throughout the current block, we’ve worked with what I call the seesaw method, varying high and low intensity sets and differing volume, to help prepare the body for our next block (Block VI) containing higher intensity (>85%) exercises followed by a biomechanically similar plyometric movement to have a post-activation potentiation (PAP) effect. In short, PAP is the heightened recruitment of muscle fibers and muscle force production which has a short-term increase in the performance of the following movement (i.e. the counter-movement jump we perform right after our front squat). The combination of the movements leads to an increase in the rate in which we can produce force or power. Read more >>
April: Deload Week and The Seesaw Method
As our current training phase ends, it’s time to deload (April 4-8). Throughout the deload week, volume and intensity will decrease allowing the body to recover and adapt to the previous block while preparing for the next block of training. It is crucial during deload week to take a step back and ensure other training variables outside of the weight room are being prioritized, including quality sleep throughout the night, hydration, and diet. Read more >>
Current Training Phase (October 20th)
Throughout our current block, we’ve seen a dramatic decrease in time under tension and overall volume of accessory movements. This allows us to hit higher weights and further increase maximal muscular strength, rate of force production, and work capacity. Read more >>
12-Week Training Phase (September – December 2021)
The current phase will allow you to progress to submaximal singles in our main exercises while incorporating higher volume sets and longer periods of time under tension (TUT) for the accessory movements. Read more >>
12-Week Training Phase (Current)
Educating our community about the why behind our programming is important to us. Below is a high-level overview of our current (March 2021) 12-week phase of training outlining the focus and corresponding benefits. Read more >>
In-Depth Article Review (2)
ELECTROMYOGRAPHY COMPARISION OF SEX DIFFERENCES DURING THE BACK SQUAT – Which muscles are activating/signaling more throughout the movement of the back squat? Read more »
In-Depth Article Review (1)
AUTO-REGULATED EXERCISE SELECTION TRAINING REGIMEN PRODUCES SMALL INCREASES IN LEAN BODY MASS AND MAXIMAL STRENGTH – Individuals selecting exercises that are similar to the prescribed exercises and seeing increases in overall strength and body composition. Read more »
Are You Getting the Most Out of Your Warm-Up?
You know those days where time seems to be moving at hyperspeed and you end up hauling ass at 50mph down the road, just so you can make it to class 10 minutes late? What about those days where you just don’t feel like doing the warm-up so you just skip it completely or give less effort than you normally would? Read more »
The Ins and Outs of Strength and Conditioning
We often get asked how we’re different from other services or, more specifically, what strength and conditioning is. In an attempt to answer this, below is a high-level overview of what strength and conditioning is, how we implement core concepts, and why we do it the way we do. Read more »
Beat The Holiday Hangover
As you know, January can come with a lot of high expectations and unrealistic goals for your body, but we are here to give you some tips to help with the holiday hangover and take a healthier approach to the New Year. Read more »