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330 Tacoma St, Unit 4, Worcester, MA 01605

508-459-2627

thestrengthhousegym@gmail.com

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thestrengthhouse

STRONGER ATHLETES. STRONGER PEOPLE.
Come As You Are. #trainwithapurpose
👇🏽 Book Your Free Evaluation👇🏽

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“Abilities gradually deteriorate in the absence of deliberate efforts to improve. This is a fundamental truth about any sort of practice: If you never push yourself beyond your comfort zone, you will never improve.” - Anders Ericsson

#thestrengthhouse #trainwithapurpose

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Here’s a nice little chest pass variation. Falling Split Squat To Chest Pass. It plays on the time constraint we discussed last week and it throws the athlete into “have to react” scenario but with a few suggested strategies for problem solving i.e. the shin angle, center of mass, and forward intent. What else is cool? We’ve found it really great to see athletes organically find a terrific deceleration strategy too - for an example see above 👏

How could you apply it?

Thanks @colbydalestein for the assist!

#thestrengthhouse #trainwithapurpose

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Congrats to @danbreton8 on smashing his first meet! Dan destroyed his goal of totaling over 1,000lbs. Very proud of you 🙌.
#thestrengthhouse #trainwithapurpose

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“Whenever you want to achieve something, keep your eyes open, concentrate and make sure you know exactly what it is you want. No one can hit their target with their eyes closed.”
Paulo Coelho
#thestrengthhouse #trainwithapurpose

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@nadiamoumine off season training is going well! 340 for a smooth triple and we are just getting heavy again - nice work!
#thestrengthhouse #trainwithapurpose

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Listen here, Bucko... see you tomorrow, Swole Soldiers! #thestrengthhouse #trainwithapurpose

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Show up. Compete. Conquer Everything.
#thestrengthhouse #trainwithapurpose

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Here's a phenomenal way to perform lat pull downs. We actually have come to prefer it over normal lat pull downs, which will be discussed shortly. Another big reason to love it is that you can set it up with an adjustable bench and a single cable column. If your gym is like ours, we don't have the room for big pieces of equipment that only have a singular use like a traditional lat pull.

If you try and set up a lat pull down with a cable column you will also run into the issue of the weight pulling you off the ground. With the angled chest supported pull down you can go as heavy as needed without this issue.

Furthermore, as stated above, this set up actually attacks the lats much more efficiently as well. How come? - The chest supported angle and set up allow you to keep the torso more neutral. You will not get optimal lat activation in excessive spinal extension. Instead you will over power the movement with the upper back musculature. It also holds you more accountable to isolating the lats and not using momentum to pull more weight. - The angle of the bench also promotes a better pulling strategy. Generally, we have been cued to pull the scaps back and down and drive the elbows down to our side. Instead, we want the action of the humerus to be more of a straight pull down (think straight arm pull down, elbows to the front of the hip). This will get the lat more involved and the rest of the back less involved to some degree.

We like to add in the angles90 grips on to a traditional bar to allow more degrees of freedom, which means more individualization and thus better contractions for each person.

Special thanks to @liftrunbang and @n1.education for the information they have made available which inspired us to find this set up and apply it in our own setting.

#trainwithapurpose #thestrengthhouse

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When our purpose is greater than the pain we will succeed. #thestrengthhouse #trainwithapurpose

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As we have spoken about before. One of our goals with med ball work is to add variability to the overall task. The driving reason for this is to keep the task motivating both mentally for the athlete, as well as physically to promote adaptability to the coordinative skill.

One great way to constrain the task, in this case med ball work, is to play with time. Time constraints are amongst our favorite for allowing more self organization within a drill that an athlete already has general context for.

Time constraints do not necessarily need to be viewed literally as a change in rest, drill length, etc. By manipulating the task to include an aggressive starting or "Pre-movement" we can catapult the athlete into the task with only a moment to organize themselves in order to have a successful outcome.

Here are two examples we like to use. Both work for a variety of drills. The instruction given to the athlete should be minimal. Focus on the OUTCOME - hard fire of the ball into the wall using a pre determined general solution (i.e. shotput, scoop, chest heave, etc.). Model the exercise, and simply relay the INTENT - fast and forceful, once we move we go.

We've said it before and we'll say it again. Let the drill do the coaching, and use the time constraint to allow for exploration and organization. Give these a try and let us know what you think!

#tshsportsperformance #thestrengthhouse #trainwithapurpose

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Monday - Thursday: 7-10 am, 2-8 pm (Closed 7-10 am on Wednesday)
Friday: 7-10 am, 2-7 pm
Saturday: 10 am - 1 pm
Sunday: Closed

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