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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

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Good Morning! Can you guess who this tiny little nugget is? #thestrengthhouse #trainwithapurpose #tbt

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Great work tonight with @fcstarsmetrowest at City View High School. Coach Newell had the crew working on sprint mechanics, movement skills, strength, team affordance, and small sided games.
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Are you interested in your athletes training with TSH? Send us a message and let’s see how we can help!
#thestrengthhouse #trainwithapurpose

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The decline bench press is more than just the 3rd exercise in the typical Monday Bench Bro rotation. It actually can aid in strength, longevity, and technical skill acquisition. Check out this video to find out more!
#thestrengthhouse #trainwithapurpose

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This year I am thankful for Pepto and Charmin Ultra Strong 🧻 💩See you tomorrow, Swole Soldiers! #thestrengthhouse #trainwithapurpose

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The tradition continues. Another Thanksgiving Morning Lift, Strength House style! We are so very thankful for each and everyone that makes this place so amazing. We hope everyone enjoyed their time today, and had a chance to reflect on all they are grateful for. Happy Thanksgiving!
#thestrengthhouse #trainwithapurpose

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The 1-arm KB Front Squat is a great movement, with a variety of applications. Here’s how to do it most effectively!
#thestrengthouse #trainwithapurpose

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Holiday Week Hours and Thanksgiving Morning Lift Information!

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Lift or no lift, there is no try. See you tomorrow, Swole Soldiers! #thestrengthhouse #trainwithapurpose

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Here’s a slight tweak on a staple exercise: 1-arm DB Bench Press w/ Punch and Rotation.
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With some of our higher level guys and girls we look to add add a bit more specificity / complexity to their assistance movements. Generally an exercise like a DB bench press will be utilized in the hypertrophy range of 6-10 repetitions. These are placed in a 3-4 movement giant set at the end of their “Coordinative Focused” training day.
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Therefore, adding a bit more of a control demand, and task or intent to the movement helps to remove monotony and explore slight variations of movement. This can assist in creating more options for the athlete. Overall it meets the intent of training for that day more specifically as well.
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1. We like to utilize a softer gymnastics mat rather than a bench as it has just enough play to allow for rotation of the thorax on the box. Furthermore the surface adds its own unique stability demand in that the athlete must deal with some added movement from the softer foam. Too soft and it would become detrimental to the force production - but gymnastics boxes like this one are perfect.

2. The punch serves to check two main boxes. First it allows for more intentional movement. Exercise without clear intent provide little to no stimulus for the system to learn when it comes to motor skill acquisition. The punch gives the athletes something to shoot for - “punch the DB as high as possible” or more powerfully a coach can provide a target to hit with their hand or an object. Two, it promotes proper efficiency at the shoulder allowing for protraction and retraction of the scapula throughout the press and punch. Again, the softer gym box really helps here as it has enough give to allow scapular movement. Lastly it cues a good range of motion at the humerus similar to a floor press.

3. The rotational aspect alongside the bridge position help to make the movement more specific for rotational athletes, as well as add a positional strength flare to the drill. Anytime we can get more done in less time in the weight room the better.
#thestrengthhouse #trainwithapurpose

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Hours

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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