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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

Tag your coach who looks at you like this 😍
#th

Tag your coach who looks at you like this 😍
#thestrengthhouse #trainwithapurpose

Hand and forearm strength is an important part of

Hand and forearm strength is an important part of development for athletes - especially those who are gripping balls, sticks, bats, etc.

The removal of these training modalities in recent years is ridiculous. It stems from applying a zero sum concept to strengthening these areas. In some advanced cases adding more strength to the elbow flexors / extenders, wrist flexors, extensors / supinators / pronators is balanced back to zero by a loss of dexterity in the elbow and wrist.

However if the approach to hand and forearm strength is balanced in movements and types of strength it’s a positive gain.

Have athletes grip different objects, use holds, rotations, curls, extensions, rotations.

#thestrengthhouse #trainwithapurpose

Some strong work from a few of our college athlete

Some strong work from a few of our college athletes on peak week of their last phase before returning to school.

Stonehill Baseball’s @eddybeauregard_ taking 535 for 5.

Bucknell Soccer’s @alanacarlucci with some weighted 1-leg squats.

Great work! #thestrengthhouse #trainwithapurpose

[Slight Decline KB Triceps Extensions]
Here's a su

[Slight Decline KB Triceps Extensions]
Here's a subtle twist on normal triceps extensions that can make this a more effective and comfortable (relatively speaking) exercise for many people.

Using kettlebells instead of dumbbells does two things:
1. It forces you to use a pronated grip, which we find anecdotally feels better on the elbows for many lifters compared to a neutral grip.
2. It places the load slightly behind your wrist and elbow, keeping more tension on the triceps at lockout and making for a stronger contraction. With dumbbells, the weight sits directly over the wrist and elbow at lockout, making you kind of "lose" the tension at the top of each rep.

The decline bench lets you go into more shoulder flexion (i.e., get your arms further overhead) on each rep, which hits the long head of the triceps, the part of the muscle on the back of the arm. This part of the triceps is often less developed as many traditional triceps movements are done with the arms held tightly to the sides. By getting the arms overhead, you'll get more complete triceps development for more muscle growth and stronger carryover to the bench press.
#thestrengthhouse #trainwithapurpose

There’s staying true to ones values, and then th

There’s staying true to ones values, and then there’s pretending that you have an innate inability to change.

“That’s just how I am.”

BS. Acceptance of the present and conscious decision making in line with who you WANT to be. That’s a definitive first step to making change.

Looking to change your training or exercise program? Let us know. To everyone on the journey now, keep going.

#thestrengthhouse #trainwithapurpose

Congrats to Swole Soldier @jacobhalfrey for hittin

Congrats to Swole Soldier @jacobhalfrey for hitting this 2.5-times bodyweight trap bar deadlift yesterday with ease. He now gets to graduate to straight bar deadlifts now that he's demonstrated he has the strength and technique to succeed with them.

We have technique and strength standards for both squats and deadlifts with our adult lifters:

Squat
DB Goblet Squat > SSB Squat > Back Squat
- DB Goblet Squat: 3x10 at 100 lbs (men) or 65 lbs (women) to move to SSB squats
- SSB Squat 2 times bodyweight (men) or 1.5 times bodyweight (women) to move to back squats

Deadlift
KB Sumo Deadlift > Trap Bar Deadlift > Conventional or Sumo Deadlift
- KB Sumo Deadlift: 3x10 @ Double 28kg (123 lbs) to move to Trap Bar
- Trap Bar Deadlift 2.5 times bodyweight (men) or 2 times bodyweight (women) to move to straight bar deadlifts

Why have these standards? First and foremost, to make sure our lifters can safely execute the basics before moving to more complicated movements. Second, to teach our lifters about the process: setting goals, working toward them incrementally, and reaping the rewards of their efforts.
#thestrengthhouse #trainwithapurpose

While we believe “core” exercises should be pr

While we believe “core” exercises should be progressed to more dynamic movements there is still a time and place for slower speed control of positions.

It’s important to understand that these movements are “academic” in nature - they stress a certain learning moment and once that awareness is built we want to add speed and more coordination to the strategy.

We do not believe there is much transfer from slower control drills to the field - but there can be indirect transfer to more dynamic movements that then bridge the gap to the sporting movements.

We will still litter more traditional movements like these bear position drags throughout a training block as small reminders of what good torso control feels like. Furthermore these can still be used to form a foundation for more novice athletes.

#thestrengthhouse #trainwithapurpose

"It's Been Great for My Mental Health and Self-Est

"It's Been Great for My Mental Health and Self-Esteem"

Marilyn came to The Strength House looking for a place where she could focus on getting stronger at her own pace. Disappointed with other gyms and their unsustainable weight loss challenges, sales gimmicks and shady nutrition products, Marilyn found her home here.

"Immediately when I came to The Strength House I felt at home. It's been a place where I could get out of my comfort zone but in a way that's still supportive and safe. People don't ask me about my goal weight here unless they mean the weight on the bar."

Marliyn's consistent effort and positive attitude have helped her do things she never thought she could, like doing her first push-ups from the floor and flipping a BIG tractor tire.

"That was one of those moments where I was like, 'Oh wow, I can do this.' ... It's been really great for my mental health, for my self-esteem, and I just feel like the sky's the limit."

Thanks for being a part of our family and being such a positive person, Marilyn! Keep up the great work. #thestrengthhouse #trainwithapurpose

This is a final stage positional integrity drill w

This is a final stage positional integrity drill we use.

Forward step to chop and lift adds demands to the lower half both from a deceleration and rotational stability standpoint.

The chop helps coordinate getting into the front side and the lift requires overcoming the added inertia from the water to return the top without losing position.

This one checks a lot of boxes and bridges the gap well between the weight room and COD / Med Ball Work / Swinging and Throwing.

#thestrengthhouse #trainwithapurpose

[Strength Standards: Pull-Ups]
Next up in our Stre

[Strength Standards: Pull-Ups]
Next up in our Strength Standards series is the pull-up. A tremendous display of relative strength, the pull-up is a solid indicator of upper body and core strength, as well as shoulder health. When we say "pull-up", we're referring to any grip variation as long as your arms are overhead and you're pulling yourself up to the bar. Here's how we get started:

1. Inverted Rows
Our beginners start with inverted rows because they can be scaled to meet any strength level. We use both barbell and suspension trainer inverted rows, and start with a more upright position. As the lifter gets stronger, we use a steeper angle and can even add load via a weight vest or band resistance. We test inverted rows to move our lifters from Level 1 to Level 2 programming (men must be able to do 40 consecutive reps and women 20 consecutive reps with the torso angled at 45 degrees).

2. Band-Assisted Pull-Ups
Once lifters are proficient with inverted rows, we move to band-assisted pull-ups. The band tension can be adjusted based on how much help the lifter needs to complete full range-of-motion reps. As lifters get stronger, we reduce the band assistance until eventually they no longer need the band.

3. Unassisted Pull-Ups
It's a big deal when lifters can do their first unassisted pull-up. We'll often continue to use assisted and unassisted pull-ups in tandem until the lifter can perform at least 5 unassisted reps per set. We require both men and women to be able to do one unassisted pull-up to move from Level 2 to Level 3 programming.

[Builders]
We use 3 main categories of exercises to build the necessary strength to do pull-ups:

1. Rows of all kinds: any sort of direct upper back work will help build pull-up strength. Barbells, dumbbells, cables, etc... it's hard to do too many rows.

2. Lat Pulldowns: if you have access to a cable machine, lat pulldowns can mimic the angle of a pull-up at a much lighter weight.

3. Rack Chin-Ups: these are a great option for lifters who haven't quite crossed the threshold from assisted to unassisted pull-ups yet. They're more of a vertical pull than inverted rows and still require plenty of full-body coordination.

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Hours

***TEMPORARY COVID-19 HOURS***
Monday, Tuesday, Thursday, Friday
By appointment only
2:00 - 8:00 PM
Saturday and Sunday: Closed
Please see our schedule for specific group times

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