What is Strength Training?
Strength training is physical exercise which uses resistance against muscular contraction. This resistance comes in many forms, including body weight, free weight, bands, or machines (not used in our program). The resistance the body encounters during strength training, forces it to adapt. The body believes it needs to adapt in order to survive. As a result, we gain the positive benefits of strength training. These benefits include increases in strength, power, speed and size.
Why does the program matter?
Having a program in place is essential to strength training. Strength training is essentially stress placed on the body, which forces the body to adapt. Initially, any form of strength training will result in benefits, but as the body adapts to the imposed stress, more stimulus is needed to force the changes. For example, if you did three sets of ten repetitions on squat at the same weight for weeks, you would initially gain benefits, but eventually that weight would not be challenging for you and you would plateau. The purpose of a comprehensive program is to continually stress the body to gain positive benefits and prevent a plateau. This is where our Long Term Athletic Development model comes into play.
Do you use machines or free weights?
At Smith Performance Center, we train using free weights. The body receives far more benefits using free weights as opposed to machines. As athletes, or anyone for that matter, we are constantly in contact with the ground, acting against gravity and maintaining balance, so why not train that way? The use of free weights forces you to move in all planes of motion rather than one or two (as machines do). This, in turn, forces you to utilizes more muscle, trains coordination and also forces you to utilize your core.
I am runner, does lifting makes sense for me? Who is this program for?
Yes, all runners or any endurance athlete for that matter, will benefit from strength training. In long duration, repetitive sports such as running, many muscle imbalances develop. These imbalances often will lead to injury if not corrected. With strength training, we will address and combat these imbalances. Strength training also increases overall strength and power. This increase will result in increases in stamina and running efficiency.
How old do I need to be for lifting? Does it stunt my growth?
There is no age requirement for strength training. In fact, research has supported the use of strength training for joint and tendon health.This reduces the risk for injury. Evidence based reviews on strength training indicates that it does not negatively impact growth. The key to strength training is a focus on proper mechanics and fundamentals of lifting before external load is applied. After that, the athlete must progress at their own pace. Both of these ideas are built into our program.
Why do we use group training at Smith Performance Center?
We use group training because it is an ideal model for teaching (on our end) and cost (on your end). With that being said, because of our app and how we train, each program is individualized. Each person in the group could have the same program, have a completely different program, or be at different places in their progression through the program. The software we use, allows for this to happen and makes it seamless.
Who is appropriate for strength training?
Anyone looking to increase their athletic potential, prevent injuries or recover from injuries will benefit from strength training.
What is your strength training philosophy?
Our philosophy and the idea behind the Long Term Athletic Development Model, is to create a program and system for continued success. Success being defined as continuing to benefit from strength training in a progressive manner. Built into this model, and a foundation at Smith Performance Center is a focus on proper lifting mechanics and fundamentals. This focus is not only important for safety in the weight room, but on the field, court, track or trail. By focusing on mechanics, we create proper movement patterns that translate to your sport. When we make you move right, then make you strong that way, you become less susceptible to injury and a better athlete in general. Once we have you moving right, we begin to increase the load and continue to stress the body through various progressions so that we continue to receive the positive benefits of strength training.
What if I don't like it and want to quit? Is there a cancellation fee?
There is no cancellation fee. If you feel this is not right for you, then you do not need to continue. However, we highly doubt that if you see our plan and our results, that you will want to stop.
How do you measure my progress?
Throughout the program, we have max testing built in. This enables us to track your progress through the strength program and also allows us to use percentages as a way to regulate load, once that level is reached. In addition to the maxes built into the program, four times a year we will measure athletic performance. These test include vertical jump, broad jump, single leg vertical jump, single leg broad jump, y balance test, and tuck jump assessment. Others are included based upon sport and the individual.