New Strength Training Program Starting This Month
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I wanted to put into writing my thought process I had when I developed the upcoming Strength Program. But before I do, I wanted to make sure everyone understands. At the Iron Lodge we take pride in the education our members receive. All members are taught the proper form for all the exercises that are performed. If there is a modification that needs to be made until the proper pre-requisite strength is developed, then that is what is prescribed. Ultimately, we want to teach INDEPENDENCE, not have a class of students constantly looking to the instructor for what to do next.

I provide the instructions and the program to follow in the app. I also keep a watchful eye of all members in each class while coaching. The members provide the effort and get the results.
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Now about the upcoming Strength Program. Here at the Iron Lodge, we have different periods of focus throughout the year (Strength, Power, and Conditioning). This is done so we do not get too burnt-out on one emphasis area and to give our body a break.

The upcoming Strength Program is an outline program (of sorts) consisting of a consistent light linear load progression with deliberate "painted" repetitions through FULL Ranges of Motion. Athletes will get more than just the targeted muscles stronger. This program will allow for the whole system to get stronger (connective tissue, joints, tendons, ligaments etc.) over the course of 8 weeks. The weight might seem light. The intensity needs to come from the athlete. There should be a ton of INTERNAL FOCUS on performing the exercise the RIGHT WAY. EVERY REP. The athlete should "Never miss a rep - in fact, never even come close".  They should always have 2+ reps in reserve after each strength training set.

The program will start with a test week, where the basic movements are reviewed, and a starting point is established.

To get the most out of each class members will be encouraged to NOT WASTE TIME in between sets. They will utilize the rest timer up in our app and set it for 90 sec. This should be enough time to change the weight and be ready for the next set. This is not and SHOULD not be a hard and fast rule. The intensity should not be affected by a lack of rest. If more time is needed members should take it.

There will be 1 exercise per day for the lower body, upper body press, and upper body pull. These will typically be the Low -Bar Back Squat, The Press, and The Deadlift.

IMPORTANT: Members will be able to choose (switch) from a variety of compound movements and work them into their program if they are unable to perform the exercises that are programed.  I will ensure the basic movement-intentions are addressed.  Members will be encouraged to ask for a different exercise ESPECIALLY if they are new and need modifications.

Each class will start with a GENERAL WARM UP that consists of 5 min of foam rolling then stretching, consisting of both static and dynamic stretching focusing on the areas that will be worked for that day.

Members will be shown a variety of warm-up exercises as part of the General Warm-Up. Members will be reminded that this is their warm-up and that they should do what they need to do to loosen up. 

The Warm-up sets with the barbell will be on each member to do. Sometimes you need 2-3 warm-up sets, other days you only need 1. Members know how they feel better than I do. Plenty of time will be given for this to be done.

There will be one hypertrophy exercise in each class. This exercise will be with lighter weight and more reps. The goal for this exercise is to geta TON of blood flow to the targeted muscle and work the target muscle (group) as hard as possible without causing any joint pain. If you do not get a pump or feel it properly members are to let me know and I will prescribe a different exercise that produces the desired effect. Hypertrophy sets should go to ABSOLUTE and MAXIMUM FAILURE with even partial reps or assisted reps added in.

Each class will include a short (10 min or less) High Intensity Anaerobic Conditioning. This will not always be at 100% and will incorporate a variety of movements.

The class will conclude with a General Cool-Down consisting mostly of static stretching.  Just like the General Warm-Up there will be suggestions that address the areas that were worked on but ultimately each member will be taught how to stretch and stretch what they need to. This will also be the time to address any mobility limitations. 

This program will conclude in 8 weeks with a re-test of the strength movements to see where progress was made.