On the back of every coaching t-shirt is the phrase “we rise by lifting others.” This speaks to the very heart of what Stanton Strength wishes to accomplish. I want every single one of my athletes to surpass me and my ability in every way. I want you to outlift me, I want you to outwork me, I want you to be a better a coach, and I want you to be a better person then I can ever be. I will do everything in my power to support you in that journey. With that said I will not make this easy on you. I work to improve every single day and I expect nothing less from you.
We Rise Together
I was speaking with Matt Reynolds at a conference and one point of discussion encapsulated my entire philosophy of training. Matt Reynolds states that “training and everything in life should be simple, hard, and effective.”
Effective strength training is simple and hard. To take it one step further, effective strength training is also heavy in relation to one’s ability. Simple because complex is unnecessary distraction. Hard because easy does not work. Heavy because light weights do not create strength.
As Matt discusses, most people want simple and easy. Simple and easy does not work. Those who are looking for success often choose complicated and easy searching for “secrets” to success in the absence of effort. Without effort there is no success. The ambitious choose complicated and hard. Complicated and hard may very well work but it is definitely not the efficient path.
If you want to be successful with strength training perform the basics as if they were complex. Seek to master the fundamentals. Work hard, be consistent, and continually drive forward. If you want to be strong lift heavy. Leave the Barbie-bells to the simple and easy folks and commit to lifting heavy in relation to your ability.
Transform your training to be simple, hard, and heavy and achieve results beyond expectation.
... older adults aging stronger
Strength training is appropriate for, and of the utmost importance to older adults. For the purpose of this article we will define older adults as greater than fifty-five years of age or less than fifty-five years of age but deconditioned to physical activity. Older adults are lead to believe that a significant loss of ability is a normal part of the aging process. At sixty years old grandpa may be able to take the grandchildren for a walk but why shouldn’t he be able to take them for a bike ride, play a game of tag, or adventure on that seven mile hike? At seventy is it really satisfactory that grandma can only get out of her chair with assistance? At eighty is it truly acceptable that grandpa has fallen for the second time this month? “Oh but grandma and grandpa are still sharp as a tack.” Mental capacity is extremely important but so is physical ability, and loss of physical ability is largely preventable. Strength is critical for quality of life, longevity, and is entirely appropriate for the older adult.
A critical loss of strength and ability does not have to be a normal part of the aging process. Largely because the general adult population is sedentary, significant muscle loss occurs during aging. Higher threshold motor units, responsible for power production, are the first to go. This loss of muscle also means a loss of metabolic machinery and a decrease in metabolic rate. The result of this loss is an increase in body fat. Additionally, connective tissue quality changes and bone density decreases. Due to these myriad of changes, 15% of performance can be lost every ten years. (Keller, Englehardt, 2013).
...becoming a stronger woman
...And everyone can benefit from being strong
Strength is one of the most important attributes that a person can possess. Throughout the course of human history physical strength was critical to daily survival. Although technology and human culture have radically changed, strength above all other factors determines the quantity and quality of our lives. Humans, through labor and hard earned evolution, possess functional muscle, bone, tendon, and nerves. Even separated from the immediate need to utilize these tissues for survival, they deserve our attention. Physical activity, exercising, and training are not something extra we perform to become super-human, they simply restore the human body from a diseased state to that which it was designed to do.
Physical strength is simply the ability to produce force against an external resistance. Simply put strength allows humans to interact with their environment. Standing from a chair, putting an object overhead into a cupboard, helping a friend move a couch, and hitting an opposing lineman all require various levels of strength. The stronger the person the better they are at performing such things. We all know the elderly or obese person that is unable to stand from a chair any longer, this is an example of a critical loss of strength and exemplifies the importance strength carries for your health,
Strength is critical for health. Strength improves cardiovascular fitness as indicated by Vo2 max (Ozaki et al., 2013). Strength
- Be on time. Be ready to lift when it’s your set.
- The entire team celebrates PR’s and big lifts.
- The lifter should never have to load their own bar.
- All work sets should be spotted. Always say “yes” to a request for a spot.
- Be available to help until the last lifter has finished.
- Come to train, not just workout.
- Be engaged, there is a lot to learn from one another. Team training is not simply social hour.
- Squat past parallel, touch your chest on bench press, every deadlift starts from the ground.
- Train excellently, move excellently, be excellent.
- Everyone is welcome regardless of ability.
- Treat the equipment with respect.
- Leave the gym cleaner then when you arrived.