Great day at So-Cal Spartan yesterday PSL coaches and our kids conquered the mountain at Big Bear. Contact our Gym for your Spartan and Personal Training!
At performance Strength Lab our coaches prescribe progressive exercises that meet the athletes ability and help them develop the strength and technique needed to perform the full movement.
Weightlifting literally transforms athletes in a way that no other training does or can. The results can be truly spectacular, but are never less than dramatic for those who train seriously and regularly. From building up a body that is weak and undersized, helping someone lose weight and get into better shape, or rehabilitating injured and ill bodies, weightlifting simply has no equal. Nothing else is even close. Whether you want to get stronger, become more explosive, get faster, grow bigger, lose weight, become more flexible, improve your balance and coordination, or just become involved in a sport that you can practice throughout your life and continually hone your skills, weightlifting has the answer.
Almost all physical activates incorporate force (or strength), speed, or flexibility or some combination of these elements. Strength exercises involve overcoming resistance; speed exercises maximize quickness and high frequency; endurance exercises involve long distance, long duration, or many repetitions; and flexibility exercises maximize range of motion. Coordination exercises involve complex movements.
Of course, the ability to perform certain exercises varies from athlete to athlete. However, success in training and competition is usually determined by athletes who strive for perfection in their training through determination and planning of periodization.
7 Performance Strength Lab Laws:
1. Develop Joint Mobility
2. Develop Ligament and Tendon Strength
3. Develop Core Strength
4. Develop a Stable Body
5. Train Movements, Not Individual Muscles
6. Focus Not on What Is New But on What Is Necessary
7. Periodize Strength and Training in the Long Term
These laws are why our athletes consistently set personal best and reach their athletic goals.
Coaches Tip: Strength Builds Confidence
At Performance Strength Lab we don't only help people get stronger, eat well and perform better. One of the number one things we help do is build confidence. Confidence in your ability and what you as a person can accomplish.
We do this by helping you first build a solid strength and endurance foundation. In order for something to last and meet the challenges that are coming your way it is necessary to start with a great foundation. We help you master the basic exercises including squats, deadlifts, bench press, pull ups and should press. We work with you to schedule your workouts, we plan your workouts for you, help you set goals and we measure your results. We measured results today and had a lot of personal bests!
Each of our workouts have a purpose, they are fun yet challenging. As you progress your confidence level will increase and you may find yourself doing exercises a lot of people don't do like Olympic lifts, sled pushes, pulls and box jumps. Our coaches will help to ensure your success!
We do exercises that are athletic. We do this because we believe adults and youth can be athletic throughout life. By being athletic you transform your body and yourself. The best way you are going to transform your body and yourself is by training in a way that forces you to work on as many muscle groups simultaneously. These are athletic multi joint movements. These exercises over time will build confidence as your body is pushed beyond its comfort zone and is forced to perform at a level that you may not be used to. You will also experience this confidence the next time you do a triathlon, run an endurance race, play a round of golf or a game of soccer.
Pretty soon you will be lifting objects over your head, throwing heavy balls, jumping more, eating healthy, your posture will improve, you will have more energy, you will be confident in yourself and what you can accomplish. This confidence will spill over to every part of your life including family, education and work. So Through Strength We Build Confidence.
Contact us today for a Free Success Session to Ignite Your Fitness!
How to set SMART goals for your health and fitnessby
PLS Coach Mark Alfaro
In this article I am going to write about the process of setting SMART goals. For me these goals are related to Endurance Sports although the same principles will apply for any goal you would like to achieve whether athletic, cleaning up your nutrition or personal. As 2017 quickly approaches many of you may already be thinking about New Years Resolutions. We would like you to take time and think about your whole year, what you really want to accomplish and set a Specific, Measurable, Attainable, Relevant, Timely goal or even multiple goals.
Looking back my 2016 was kind of a slow moving train wreck. After checking the Avalon 50 miler off my bucket list, I thought I was ready to train for Ironman Couer d’Alene but of course a lot of things can happen in eight and half months.
Don’t get me wrong, I did have fun this year but, looking back on 2016, I think I really failed because I didn’t sit down to plan my year like I always have. I have always had a “busy” race calendar but my training and event schedule weren’t aligned with my big goal for the year which was to do well at the ironman. I also started a new business and as awesome as it is to own a training facility for endurance athletes, my own Ironman training took a big hit.
In 2017, I am going to focus on qualifying for Boston and it will take a lot of focus and commitment to my plan.
Working in corporate environment for so long, I have used the “SMART” system for developing my yearly goals and it translates well for setting fitness goals.
“SMART” is an acronym for Specific , Measurable, Attainable, Relevant, Timely
Goal: Qualify for Boston
Specific – Qualify for the Boston Marathon at Mountains to Beaches Marathon on May 28, 2017
Measureable – On May 28, 2017 (20 weeks) I will run a marathon at 7:00/mi (3:05 total)
Attainable – Is your goal too aggressive? Do you have the time and commitment to train? Are there other commitments that may get in the way of this goal? Do I have injuries or other health issues that will prevent me from attaining this goal?
Relevant – Is this goal in line with my overall fitness goals? Are my other activities like cycling, swimming and trail running relevant to my BQ goal?
Timely – When is the best time to train/race? Are you able to adapt and train during the cold winter months or the hot summer months? Do I take on new clients during peak months of my training?
Do you need help setting your goals or a coach to help you accomplish your goals? Contact us today to set up a Free Success Session
Are you not seeing the training gains you hoped for? Not getting stronger, not getting any faster. Let me quickly explain.
Physical Capacity, Things we count! Endurance, Speed Stamina, Agility, Strength, Quickness and Power.
A lot of us don’t achieve our training goals. We go to the gym without guidance and do a killer hour workout without much gain in strength. We run multiple races a year without improvement in speed. Sometimes it doesn’t have anything to do with our work or our efforts. Maybe we’re not aiming in the right direction.
If you are looking to improve your performance. There is more to it than just getting in the hours. An example is for some athletes they may just not move correctly, or stability and mobility are lacking and when we correct this, they immediately see huge performance gain. Other athletes are not taking a systematic approach and don't understand what the proper steps to training are. Another athlete may be sabotaging all his or her work with bad nutrition. Is this you? Are you stuck and not improving, feel you are training hard and not seeing your desired results? It is time to get a coach.
At Performance Strength Lab we take a 4 step approach with every client. 1. Movement Screen 2. Consultation 3. Train 4. Follow-up. We aren’t just a gym. We are multi-disciplinary experts who help you succeed.
To schedule an appointment with us today click HERE
Every client starts with an initial assessment with our certified athletic trainer and certified functional movement specialist. The assessment allows us to ascertain the appropriate starting point for your training. This may include corrective training or private training sessions prior to joining any group or team training option. Then, we progress you through your training and re-assess your progress when it’s appropriate. At Performance Strength Lab, we aren’t a gym. We are multi-disciplinary experts who help you succeed.
It is good to have a dream, make it a goal, and work to achieve that goal. Performance Strength Lab has a home. It will be a fun journey turning this space into the best training facility in East County San Diego! We will be opening the doors April 1, 2016
7945 Mission Gorge Rd. Santee Ca 92071
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Performance Strength Lab