WEIGHT LIFTING FOR WOMEN What do most of us think of when we think of strength training? For most women, the term bulky typically comes to mind. However, if there is one fitness goal that should be at the top of most of women’s to do lists; it should be to change our opinion of strength training.Strength training for women does not typically result in bulkiness. The hormonal composition of a woman’s body is not able to support the bodily changes necessary to create such a look. However, the value of this type of training is that it can increase muscular definition, strength, and endurance rather than size.Strength training allows for immense improvements in well-being and the predominant benefits include:Burning More Calories - Cardio exercises allow for the greatest caloric expenditure while you are performing them; however, strength training gives us a greater overall caloric burn. Strength training not READ MORE

Be it a mile, 5K, or marathon, set yourself up for success and start with these simple steps: Start with a training plan, source knowledgeable outlets and keep to your plan. When you start altering the plan that is when you run into issues on race day. There are tons of training plans out there to get you up to your mileage goal safely and in a set amount of time. If you aren’t an avid racer, start small and build up to your ultimate goal down the road. If you haven’t run a 5k, don’t schedule yourself for a marathon. A big part of the battle for me on race day is confidence; I need to ‘know’ I can finish the race. If you are training for a long race, say a half-marathon or full marathon, incorporate shorter races like a 10k into your training plan READ MORE

SPEED TRAINING DRILLSMost strength coaches have their “go to” speed training drills they use for training all athletes for speed and they will have some more sports specific drills, as well as, some new ones they are trying out. These drills are intended to improve the athlete’s foot quickness, acceleration ability and power. You will find them packaged in a program by itself, as a warm up for a conditioning program or blended into a program. I will just address the drills we use in our general speed program, as we have athletes in all sports performing these drills.As with all of our programs we encourage the athlete to perform soft tissue work in the form of a massage stick, foam roller and, if time permits, the vibration platform, prior to a dynamic warm-up sequence. So, after a World’s Greatest Stretch, backward lunge reach, moving side lunges, hip-openers and some cocky READ MORE