Stronger Athletes
Pembroke Hill
School
The purpose of this seminar is to ensure that all users have been educated on safe, productive, and efficient strength training methods used at Pembroke Hill.
Users of
our facility should understand and meet the following
expectations:
Pembroke Hill School
Peirson Strength Training Facility: Training
Philosophy
1)
Train
with a high level of intensity.
Intensity is not yelling loud, rather it is
the ability to train past your comfort zone.
2)
Attempt
to increase the resistance used or repetitions performed every
workout.
This is the application of the Overload
Principle. The muscled must be challenged gradually in order to
grow.
3)
Ideally,
perform one set of each movement to the point of muscular
exhaustion.
Younger athletes may need to perform 2-3 sets
until they are comfortable with the movement and understand the use of
proper intensity.
4)
Reach
concentric muscular failure within a prescribed number of
repetitions.
If you reach failure below the range the
weight is too heavy, and potentially dangerous, it should be lowered on
the next workout. If you reach failure above the rep range the weight
is too light and you should gradually increase the resistance on the
next workout.
5)
Perform
each repetition with proper technique.
The workout is only as good as each individual
repetition. For maximum muscle-fiber recruitment and safety you should
use a slow and controlled rep speed. We recommend a 2-second concentric
movement (raising) and 4-second eccentric movement
(lowering).
6)
Strength
train for no more than one hour per workout.
We find it counter productive to train with
high levels of intensity for over 60 minutes.
7)
Strength
train 2-3 times per week on non-consecutive
days.
To keep the body fresh and to avoid
overtraining you should take time to recover. As long as your strength
continues to increase your rest is adequate. Should your strength
plateau or slip you may need additional rest not additional
work.
8)
Keep
accurate records of performance.
This is the only way we can determine your
gains in strength. This also is how coaches can help you individualize
the workout for you, as no two athletes are exactly
alike.
9)
Safety
above all things.
We are in the weight room to supplement your
athletic skills with strength training. We do not want to risk an
injury preparing for our sports. Non-athletes also do not want to risk
injury in the attempt to improve their overall heath. Rule of thumb: If
a movement is too fast or unorthodox do not perform
it!
10) To gain weight, consume more calories to lose
weight consume less.
Obviously the calories you put into your body
should be healthy ones and the calories you cut from your diet should
be done gradually. If you are serious about this concept please see
Coach K for safe tips on weight gain and loss.
If you have questions or comments about this web site or strength development or training please Contact Stronger Athlete.