What we do: Strength & Conditioning Training

We focus on training the body to move more efficiently within its natural intended movement patterns in the three planes of motion.

The body moves in three planes of motion: sagittal, frontal, and transverse. The sagittal plane divides the body into left and right, with forward and backward movement occurring. The frontal plane divides the body into front and back, with lateral movement occurring. The transverse plane divides the body into top and bottom, with rotational movement occurring parallel to the waistline.

The body has three energy systems, two of which are anaerobic, and one, which is the aerobic system.

Anaerobic conditioning training promotes strength, speed, and power and helps build lean muscle mass.Typically moderate to high intensity activities performed for a few seconds up to about 2 minutes: such as lifting a heavy resistance for a few repetitions, short sprint, basketball, sprint cycling, hockey, and soccer utilize the anaerobic system.

Aerobic conditioning training improves blood flow to the lungs, heart, and blood vessels, and can increase physical endurance and lifespan. Typically lower intensity activities performed for longer periods of time: such as distance running, and swimming utilize the aerobic system.

How we do it:

A. By focusing on exercises that develop and improve the foundational pillars of movement

The human body is naturally designed to move through specific patterns of movement:

Pillars of Human Movements Daily life example Exercise example
(with body weight and/or external resistance)
Level Change:
Raising & lowering the body’s center of mass:

A) Squat

B) Hinge

C) Lunge

Getting in & out of a car / chair, Picking something up from the floor Bodyweight Squat, Barbell Back Squat, Barbell Front Squat, Goblet Squat

Bodyweight Hinge, Barbell Deadlift, Barbell Good Morning, Barbell Clean, Barbell Snatch, Kettlebell Swing

Bodyweight Lunge, Goblet Split Squat, Dumbbell Forward & Reverse Lunge, Lateral Lunge

Push:
Vertical & horizontal
Pushing ourselves off the ground to get up, placing an object overhead onto a shelf or cabinet Push Up, Barbell / Dumbbell Bench Press, Shoulder Press
Pull:
Vertical & horizontal
Pulling a door open, getting out of a pool, rowing a boat Pull Up, Bent Over Row, Suspension Trainer Inverted Row
Rotation:
Rotation & anti-rotation
Reaching across your body, throwing a ball, Carrying grocery bags / luggage Torso rotations with bands, weighted balls, cables / chop & lift, Pallof Press with cable or bands, Planks, Deadbugs, AB Wheel Rollout
Locomotion:
Moving from one place to another
Walking, jogging, sprinting, or jumping Hops, Skips, Jumps, Loaded Carries, Bear Crawls,

B. By utilizing multiple muscle groups at the same time
We use exercises, which emphasize the use of multiple muscles at the same time in various planes of motion, which simulate every day activities. These movements are also much more time efficient as you train more muscle groups in the same amount of time.

C. By using progressive resistance
Over time we alter the amount of weight used, frequency, duration, intensity, and total training volume of specific movements to accommodate individual progress.

D. By educating on injury prevention
We show clients how to carefully warm up and cool down and educate them on proper movement techniques through the joint’s normal range of motion.

Key benefits:

1. Cardiovascular health
2. Muscle strength & endurance
3. Increased muscle & decreased body fat
4. Better balance, agility & coordination
5. Movement efficiency
6. Improved joint stability
7. Higher metabolic rate
8. Increased bone density & strength