Behind the Whiteboard: What Goes Into a Training Cycle? Since we opened doors in 2011, we've always taken pride in differentiating ourselves through our workout design. In a world of increasingly available opportunities to change, we have kept our calibration by prioritizing a few basics. Though every few years, we make subtle tweaks to the [...]
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Behind the Whiteboard: Rep Ranges Think about reps existing on a spectrum. On the far left side is a single rep and on the far right side is say, 50 reps. One of the aspects of our training that is quite unique is how much of the spectrum of reps we like to utilize. The [...]
Behind the Whiteboard: Bands & Tension We like to incorporate bands in our training here at Performance360 in a variety of ways. Sometimes we're attaching them to kettlebells and performing swings, sometimes we're standing on them and performing curls, and sometimes they attach to a barbell for movements like rows and deadlifts. No matter [...]
Behind the Whiteboard: Why EMOMs? EMOMs. Every Minute On the Minute. They usually show up in our program design anywhere from three to five times per month in some capacity whether its intention is to build muscle, challenge strength endurance, or improve conditioning. While there are many physiological benefits to [...]
Behind the Whiteboard: Grip Strength Grip training can be a tough sell. There’s probably nothing less sexy when it comes to functional fitness than telling a room full of people, "Today we're training the ability to get better at holding things." Neato. After all, who the hell wants to just hold heavy things for [...]
Behind the Whiteboard: SA & SL Training There are two kinds of movements, closed-chain and open-chain. Training both is important to develop the kinetic chain in complete and varying manners, and as we'll explain today it's important to note the benefit specifically of SA (single arm) or SL (single leg) training. Closed Chain This [...]
Behind the Whiteboard: Rep Counts Before we begin the surface level physiology of what happens during each rep range, it's very important to understand that the most benefit is received when all rep counts are complimenting each other. It's like making a stew. You cook it slowly and flavors in one ingredient start to [...]
Behind the Whiteboard: Eccentrics In order to really understand movement and its objective at any given time, it's helpful to understand that there are three basic types of movement. Isometric --> Static, constant muscle length and fixed joint angles (holding a plank) Eccentric --> Lowering, muscle lengthening (descent on a back squat) Concentric --> [...]
FRI: "Behind the Whiteboard" - The Basics of Push-Pull Proper muscle pairing in a list of movements is good programming 101. It doesn't always need to be followed (in fact to create beneficial over compensation it very often shouldn't), but it should drive the majority of movement pairing if you want to get the maximum [...]
WED: "Behind the Whiteboard" -- Sides of the Board A quick reminder that tomorrow (Thanksgiving) we will be on a consolidated schedule through Friday. Be sure to check the online schedule for class times at your preferred gym. In case you missed our Instagram post last week, we scratched the surface on the purpose of [...]