Category Archives: Training

Understanding Prilepin’s Chart; Your Strength Training Friend

Training
In the world of strength training, knowing how to effectively structure your workouts can make all the difference. One tool that has gained attention among athletes and coaches is Prilepin’s Chart. Developed by Soviet weightlifting coach A.S. Prilepin, this chart offers valuable insights into optimizing training volume and intensity for various strength goals. We’ll explore what Prilepin’s Chart is and how you can utilize it to enhance your strength and conditioning program.
What is Prilepin’s Chart?
Prilepin’s Chart is a matrix that outlines the optimal number of repetitions and sets for strength training based on the percentage of your one-repetition maximum (1RM). It provides guidelines on how to balance intensity (the weight lifted) and volume (the total number of repetitions) to maximize strength gains while minimizing fatigue.
The Chart Breakdown
The chart categorizes lifting percentages into ranges:
  • 70-75% of 1RM: This range is ideal for building volume and technique. Recommended reps per set: 3-6, with a total of 18-30 reps.
  • 76-85% of 1RM: Focused on building strength. Recommended reps per set: 2-4, with a total of 10-20 reps.
  • 86-90% of 1RM: For peak strength development. Recommended reps per set: 1-2, with a total of 4-10 reps.
  • 91% and above: Used for maximal effort lifts, focusing on 1-3 repetitions.
How to Utilize Prilepin’s Chart in Your Training
1. Establish Your One-Repetition Maximum (1RM)
Before using Prilepin’s Chart, it’s essential to know your 1RM for the lifts you’ll be performing. This benchmark will help you identify the appropriate percentages to use in your training. Testing your 1RM should be done safely, ideally under the guidance of a coach.
2. Plan Your Training Cycle
Utilize Prilepin’s Chart to structure your training cycles. Here’s how to apply it:
  • Strength Cycle: Focus on 76-85% of your 1RM, performing 2-4 reps per set. Aim for a total of 10-20 reps across several sets. This range allows for strength gains without excessive fatigue.
  • Peaking Cycle: As you approach a competition or max effort day, shift to 86-90% of your 1RM with 1-2 reps per set. Limit total reps to 4-10 to avoid burnout and overtraining.
  • Volume Cycle: If your goal is to build muscle endurance or improve technique, work in the 70-75% range with 3-6 reps per set. Aim for a higher total rep count (18-30) over your session.
3. Monitor Your Fatigue Levels
Prilepin’s Chart is not just about numbers; it’s also about managing fatigue. Pay attention to how you feel during and after your workouts. If you find that your performance is dropping or you’re feeling excessively fatigued, it may be necessary to adjust your volume or intensity.
4. Incorporate Accessory Work
While Prilepin’s Chart focuses on primary lifts, don’t neglect accessory work. Exercises targeting muscle imbalances or weaknesses can enhance your main lifts and contribute to overall strength. Just be mindful of how these exercises fit into your total volume and fatigue management.
5. Adjust Based on Individual Needs
Every athlete is unique, and Prilepin’s Chart serves as a guideline rather than a strict rule. Be ready to modify your approach based on personal response, experience level, and recovery capacity. Listening to your body and making adjustments will lead to better long-term progress.
Conclusion
Prilepin’s Chart is a powerful tool for anyone serious about strength training. By providing a clear framework for balancing intensity and volume, it can help you achieve your strength goals more efficiently. Whether you’re a seasoned lifter or just starting, understanding and applying Prilepin’s Chart can elevate your training experience.
Remember, the key to success in strength and conditioning lies in consistency, proper technique, and listening to your body. Get Bumpy!
Please reach out with further questions about Pril’s chart or about training in general. I’m here to help and coach you up.
Cheers,
CJ

Classes at UF

Fitness, Training

Union Fitness offers so many unique memberships and add on opportunities, and today I wanted to take some time to highlight all our classes specifically! 

 

#Powerful: This is our staple class here at UF. It is a weightlifting class focused on main powerlifting moves such as the squat, bench, deadlift, and overhead press. Each day of the week highlights one of those listed main moves and includes some accessory and cardio work mixed in as well. The schedule is as follows: 

  • Monday 6am, 5+6pm – Bench Press 
  • Tuesday 6am, 5+6pm – Squat 
  • Wednesday 6am, 5+6pm – Overhead Press 
  • Thursday 6am, 5+6pm – Deadlift 
  • Friday 6am – Mobility mixed in with some extra strength training (programming on Friday’s are done by our in-house Doctor of Physical Therapy, Jared) 

 

Cardio Lab: This is a fun 45-minute-high intensity class. It includes the use of body weight exercises, medicine balls and fat bells/kettlebells as well as rowers, ski ergs, and Rogue assault bikes. The programming is switched up every day of the week due to the difference in instructors. This allows the classes to be a different challenge every day. The schedule is as follows: 

  • Monday 7am, 6pm 
  • Tuesday 7am, 12pm 
  • Wednesday 7am, 5pm 
  • Thursday 7am, 12pm 
  • Friday 7am 
  • Saturday 9:30am 

 

Blitz: This class is only 30 minutes total and mixes in some strength training as well as cardio, so you get a full solid workout in. This is a great class for those who work in the office and want to get a quick lift in. The schedule is as follows: 

  • Monday 12pm 
  • Wednesday 12pm 
  • Friday 12pm 

 

Mobility: This class is designed for those who want to feel better after their lifting sessions throughout the week. They use foam rollers, lacrosse balls, bands, and various body weight stretches. The schedule is as follows: 

  • Tuesday 6pm 
  • Thursday 6pm 

 

Yoga: Vinyasa: Vinyasa is a flowy style of yoga that connects breath to movement. Postures may be held for 3-5 breaths, and special attention is paid to the transitions between shapes. Flows range from slow and mindful to strong and powerful, with options for all skill levels along the way. The schedule is as follows: 

  • Wednesday 6pm 
  • Sunday 10:30am

 

Come and check out one of our classes! Whether you are already a current member, or a prospective member, the first class is always free!

 

Toria

2nd Annual Misfit Market

State of the Union, Training

Hello to all my Misfits, animal lovers and fitness fanatics! 

 

One of the greatest charity events in Pittsburgh is back and even bigger than last year. The 2nd Annual Misfit Market kicks off Sunday September 8th over at the immaculate Allegheny City Brewing from 12pm to 4pm with proceeds going to Heart of Glass Animal Rescue, Harmony Dog Rescue, Joey’s Paw Prosthetics and Orphans of the Storm Animal Shelter. Yup, 4 unique animal rescues will be there accepting monetary donations and extra items off of their rescue’s wish list. Also, there are 8 great local vendors, including the creator of the Misfit Market, Strong Stems, who will be raffling off baskets for the event.  

 

As is tradition, Union Fitness will be hosting a pre-event bootcamp in our Performance Lab 1 hour before the Misfit Market. Union Fitness’s Misfit Market Bootcamp will start at 11am and go until 12pm. The Bootcamp will include mobility, bodyweight exercises, strength movements and cardiovascular circuits. This bootcamp is open to all members and non-members at any fitness level. Our experienced coaches will tailor the bootcamp to your specific needs and fitness level. We will have the Rescue’s QR codes available for monetary donations and will be accepting donations off the rescue’s wish list.  

 

Donation Wish List: Blankets, wet dog food, cat food, litter, dog/cat treats & toys, dog collars, bleach and peanut butter.  

 

After the bootcamp, we will all head over to Allegheny City Brewing for the Misfit Market to raise a few pints,  help support local rescues and vendors and meet some adoptable dogs.  

 

Can’t wait to see you all at the bootcamp and the Misfit Market. Let’s get up and go help these great organizations.  

 

Cheers,  

CeJ 

An Introduction to Motor Unit Recruitment and Training Methods to Maximize Recruitment

Fitness, Training

First and foremost, before diving into motor unit recruitment and its importance in training, it is critical to define what a motor unit is. A motor unit is made up of two parts, one is the motor neuron and the other is the muscle fiber that it innervates. Often, one motor neuron will innervate a large number of muscle fibers, and each muscle will consist of many muscle fibers. Think of this as the link between the central nervous system and the muscular system. For a muscle to contract it needs to be stimulated by the motor neuron. These stimulations happen all throughout the day by the movements that we voluntarily, and sometimes involuntarily make. Any time a motor unit stimulates all the muscle fibers needed, it will contract in an all or nothing principle. Now it is time to talk about training. 

 

When we exercise, we are forcing our central nervous system to stimulate a given amount of motor units to create muscle contractions allowing us to accomplish a task. Depending on the intensity of the exercise, this will dictate which kind of muscle fibers and how many motor units are recruited. Everyone has heard of type I and type II muscle fibers, but if not, we will keep it simple and say type I get recruited easily at low intensities, while type II requires much higher intensity levels before they come into play. Even though we are only talking about two types of fibers there is an entire spectrum of fibers to fill in the gaps between type I and type II that share some characteristics of both. So, the amount motor units recruited to do a body weight squat compared to a 500 lb. squat for an equally trained person will be drastically different. It is safe to say one of these movements will be more intense than the other. It is through this reasoning that I think it is safe to say that for the purposes of this article we can define intensity as the amount of motor units recruited.  

 

So high intensity training, HIIT workouts high-intensity interval training… does this mean you are recruiting the maximum amount of motor units? Well, sometimes but that isn’t always the case for HIIT workouts. Those can be just from the buildup and/or poor clearance of lactic acid in the body which makes things hard but that can maybe be the topic of another blog post in the future. Let’s take a look at some basic principles of motor unit recruitment that the very smart Dr. Vladimir Zatsiorsky has come up with and then talk about intensity: 

 

  1. Recruitment order of the motor units goes from smallest to largest. 
  1. Only recruited motor units get a training effect. 
  1. Motor units that are recruited will experience fatigue.   

 

Now with this understood, you may think, “I need to recruit all the motor units of this muscle to get a training effect. I better lift as much weight as I physically can. I need to make sure the motor units fatigue”. Well, you aren’t totally wrong but is this only way? Is this this the best way for people just starting to workout or aren’t trying to set world records? The answer to this is no. There are other ways into maximal motor unit recruitment and let’s talk about those now.  

 

If we aren’t lifting maximally then obviously we are into submaximal training. For the sake of this post, we are going to omit training submaximal loads at high speeds for motor unit recruitment, which can again be for another post. So, let’s talk about the repeated effort method. This is what most people strive for in the gym 3 sets of 8 to 12 reps 5 set of 5 reps. The goal here is to reach maximal recruitment after the allotted number of sets and reps. Sure this works but I am going to bring up another rep scheme to accomplish maximal motor unit recruitment that may be a bit unfamiliar but equally and if not more effective than those just mentioned and that is 1 set of 20.  

 

This idea of 1 set of 20 comes from the mind of Dr. Yessis, if you don’t know who he is it’s not important for this, just know he has been in the world of sport science and training for a very long time and is highly respected. Anyways, this was something that at first I did not quite get, I was too caught up on things being heavy, force production, bar speed, etc. and really did not understand the essence of this method. It wasn’t till I got smarter and read Dr. Doug McGuff that I had this revelation of intensity and motor unit recruitment; then things became clearer. Don’t worry, we will get to McGuff shortly. Remember, we are talking about motor unit recruitment here not force production.  The goal of this training is to reach total failure of a movement by the 20th rep within a single set. This, however, differs a little bit from other rep schemes to failure, as this is better suited for a wider range of the population. Hitting failure on sets of 5 and even 8 can often be quite difficult for novice lifters who may give up and not know how to push through those hard reps to truly recruit those higher threshold motor units. With sets of 20, starting at a submaximal load will initiate motor unit recruitment for the low threshold motor units. As the reps increase, those lower threshold motor units will fatigue, forcing high threshold units to be recruited to complete the lift. When a maximal amount of motor units is reached and fatigued, around the 20th rep, the movement will no longer be able to be executed and only one set is needed for that movement.  

 

As I mentioned earlier, I didn’t totally understand the 1×20 method and actually thought it was a bit silly, but then I came across Dr. McGuff and his method of training. Then things began to make a bit more sense. The approach that Dr. McGuff takes to maximize motor unit recruitment is not based around a high number of repetitions to failure but by slow tempo repetitions, and I do mean slow. These sets can take anywhere from 90 seconds up to 2 and a half minutes to complete while only doing a few total reps. For example, a rep scheme using this method could be a 15 second concentric motion and 15 second eccentric motion therefore making each rep 30 seconds to complete. With 4 reps per set, you have truly put in quite a lot of work. Much like the 1×20 method the objective here is to hit total failure of the movement but the designated time of each set using submaximal weights. Once failure is reached it is time to move onto the next movement. One of the interesting things Dr. McGuff notes about these slow tempo reps is the depletion of muscle glycogen by the end of the set. This makes me wonder if the 1×20 is equally as effective as the depletion of glycogen stores as the slow tempos.  

 

Regardless of how you want to train, what your goals are and what you find enjoyable, one of the main things you should be working towards each time you train is to maximize the number of motor units recruited. I will not deny the benefits and results of training heavy weights with low reps or classic rep schemes like 5×5 or 3×8. What I do hope I have done is shed some light on some other ways to go about training that can accomplish similar levels of motor unit recruitment without the high loads of traditional methods.   

 

 

Ethan 

Working Out Without Purpose

Training

Okay so hear me out guys, It’s okay if sometimes you workout just to workout… 

 

As a coach I hear people say it all the time “You need to be training not just working out”. Don’t get me wrong, there is truth to this BUT I’d be lying if I said I completely agree with it. Of course it’s important to have a structured training program to follow, of course we need to set specific goals for ourselves that we can only achieve through consistency and of course the best way to see our physical growth is through consistency and repetition . But people don’t only workout to lift a goal weight, look a certain way, or fit into a specific piece of clothing. Your workouts should be more, to me they should be part of supporting a lifelong focus on your health and well being. To do that you need to find moments of joy within your training.  

 

For me there’s joy in “just working out”. My favorite types of workouts usually always end up being the ones when I throw something together and just move. No purpose or plan behind it.  

 

Some days we simply just aren’t having the best day. We just might not have it in us mentally or physically to get through what  we are “supposed” to do that day and choosing to do something random is always better than nothing at all. Ask yourself in that moment what you need, what you want to accomplish and what is going to work for you in the moment and go for it   

 

Usually for me on these days I have two goals:   

  1. get sweaty
  2. get out of my head 

After workouts like these I always leave feeling a little bit better.  In the past I would have felt like I failed myself for the randomness, but in no way is that a failure, it’s a win just for showing up. These are the days that count.  

 

Basically guys what I’m saying is yes it’s important to have structure when you workout but it’s also important to find days where you get to just have fun with it. You can do both and you should do both. Don’t limit yourself to just doing things the “right way” and lose the opportunity to enjoy yourself. If you want to make this a lifelong commitment then there has got to be pockets of randomness in there.  

 

Ps: If you’re reading this and thinking about how you want to add some fun back into your workouts, come find me Saturday mornings  9:30am in the cardio lab. See you there! 

 

– Hannah 

The Benefits of Yoga: Beyond Flexibility and Stress Relief

Fitness, Life Health, Training

Since it has been practiced for thousands of years, yoga is becoming more and more popular all over the world. Although many people think of yoga as a means of increasing flexibility and reducing stress, the benefits of the practice go far beyond these well-known benefits. We’ll explore the many advantages of yoga in this blog post, as well as how adding it to your routine can improve your general health.

 

What is Yoga?

In order to enhance one’s physical, mental, and spiritual well-being, yoga incorporates breathing techniques, physical postures, meditation, and ethical concepts. Yoga comes in a wide variety of forms, from intense forms like Vinyasa and Ashtanga to more restorative forms like Hatha and Yin.

 

Physical Benefits of Yoga

1. Increased Flexibility:

One of the most well-known benefits of yoga is improved flexibility. Regular practice helps lengthen and stretch muscles, making it easier to move and reducing the risk of injuries.

 

2. Improved Strength:

Yoga poses require you to support your body weight in various ways, building strength in muscles that may not be used regularly in other forms of exercise. This includes core strength, which is crucial for overall stability and balance.

 

3. Enhanced Balance and Coordination:

Many yoga poses challenge your balance and coordination. Improved balance can prevent falls and injuries.

 

4. Better Posture:

Yoga emphasizes body alignment and awareness, which can lead to improved posture. Good posture reduces strain on the spine and helps prevent back and neck pain.

 

5. Increased Blood Flow and Circulation:

The various postures and breathing exercises in yoga promote better blood flow and circulation. This can lead to improved cardiovascular health and reduced risk of chronic diseases.

 

6. Boosted Immune System:

Yoga can strengthen the immune system by reducing stress and inflammation, improving circulation, and stimulating the lymphatic system, which helps fight infections.

 

Mental and Emotional Benefits of Yoga

1. Stress Reduction:

Yoga is renowned for its stress-relieving properties. The combination of physical activity, controlled breathing, and meditation helps calm the mind, reduce cortisol levels, and promote relaxation.

 

2. Improved Focus and Concentration:

Yoga requires mindfulness and concentration, which can enhance your ability to focus in other areas of your life. This mental clarity can lead to better decision-making and productivity.

 

3. Enhanced Mood and Emotional Well-Being:

Regular yoga practice can help alleviate symptoms of depression and anxiety. The release of endorphins during exercise, coupled with the calming effects of deep breathing and meditation, contributes to an overall sense of well-being.

 

4. Better Sleep:

Yoga can improve the quality of your sleep by promoting relaxation and reducing stress. Certain poses and breathing techniques can help prepare your body and mind for a restful night’s sleep.

 

5. Increased Self-Awareness:

Yoga encourages introspection and self-awareness, helping you become more in tune with your thoughts, emotions, and physical sensations. This heightened awareness can lead to personal growth and a deeper understanding of yourself.

 

Yoga provides a comprehensive approach to health and wellbeing that is good for the body, mind, and soul. You may increase your level of inner calm, lower stress, sharpen your mind, and improve your physical health by adding yoga into your regimen. Accept the trip and see for yourself how yoga may change your life.

 

Jade

Overcoming Setbacks in my Fitness Journey

Training

Today I would like to share my fitness journey in hopes of letting others know that a fitness journey is in fact a journey. Just like many others, I have had my ups and downs with finding a fitness routine that works for me. A lot of our society today is surrounded around social media which can set unrealistic health goals for many. The fitness influencers you may see on Instagram, TikTok, or other platforms likely did not reach their goals without some setbacks and that is totally okay! I believe overcoming setbacks in both fitness and other components of life are what makes each person unique and makes reaching goals even more worth it!

 

​I have always had a passion for exercise, but it wasn’t until 2019 that I started to take exercise seriously. I bought a gym membership and began weightlifting with friends, but soon became inconsistent because I wasn’t seeing the results I wanted. During this time, I had a hard time eating clean and resorted to many unhealthy junk foods. Shortly after, the pandemic shut down all gyms and I had lost all motivation. I would see influencers on social media, and they would inspire me, but I had trouble actually getting up and working out. About a month into peak COVID, I began doing 30-minute bodyweight exercises once a day at home led by YouTube videos. This time however, I maintained a rather healthy diet, but would end up eating unhealthy again after a couple of weeks. Again, I was not seeing progress and slowly became inconsist again.

 

​Once the pandemic subsided and I was able to move into college, I began going to the gym every day and performing both cardio and weight training. I tried to eat as healthy as I possibly could as a new college student without a source of income. I stayed consistent for about a year and seen a lot of progress. However, as I seen so much progress, it motivated meand I ended up overtraining myself which left me fatigued almost daily and it resulted in a loss of consistency once again. By my junior year of college, I learned a lot more about fitness and nutrition as an exercise science major. Prior to this, I was getting a lot of unreliable information off of social media and websites. With my new knowledge, I decided it was time to really take control and put in the work to reach my fitness goals.

 

​At this point, I decided that I would write down my exact goals and my plan to get there. I was very busy with classes so I made it a priority that at least 4 days per week I would wake up early before class and go to the gym. I also made sure that no matter how much work I had to do, I would set aside an hour or two on Sundays to meal prep for the week. There were some Sundays that I did not want to prep food and would rather relax, but I made sure to do it because I knew that I would be grateful for it throughout the week.

 

​As of now, I still have my setbacks and lack of motivation, but I have gotten better at overcoming it. My current routine consists of two lower body RT days and two upper body RT days, as well as meal prepping on Sundays. Not every week looks like this, however. You should always listen to your body if you need a rest day, but one thing I have learned along the way is don’t let one unplanned rest day turn into weeks of inconsistency.  I have come a long way in my fitness journey, but I am nowhere close to where I want to be yet and that’s okay! I share this journey with you to help people realize that reaching your fitness goals will never be a straight and narrow path. Having self-determination and discipline is what will help you overcome your setbacks. The one piece of advice I would give to anyone going through a setback in their fitness journey is to remember why you started and how proud of yourself you will be knowing that you did not give up!

 

-Alicia M.

Hold On, It’s Isometric Time

Training

Isometrically hold onto your butts, team. Before you read this blog, I’d like you to hunker down into a plank or wall-sit and see if you can hold that position while you get your learn on. 3…2..1..begin! 

 

Isometric exercises are strength-training movements where the muscle length and joint angle remain constant during contraction. Rather than moving through a range of motion, as in isotonic exercises (like bicep curls or squats), isometric exercises involve static contractions, where the muscle generates force without changing length. Common examples include planks, wall sits, and static holds. 

 

The importance of employing isometric exercises for activities of daily living lies in their ability to strengthen muscles in specific joint angles and positions that mimic real-life situations. Many daily tasks, such as lifting groceries, pushing doors, or even maintaining posture while sitting, require muscles to contract without significant movement. By training muscles isometrically, individuals can improve their ability to perform these tasks efficiently and with reduced risk of injury. 

 

In sports training, isometric exercises can be invaluable for enhancing performance in specific movements or positions relevant to the sport. For instance, a basketball player can benefit from isometric exercises that mimic the defensive stance, helping to build strength and stability in that position. Similarly, a golfer might employ isometric exercises to strengthen the muscles involved in the golf swing. 

 

Research supports the efficacy of isometric exercises for both general fitness and sports performance. A study published in the “Journal of Strength and Conditioning Research” in 2017 found that isometric training improved strength gains comparable to “traditional” isotonic training. Another study in the “European Journal of Applied Physiology” demonstrated that isometric training increased muscle strength and neural activation. 

 

To add isometric exercises into a training regimen, one can focus on holding specific positions for a set amount of time, typically ranging from 10 to 60 seconds, depending on the individual’s strength and goals. These exercises can be integrated into a workout routine alongside dynamic movements for a well-rounded approach to strength training. 

 

The adaptation benefits from implementing isometric exercises include: 

  1. Increased Strength: Isometric exercises target specific joint angles, leading to strength gains in those positions, which can translate to improved performance in various activities. 
  1. Improved Stability and Joint Health: By strengthening muscles around joints, isometric exercises can enhance stability and reduce the risk of injuries, particularly in movements that involve sudden changes in direction or impact. 
  1. Neuromuscular Efficiency: Isometric training can improve the coordination between muscles and the nervous system, leading to more efficient movement patterns and better overall performance. 
  1. Time Efficiency: Isometric exercises can be performed almost anywhere without the need for equipment, making them a convenient option for individuals with busy schedules or limited access to a gym. 

 

The theory of yielding and overcoming isometrics refers to two distinct approaches to performing isometric exercises, each with its own characteristics and benefits: 

  1. Yielding Isometrics: 

Yielding isometrics involve applying force against an immovable object or resistance until muscle fatigue or failure. In this type of isometric exercise, the muscle contracts and exerts force, but there is no movement at the joint. The muscle length remains constant throughout the contraction. 

 

For example, holding a plank position is a yielding isometric exercise because you are exerting force against gravity to maintain the position, but there is no movement occurring at the joints. 

 

Benefits of yielding isometrics include: 

  • Improved muscular endurance: Holding a position for an extended period challenges the muscles to maintain force output over time. 
  • Increased time under tension: This can lead to muscle hypertrophy (growth) and strength gains. 
  • Enhanced joint stability: Holding static positions can help improve stability around joints, reducing the risk of injury. 

 

  1. Overcoming Isometrics: 

Overcoming isometrics involve exerting maximal force against an immovable object or resistance for a brief duration. In this type of isometric exercise, the muscle attempts to move an object that cannot be moved, resulting in maximal contraction without joint movement. 

 

For example, pushing against a wall with maximal effort without it moving is an overcoming isometric exercise. 

 

Benefits of overcoming isometrics include: 

  • Maximal strength development: By exerting maximum force against resistance, the muscle recruits a high number of motor units, leading to strength gains. 
  • Improved neuromuscular coordination: Overcoming isometrics require the activation of motor units in a coordinated manner, leading to improved muscle recruitment patterns. 
  • Enhanced power output: Developing maximal strength can contribute to improved power production, which is beneficial for explosive movements in sports and daily activities. 

 

Both yielding and overcoming isometrics have their place in a comprehensive training program. Yielding isometrics are often used for muscular endurance and stability, while overcoming isometrics are more focused on maximal strength and power development. Integrating both types of isometric exercises into a training routine can lead to well-rounded improvements in strength, endurance, and functional performance. 

 

Yielding Isometrics: 

  1. Plank Hold: 
  • Example: Hold a plank position for 30-60 seconds. 
  • Benefits:  
  • Muscular Endurance: Holding the plank challenges the core muscles to maintain contraction over time, improving endurance. 
  • Joint Stability: Engages stabilizing muscles around the spine, hips, and shoulders, enhancing joint stability and reducing the risk of injury. 
  • Postural Strength: Reinforces proper alignment and posture, which is beneficial for daily activities and preventing back pain. 

 

  1. Wall Sit: 
  • Example: Hold a seated position against a wall for 30-60 seconds. 
  • Benefits:  
  • Lower Body Endurance: Strengthens the quadriceps, hamstrings, and glutes, improving lower body endurance and stamina. 
  • Functional Strength: Mimics the static position required for activities like squatting, sitting, or standing for extended periods. 
  • Joint Stability: Enhances stability around the knee and hip joints, promoting injury prevention and improved movement mechanics. 

 

Overcoming Isometrics: 

  1. Pushing Against an Immovable Object: 
  • Example: Push against a solid wall with maximal effort for 5-10 seconds. 
  • Benefits:  
  • Maximal Strength Development: Engages high-threshold motor units to generate maximum force, leading to strength gains. 
  • Neural Adaptations: Stimulates neural pathways responsible for muscle recruitment and coordination, improving overall strength and power output. 
  • Plateau Breaking: Overcoming sticking points in traditional lifts by strengthening specific joint angles and positions. 
  1. Isometric Deadlift Hold: 
  • Example: Set up in the starting position of a deadlift with a loaded barbell, but do not lift it off the ground; instead, push against the bar with maximal effort for 5-10 seconds. 
  • Benefits:  
  • Strength Development: Targets the posterior chain muscles, including the hamstrings, glutes, and lower back, improving overall strength and power in the deadlift movement pattern. 
  • Grip Strength: Builds grip strength and endurance necessary for holding heavy loads during deadlifts and other pulling exercises. 
  • Injury Prevention: Reinforces proper lifting mechanics and posture, reducing the risk of lower back injuries during deadlifts and other lifting activities. 

 

By incorporating both yielding and overcoming isometric exercises into a training routine, individuals can target different aspects of muscular adaptation, including endurance, strength, stability, and power. These exercises offer functional benefits that translate to improved performance in sports, daily activities, and overall health and fitness. 

 

By utilizing isometric exercises into a training regimen, individuals can reap these benefits and improve their performance in both daily activities and sports-specific movements. 

 

And, boom, that is a quick overview run down of isometric training. I hope you took something away from this and if you are in our #powerful classes, well…hold onto your butts.  

 

Cheers,  

CeJ 

Roles a Personal Trainer Plays in Your Fitness Journey

Fitness, Training

Hi Union Fitness Squad! 

 

Today I want to briefly talk about being a Personal Trainer, and the different important roles that we can play in your fitness journeys.  

 

A Personal Trainer is a fitness professional who helps individuals achieve their fitness goals by designing customized workout plans, providing motivation, and offering expert guidance on exercise techniques and in some cases, nutrition.  

 

When it comes to entering the fitness world and starting your fitness journey, things can tend to feel a little overwhelming and confusing. If you google anything related to exercise and fitness, there is a plethora of information thrown at you to take in. This can put some people off and push them away from moving forward with starting their journey. The good news is that Personal Trainers are here to help you answer your questions and get you moving in the right direction! Here are some things that we can offer to help better your fitness endeavors: 

 

  1. Personalized Guidance- A Personal Trainer can tailor a workout program specifically to your goals, fitness level, and any individual needs or limitations you may have. This personalized approach ensures that you are working towards objectives that are realistic and achievable for you.

 

  1. Proper Form and Technique- One of the most critical aspects of any fitness routine is using proper form and technique to prevent injury and maximize results. A Personal Trainer provides hands-on instruction and feedback to ensure you are performing exercises correctly, reducing the risk of injury and improving effectiveness.

 

  1. Motivation and Accountability- Staying motivated to exercise consistently can be challenging, especially when faced with obstacles or plateaus. A Personal Trainer serves as a source of motivation and accountability, providing encouragement, support, and guidance to help you stay on track and overcome obstacles. Staying motivated to exercise consistently can be challenging, especially when faced with obstacles or plateaus. A Personal Trainer serves as a source of motivation and accountability, providing encouragement, support, and guidance to help you stay on track and overcome obstacles. 

 

  1. Variety and Progression- Personal Trainers can introduce variety into your workouts by incorporating different exercises, equipment, and training techniques. They also ensure progressive overload by gradually increasing the intensity of your workouts over time, helping you continually challenge your body and avoid fitness plateaus.

 

  1. Goal Setting and Monitoring- Setting clear, achievable goals is essential for progress and success in fitness. A Personal Trainer helps you set realistic goals based on your aspirations and then monitors your progress, making adjustments to your program as needed to keep you on course towards achieving those goals.

 

  1. Education and Empowerment- A good Personal Trainer not only tells you what to do but also educates you on why and how to do it. By understanding the principles behind exercise and nutrition, you become empowered to make informed decisions about your health and fitness both inside and outside the gym.

 

  1. Adaptation to Special Circumstances- If you have specific health concerns, injuries, or conditions, a Personal Trainer can adapt exercises and routines to accommodate your needs safely and effectively. They can work in conjunction with healthcare professionals to ensure you are engaging in activities that support your overall well-being.

 

  1. Time Efficiency- With a Personal Trainer, you can make the most of your time in the gym by focusing on exercises and techniques that are most effective for you. They can help you streamline your workouts to maximize efficiency and minimize wasted time.

 

Personal Trainers are crucial in helping individuals achieve their health and fitness goals. With their expertise in exercise programming, motivation and support, personal trainers can be a valuable resource for anyone looking to make positive changes in their lives. Whether you are a beginner or an experienced athlete, working with a Personal Trainer can provide the guidance and encouragement needed to reach your fitness goals.  

 

Stop in to ask the UF Staff about Personal Training here today! We would be more than happy to help you reach your goals and have some fun with your training while doing so!

 

Also huge shoutout to my client, Diana (pictured here) who has been working with me for over a year and a half now and is absolutely crushing her fitness journey. I am happy to be a part of it all!

 

Toria 

Self Accountability

Fitness, Life Health, Training

What’s up everyone! Today I wanted to take the time to talk about Self-Accountability and how it could be the reason that you may not be obtaining the results that you would like with your fitness goals.

In my opinion, we have one of the best staff in Pittsburgh with our trainers and coaches. They have superb knowledge, are good people, have the ability to empathize, and can guide you in the right direction. If they don’t have the knowledge on a particular topic, they also always seek out more information from others to learn on that particular topic or they will dive into research with peer reviewed articles or case studies.

Although our trainers and coaches are great at Union Fitness, they can only guide you in the right direction and can only push you to a certain degree. For example, when I am doing initial consultations with potential clients, they come in with these awesome goals and large aspirations that are 100% obtainable. However, they fail to realize that sessions tend to be only 1-3 times a week. The hard truth that some people need to learn is that working out once a week, twice a week, or even three times a week is not enough in the long run to reach their particular goal. The American College of Sports Medicine recommends 300 to 450 minutes of exercise a week to achieve maximum health gains. This means that even if you are training three times a week with a trainer, it’s not enough to achieve your goals. You would need to do some type of activity on your own without a coach or trainer that way you are doing enough to reach your goals.

In my own experience in training with clients, the clients that see the best results are the ones that did extra work outside of our sessions. It could be exercise that I programmed myself for them, an outside source like another gym or classes, or something that they enjoy and are comfortable doing on their own.

To bring things back full circle, this means there needs to be some type of self-accountability when you are on your own. At the end of the day, it comes down to the client and what they are willing to do to reach their goals. Exercising once, twice, or three times a week is definitely great and if that’s all you can muster then that is fine too but there are definitely gains being left on the table. So if you are a current client and are reading this, do not be afraid to ask your trainer for extra programming to do on your own. This will speed up the process of your goals and make things more obtainable.

In conclusion, I am writing this blog to simply provide information to our members and whoever might be reading this. My intention is to not make anyone feel bad or to call anyone out. We often look to blame others for our issues, problems, or lack of progress in our lives but sometimes it takes a hard look in the mirror. Am I really doing everything I could be doing  to achieve my goals? Am I exercising with intent rather than going through the motions? That is for you to decide! Again, I want to reiterate that I am trying to give you a gentle nudge to push you in the right direction. That way you can be your happiest and best self!

I’ll leave you with this. You could have all the money in the world, the best trainers in the world, the best coaches in the world, the best support in the world, and the best nutritionists in the world, but if you do not execute and remain self disciplined then you will not get the results that you would like.

I hope this blog helps some of you out that are struggling with your goals. Do not give up and always strive for more! You will be surprised at how durable, resilient, and mentally strong you really are and can become. It will not be easy, but if it was easy then everyone would do it.

-Zain