Category Archives: Training

Forgotten Training Ideas

A few weeks ago I was speaking with one of our new rockstar employees (I won’t use Vickey’s name so she doesn’t get a big head). During this conversation I was reminded how long I have been in the iron game. When I began lifting few people had a “coach,” most people had a crew or training partners. I can’t tell you that one way of training is better than another. I also know that information for anyone training is much more readily available and instagram is great for lifting and lifters, even if at times it can bring out too much ego. Let me step back and return to the point of this blog.

 

Here is a short list of things that I do not see lifters using anymore and should revisit in their training.

  1. Escalating Density Training (EDT)- EDT is as simple as doing more work in less time. A simple explanation is pull ups. Let’s say you can do 6 strict pull ups. So maybe you can 3×4 for a total volume of 12 reps and this takes you 6 minutes to complete all the sets. Try this Do 12 sets of 1 with 10 seconds rest and you will have completed 12 reps in about 2 1/2 minutes. Now reduced the time until your rest period is 5 seconds. Once you can achieve this move to 6×2 with 10-12 seconds rest and again reduce rest period over time.
  2. Floor Press- Larsen press has seemed to replace floor press for most lifters. I tried the Larsen press and it is a fine lift. Yet, don’t forget about the floor press as an alternative to helping build a big bench.
  3. Timed Sets- Instead of doing 3×10 of an exercise do 3x30seconds and worry about your Time Under Tension (TUT) instead of just the reps.
  4. Generalist Training- When you do not have an upcoming competition just train to be a stronger human. Use some strongman, bodybuilding, and maybe even ideas from our olympic friends. Just become stronger and more resilient.
  5. Overhead Press- Stealing from my last point. Just be stronger.
  6. Going Off the Script- As I said at the beginning everyone used to have a training “crew.” Back then trash talking was the norm. With this trash talking often times we went off script and competed just to compete. There is a certain beauty in having fun with a group of people and trying to crush each other.

 

Well these are the rants of an old man lifter. As John Meadows would say, “old man cranking.” Keep evolving as a lifter and as a human and we will see what is old is new again… eventually.

 

Tempo Training; What, When, and How

In my most recent blog, I discussed the importance of performing paused reps and how to incorporate them into your training. Today, I’m going to go one step further and discuss tempo reps, and how you can use them within your training arsenal in order to continue progressing and knocking out your goals. The purpose of incorporating tempo work into your training is to emphasize your time in a particular portion of each lift in order to become more comfortable being in that portion, and therefore becoming stronger and more efficient within that given lift. First, let’s dive into the meaning of tempo in relation to the repetition.

 

In regards to performing a particular exercise, the tempo is the rate or pace that the exercise is being performed. Therefore, rep tempo is the rate at which you perform reps within a given set.

 

When written on paper, tempo is typically shown as a 3 digit code that looks something like this: (4-1-3). Each number portrays the amount of time in seconds to perform that specific portion of the exercise. The first digit (4) is always the eccentric (‘lowering’ or ‘negative’) portion of the lift. During a squat, that would consist of the descent into the bottom for a count of 4 seconds. The second digit (1) represents the mid-point of the lift. In the squat, this would be the bottom portion where you would typically transition from the descent to the ascent, except now you would hold for 1 second before ascending, just as we discussed in the last blog on paused reps. The third digit (3) would then be the concentric (‘lifting’ or ‘positive’) portion of the lift. This would be standing up with the bar for a count of 3 seconds.

 

Keep in mind, you can make the tempo whatever you want depending on where you think each lift needs the most emphasis. Let’s continue to use the squat as an example. If you have a problem with staying under control and in a good stable position on the descent of the squat, then you would want the greatest tempo to be applied to that part of the lift, with 4-5 seconds usually being the sweet spot. If you lose tension in the bottom of the squat, then you would want to add a pause around 1-3 seconds. If you are typically stable on the descent and in the bottom, but lose positioning on the way up, then, you guessed it, would want to add a tempo to the ascent. For this, 3-4 seconds is ideal.

 

When adding them into your training program, start with around 60% of your one rep max for anywhere from 3-4 sets of 3-5 reps. As you become more familiar, you can slowly increase the weight by 2.5-5% of your one rep max. This can be done weekly, but it doesn’t have to be. If you aren’t feeling ready to progress in weight, then stay at the same as the previous week with the goal of performing each rep more efficiently. Try this for 4-6 weeks and then go back to performing standard tempo repetitions and see the difference.

 

We are programmed to think that every lift should be performed as fast as possible in order to develop the most amount of force, recruit the most fast twitch muscle fibers, etc. The reality is, if we cannot move efficiently within each lift, then speed becomes irrelevant. So if you find yourself struggling to keep good form and tension within a given lift, or just want to change up your training program with a new challenge, try incorporating tempos and see the benefits for yourself.

 

– Curtis Miller

Happy Training Hour and Open Mic

One of our goals at UF is to be the most unique and diverse gym in the world. It appears as though we are doing a decent job with this, when you consider what we have done in the last few years. Here is a short list:

 

  1. Hosted “Bike Ride for Black Lives” fundraiser for Urban League of Greater PGH.
  2. Donated from our last meet to Veterans Place.
  3. Hosted two comedy shows (one was a fundraiser for OUT Athletics).
  4. Hosted a workout fundraiser for a friend and member who had cancer.
  5. Hosted two USPA sanctioned powerlifting meets.
  6. Hosted an in house push pull.
  7. Hosted workouts at Wigle Whiskey and Threadbare.
  8. Hosted Pittsburgh’s first ever metal, whiskey, and yoga event.
  9. Hosted outdoor workouts with our friends at Allegheny City Brewing.
  10. Hosted outdoor workouts with our friends at CommonPlace Coffee.

 

This is a short list of some of the things we have done. In addition to these things, you can come to UF anytime and see some of the strongest people around training and helping each other achieve their goals.

 

Now onto what our next event will be, on Friday Aug 27th at 6 PM, we are going to host a workout in our performance lab. This workout will be free to anyone and we invite you to bring friends. Following the workout we will head over to see our friends at Federal Galley for an open mic night. This is a free event yet we are asking people who want to pay to please just donate directly to our friends DanileStrong. I cannot promise that Curtis will sing a duet with CeJ, but who knows?

 

 

Sunday Threadbare Bootcamp

Party people of Union and all of our friends, it’s time to raise a glass to Summer Boot Camps! We are very excited to kick off our 3 part boot camp series at Threadbear Cider House & Meadery.

 

Say What?

 

We’re partnering with our Neighbor Threadbare Cider on a Summer Boot Camp Series once a month at the Cider House! The workout will include various bodyweight, medicine ball and banded exercises in a timed circuit style training with a cardiovascular & mobility group warm-up, cool down and even a fun butt kicking finisher. These sessions will be led by CeJ & some special guest Coaches (Skylyn, Cej’s Partner in Crime is in for this weekend) who will be able to modify exercises and motivate all participants to make exercising fun & support our Pittsburgh community. 9.99 % of your $20 ticket benefits Pittsburgh Parks Conservancy and includes a one glass of cider to enjoy at the Cider House after class! The Cider house has tasty brunch & fire pizza for some post workout fuel.

 

Where do I go to party?

 

Threadbare Cider House

1291 Spring Garden Ave

Pittsburgh, PA 15212

 

When?

 

This Sunday June 13th at 10am.

 

Who can come?

 

This event is ticketed but members of Union, patrons of Threadbare and any one who wants to get their sweat on for a Sunday Funday can come join the party. Tickets are available on Threadbare’s website under the events tab.

 

There are still tickets available and Skylyn & I would love to see you get sweaty this Sunday and cheers a glass or two of Cider with us. If you have any questions, please reach. We will see you this Sunday, my party people.

 

Pitter Patter,

 

CeJ

NSCA All-Americans at UF

For the first time in Union Fitness history, we have athletes in house who have earned the highest accolade from the National Strength and Conditioning Association. The designation of Strength and Conditioning All-American is awarded to those individuals who embody the values of each training organization and live out those values daily. The three individuals listed below showed exceptional dedication and effort for the entire both semesters and over winter break. I’d like to take this opportunity to honor three softball players from Point Park University. 

 

Jodi Frontino- Jodi was not only one of the first to show up in the fall, but she also stayed and trained over the winter. For three weeks over winter break, we were forced to train exclusively outside. It was very cold. That didn’t matter. Jodi was there. Her consistency and effort were top notch this entire year. What’s more, Jodi has a beautiful personality and our sessions are filled with laughter and playful banter. Everything is better when Jodi is around. She gives her group life. I’m very proud to know and coach Jodi. 

 

Hailey Leitner- Hailey was hip to hip with Jodi on day one. They were like that for the whole year. When Hailey is in the weight room, you know what you’re going to get. High effort, high energy, and a lot of personality. Hailey was also among those who braved the cold at Union in order to get her training in. Hailey was invested in the training process all the time, and she had great awareness concerning what she needed to work on. Hailey has the amazing ability of making me belly-laugh every day. I’m very proud to know and coach Hailey. 

 

Tyra Bell- After the first session ever training Point Park University athletes, someone asked me if anyone stood out. I thought about it and said, “There was one.” It was Tyra Bell. The level of effort she gave in the very first session was uncommon among uncommon efforts. It was impressive. I never stopped being impressed by her effort on every exercise, every day. Besides her work ethic, Tyra is sweet and personable. She’s easy to be around and a joy to instruct. I’m proud to know and coach Tyra. 

 

It’s worth noting that Point Park University Softball was the only team to have nominations for this award. This is a special program that is obviously doing something right. Hats off to Coach Coultas and her staff. We look forward to future training!

 

Once again, congratulations to Jodi Frontino, Hailey Leitner, and Tyra Bell on being named 2021 NSCA Strength and Conditioning All-Americans!

New Class, What is Old is New Again

We are excited to bring back an old class with a new twist, and one of our throwback trainers. Racheal (from cardiolab and bootcamp fame) is back! Powerful Bootcamp is also back!

 

The new and improved Powerful Bootcamp will be a little different. We will have this bootcamp on Monday and Wednesday night from 6:30PM-7:30PM. On Monday evenings the class will be held in the cardio lab and we will be using the weights that we now have in the cardio lab, be prepared for a mix of weights, cardio, and a great playlist from Racheal. Wednesdays will be an outdoor bootcamp with two instructors, and we will use a different location each week. The locations will be within a half of a mile of UF and will use the natural topography of our region to train. If weather does not permit us to go outside we have some special plans using our buildings here at NoVA Place.

 

The class is being designed a good compliment to our Powerful class. It will involved some aspects of strength training, yet will be more focused on conditioning and getting outside to enjoy the natural environment.

 

This class will begin May 3rd and will continue with the outdoor work as long as the weather permits.

 

 

20 Years and 20 Lessons

I have competed in one form or another in powerlifting for over two decades now. It may be a bit longer but I ain’t counting. No matter how long it has been here are a few things I learned along the way.

 

  1. Consistency is the only thing that works in any program.
  2. Stop looking for a coach and start looking for training partners.
  3. Know that you don’t know and learn from everyone.
  4. Somedays it is best to throw the program out and train with the group.
  5. If your gym doesn’t allow chalk, find a new gym.
  6. Find those stronger than you and follow them.
  7. Respect the IRON.
  8. Respect others training around you.
  9. Be patient, results take time and return to lesson one, consistency.
  10. Ride the wave. Somedays you are not in control and that’s OK.
  11. Don’t throw out the program because of one failure.
  12. What works today may not work tomorrow.
  13. What may not have worked in the past may work tomorrow.
  14. Over time how you approach each lift may change (this could be mental or physical).
  15. There is only three reasons you aren’t getting stronger (fear of pain, fear of weight, fear of injury).
  16. The pendulum will always swing too far. Whatever you think is right today will be assumed to be wrong tomorrow.
  17. You have two ears and one mouth. Listen twice as much as you speak.
  18. Most deadlifts aren’t missed they are given up on.
  19. Quitting is OK. If you don’t love it don’t do it. If you love it then keep fighting.
  20. Make this a team sport. Enrich your life through the sport.

 

This is my short list with an assist from Curtis Miller.

 

Hamer

Ham’s Training Log

Coming out of 2020 I was training with the Wizard himself, Charles E Jasper (we share the same middle name). I love training with CeJ as he brings a ton of intensity and dedication to each and every lift. Yet, I needed a change and it is hard to train with fellow employees at UF as both of us need the exact same time off to train. I decided to reach out to a good friend for programming. Ryan Nosak has been a good friend for a decade now and trains a ton of very successful athletes and non-athletes. Also, he trains at Quads gym with automatically gives him street cred.

 

Ryan knows me well enough to know my weaknesses and his philosophy (similar to mine), is attack your weaknesses. So without further ado here is what I am doing on week two with Ryno at the steering wheel and Ham pushing the car.

 

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

SATURDAY

  1. Safety Bar Squat AMRAP @80%, 3 x 6-8 @70% 1. BB Bench AMRAP @80%, 3 x 6-8 @70% 1. Deadlift AMRAP @80%, 2 x 6-8 @70% 1. Hamstring Curl 3 x 12-15 1A. Close Grip Bench 3 x 8-10 @65%
2. RDL 3-4 x 6-10 2. Seated BB OHP 3-4 x 6-8 2. Pull Ups 3-4 x 6-8 2. Leg Press 3 x 10-12 1B. Deadstop DB Row 3 x 10-12
3. DB RFE Split Squat 3-4 x 8-10/leg 3. Dips 2-3 x 8-10 3. Meadows Row 3-4 x 8-10 3. Hack Squat Machine 3 x 10-15 2A. Machine or DB Fly 3 x 10-15
4. Seated Calf Raise 3 x 15-20 4. Side Lateral 3-4 x 8-12 4. BB Curl 3-4 x 8-10 4A. Leg Extension 2 x 15-20 2B. Cable or Machine Rear Delt Fly 3 x 15-20
5. Abs 3-4 x 10-20 5. Skull Crusher 3-4 x 8-10 5. Abs 3 x 10-20 4B. DB Walking Lunge 2 x 10-15/leg 3A. DB Shrug 3 x 15-20
5. Standing Calf Raise 3 x 15-20 3B. DB, Machine or Cable Pullover 3 x 12-15
4A.  Preacher Curl 3 x 12-15
4A.  Cable Pressdown 3 x 12-15

 

This program is starting off much like a bodybuilding style program. Again, Ryan knows me and is attacking my weaknesses. I would be remiss if I didn’t add that in talking to Ryan about this what impressed me was the questions he asked. Here is a small sample of questions and info I gave him.

 

  1. How many days a week do I want to train? (4-5).
  2. How much time can I dedicate to training? (1-1.5 hours).
  3. What do I enjoy doing? (Long answer).
  4. Can I train on the weekends? (yes but prefer shorter days).
  5. I also added that on Friday mornings I ride my bike and my heart rate tends to be at or above 90% for 20-30 minutes so this is not an ideal day to train hard.

I was happy with Ryan’s questions because as an experienced coach myself I know the most simple questions often give the best information. I have found too many coaches who major in the minor and forget that how much time one has can profoundly affect an outcome. Also, what do you enjoy doing is an underrated query.

 

Please feel free to follow along with me and Ryan with this new journey and let’s see if I get better or just stay not too bad :-).

 

Have fun, train hard, and don’t take it too seriously.

 

Hamer

 

 

 

SMART Goals and UF?

When planning a training session or a group of training sessions one must ask what is the end game? Always start from the goal and work back. At UF we have many people training for meets, races, as well as different sporting events. With this in mind I ask you to take a moment and ask yourself honestly what are your goals.

 

Goals 

 

Start with the basics with goal setting. Make your goals SMART goals. If you are not familiar with SMART goals, SMART is an acronym for;

 

  1. Specific
  2. Measurable
  3. Achievable
  4. Realistic
  5. Timely

 

Take a little time to write your goals down. Maybe you want to increase your bench press by 20 lbs in 12 weeks or maybe run a 5k before May. No matter what goal you have in mind make it SMART.

 

Where does your goal fit in the gym?

 

At UF we are very lucky to have Curtis Miller as our Director of Customer Engagement. In short Curtis’s job is to make sure you are in the right place within our gym. Some people have very specific goals and for that need personal training or classes. Others may just need a treadmill to run on their training days. Regardless of what you need Curtis will help find you the place to be in the gym.

 

Different goals, Different Equipement.

 

If your goal is to be a high level lifter you may need some programming or training. At least I would assume you need a membership in the strength lab.

 

If your goals are to drops a few lbs and move a little better then a cardio membership may fit you better.

 

If you want to push yourself and be apart of a fun community then UF Unlimited may be for you.

 

If your goals are to sweat and move your body then the fitness center membership could be your option. This membership may be the most underrated option we have at UF. It is a great way to get into the gym (at a very affordable option) and train using some great equipment.

 

I listed each of these out because I have seen many people who have goals that do not align to their actions. Jim Rohn once said, “You are the average of the five people you spend the most amount of time with.” I am not sure if this is necessarily true, yet after twenty years of coaching I can say that from my experience, who you spend time with clearly influences you and your habits. Your habits will lead to your outcome.

 

Even as I self reflect on my training I see many mistakes. I asked myself yesterday am I a mountain biker who lifts or a powerlifter who mountain bikes? Also, I am aging in both activities quickly so maybe I’ll never set a SMART goal or maybe I need to see Curtis and find out my goals?

 

 

 

 

 

Weekly Wrap Up; It’s Meet Week

It is upon us, a chance for you to show us how strong you are! The UF Push Pull is this Sunday outdoors (yes it will be warm) on our turf. If you did not sign up and still want to lift we do have a few spots open (and we will accept same day registration). If you do not want to lift then please feel free to stop on by and watch some lifting and support our gym.

 

Lifting starts Sunday at 10 AM and we will probably have 2 flights of lifters.  Weigh Ins are from 8-9 followed by the rules clinic at 9:15. The entire meet should only be a few hours long, and then we are going to host a small get together for everyone to celebrate the lifting.

 

Other updates.

 

We are very excited for the return of Haley to teach our yoga. We do appreciate everyone patience as we have used subs and we thanks the subs for helping out.

 

Update on state COVID rules. We are now permitted to operate at 75% of capacity. While we have not had any issues with being at 50% it is exciting to have the ability to host more members. Please remember masks are still required.

 

Strength Project. For those of you participating, don’t forget to sign in every time you come to the gym to earn your free massage.

 

Thanks to each and everyone of you and be STRONG.

 

Todd Hamer