Category Archives: Training

Controlling the Variables

Life Health, Nutrition, Training, , , , , ,

When preparing for any event, game, or competition it is absolutely necessary to put as much focus into controlling all of the things that you have the ability to control. It’s also important to understand that there will be many factors that are outside of your control. The main thing to keep in mind is that the chips will fall where they may. There is no use in worrying or getting worked up about things that are out of your hands. The only thing you can do is prepare to the best of your abilities while controlling as many variables as possible. The rest of the time you are just rolling with the punches. Sounds kinda like life, huh?

 

Below is a list of things that you can control in order to achieve the best results possible on the day of your event, game, or competition.

 

Training program: Although it is not necessarily the most important aspect as most people believe, a properly designed training program is certainly a huge piece of the puzzle when it comes to your overall success. A program that is precisely planned will help you be better in all aspects of physical performance while also helping to keep you injury free.

 

Nutrition & Sleep: These are two areas that often go hand in hand, and in my opinion are two of the most important yet underrated aspects of overall performance. When you have a nutrition plan that works for both yourself and your goals, you will have more energy, you will recover better from your training sessions, and you will make better overall progress. Similar to this, the right amount of quality sleep will also have an overall affect on the same things. When incorporated together, they can have a huge impact on your overall performance and success.

 

Stress, attitude, and your response: We cannot always control some of the things that happen to us in our life, or in the world. But we do have control over how we choose to respond to those situations. Stressors are everywhere, and always seem to find us at the most inconvenient times. Through techniques such as meditation, visualization, positive self talk, advice from quality people, etc., you can control those stressors and even use them to benefit your training and performance.

 

Individual relationships/ people you choose to be around: Choose to be around good people who will lift you up and good things will happen. Chose to surround yourself with people who hold you back, and that’s exactly what will happen. Having the right people in your corner for guidance and support is absolutely necessary when you want to be your best. Quality individuals will always keep you on track when you’re heading in the right direction, and will put you in check when you veer off course. 

 

Control these variables, and you will give yourself the best chance to succeed. Do not worry about or focus on those other things that are out of your control. Prepare to the best of your abilities and good things will happen one way or another. Stay strong, my friends.

Exercise is Medicine

Fitness, Life Health, Training, , , , ,

I’m sure you have all heard of the phrase “Exercise is Medicine” before, but have you ever taken a few minutes to reflect on what it means to you? 

 

It is so easy to get stuck in a repeat cycle of being unmotivated and feeling a little bit down. We all have those mornings when the alarm goes off and all you want to do is close your eyes, roll over, and go back to sleep. Once you have one of those mornings it seems like the rest of the days that follow tend to go the same way. This time of year, (when the weather gets colder, the days feel longer, you eat a lot of great holiday food, and you wear heavier/bigger clothing) it can be difficult to find that motivation to get yourself out of bed and do anything – especially get to the gym and exercise. The days when it is most important to find some time for yourself to go out and exercise are those days where you have no motivation, and maybe not feeling like yourself. The benefits of exercise are more than just physical. 

 

Even just one short 10 minute workout per day has a high amount of benefits. Exercise can get your heart rate up, reduce some daily stresses, and increase concentration throughout the rest of your day. You don’t need to set aside hours of your day to go to the gym to see some gainz. Just be sure to give yourself some time to get that workout in and I can guarantee it will turn out to be the best time of your day! 

Jocelyn’s Training Log

Training, , ,

One thing I’ve been working hard on is my headspace and mentality when it comes to training. I like to describe myself as being deer-esque, which if you know me personally is so true because I’m very light, happy, and everywhere all at once kind of person. I know when it’s time to compete and be serious but channeling anger, attacking the bar and digging deep within myself is not an everyday reachable thing for me.

 

Over the past several weeks I’ve been working on really channeling this intense energy and pushing myself to a limit I feel like I wouldn’t be able to sustain, but I sit there, in discomfort, and just put my soul into the workout/training piece.

 

Last week we had our typical team training session which included a very gnarly 21-minute same sex, team conditioning. I was the shadow on a 2-person team, this means I will do the same scheme of work as one partner (mimicking their efforts but being there for an extra push for both partners). It’s not always fun being a “shadow” because you feel your effort doesn’t count but I took this mentality and pushed even harder whilst pushing my other two team members in the process.

 

This was the workout:

 

21 MINUTE CLOCK

AMRAP 5

Buy-in: 32 cal bike (split however with a partner)

100-yard sled push (45#x2) *I did 50 yards

MAX squat clean in remaining time (135#)

Finished with: 10 squat cleans

 

IMMEDIATELY INTO

AMRAP 7

Buy-in: 40 cal bike (split however with a partner)

100-yard sled push (45#x2) *I did 50 yards

MAX squat clean (145#)

Finished with: 9 squat cleans

 

IMMEDIATELY INTO

AMRAP 9

Buy-in: 45 cal bike (split however with a partner)

100-yard sled push (45#x2) *I did 50 yards

MAX squat clean (155#)

Finished with: 9 squat cleans

 

Normally I would look at a workout like this and be wary that I could even move the 155# bar as I did during this workout, the fact that I attacked each rep and got roughly around the same reps per round/weight is a win for me. The most rewarding feeling is when your coach comes up to you not once but twice to tell you how happy they were with how you executed the workout and how they are noticing the mentality shift you’ve been working on.

 

I left this session proud of myself, 155# is only 30# off of my best clean and even a few weeks back I hit 5# off of my max at the end of a disgustingly rough workout. Both of these times my mentality was strong, I dug my heels in and I didn’t pull back.

 

I’m not entirely sure what we’re training for right now besides the CrossFit Games Open in February when our 2021 season begins but I’m here, working hard because this is no time to sit back and relax, it’s all about the grind right now, so here I am.

ACB Spooky Bootcamp Brews & Boos

Alcohol, Fitness, Life Health, Training, , , , , , , , , , , ,

Beetlejuice, Beetlejuice, Beetlejuice!!!

 

Spooky season is in full effect with pumpkin spice lattes at every corner, scary movies on each night, and Grayson & I coming to lay down a Trick or Treat Bootcamp on October 31st, 11am at Allegheny City Brewery parking lot.

 

This will be a free charity bootcamp that anyone can come get spooky at. We ask our non-members to sign a quick waiver before you get your Saturday Scaries on. Please bring any canned goods you can spare as we will be donating all to a local food bank.

 

You know when Grayson and I get together, you are in for a nice couple of tricks! Have no fear, at the end, we’ll hook you up with the first round of treats and some cold brews from our good friends at ACB!

 

Like, comment, and share this article so we can have some spooky fun, show support to a local business and community!

 

It’s Showtime!

One Simple Cue that will Help Your Squat & Deadlift

Training, ,

When performing the squat and deadlift, we’ve all heard and incorporated the basic cues. Things such as “back flat”, “chest up”, and “eyes straight ahead”, are amongst the list of things which we focus on during each training session, and at this point they have most likely become second nature. There is however one cue that we often miss which could have a tremendous impact on our progress within these two lifts, and that is “head back”.

 

A majority of the time (especially when the weight begins to get heavy) we lose track of what our body is doing as we become focused solely on lifting the weight. When this happens, one of the first things we might notice is that our head begins to stick out far in front of the weight, which then causes our body to follow. When performing the squat and the deadlift, we want as much of our body in line or behind the bar as possible. By doing this, we can keep a majority of the weight centered over our body which will increase our likelihood of completing the lift while decreasing the risk of injury. 

 

The next time you squat and deadlift, record yourself from the side. When you go back and watch the video, look at how you moved, and then take a look at your head position prior to, and throughout the entirety of the lift. If you notice that your head is drifting out, pack it up! This is how…

 

Squat: On the squat, make sure that this is something that you are focusing on as you unrack the bar. As you descend into your squat, drive your head back into your neck & traps about 50%. Then as soon as you start to ascend out of the bottom, drive your head back 100%. What you will find is that you are now able to better initiate the movement with your sternum coming up first as opposed to having your hips shoot up first.

 

Deadlift: On the deadlift, this is a technique that we want to apply from the very beginning. As we bend down to grab the bar, we should already be working on getting our head position where we want it. Then, as soon as we begin to initiate the pull, we want to pull our head back into our traps as hard as possible. When done correctly, this will assist us in making sure that our sternum rises first, and then our hips, instead of the other way around.

 

Give it a shot and let me know what you think. Stay strong, my friends.

Ten Reason to Join us for Squatober

Fitness, Life Health, Training, , , , , , ,
  1. Squatting everyday will make you stronger and cooler.
  2. Completing any challenge is a good thing.
  3. A cool T Shirt.
  4. A free massage.
  5. If you are a fitness center member you get a free upgrade to strength lab for one month.
  6. It is for a good cause (outfits an underprivileged school with a weight room).
  7. Meet some new friends who also like to squat.
  8. Everyone can pick on CeJ.
  9. PR Party at the end of the month.
  10. For every person who does this I will personally donate 5 dollars to a charity of your choice (when in doubt bribe them).

 

These are my reasons why you should join us for our first Squatober here at UF.

 

Todd Hamer

Control Your Deadlifts for Better Progress.

Fitness, Training, , , ,

Out of all of the major compound lifts, the deadlift is the only one that does not require an eccentric (lowering) phase to initiate the movement. Because of this, the concentric (lifting) portion is hands down the most important aspect to be trained. But, what if I told you that focusing on how you return the bar to the floor could greatly help you increase the quality and strength of your pull?

 

We’ve all seen it, someone sets up for a set of deadlifts, lifts it with great form and control, only to be followed by an uncontrolled limp-body descent. If you watch closely, there’s a good chance that you’ll notice each of the following reps become less sound and less technical than the one before. Whether you’re a powerlifter training for a competition, or someone simply looking to improve strength, the goal should always be to make every repetition an exact representation of the one before.

 

Now, I completely understand that holding a bar in your hands loaded with heavy weight for any period of time can be uncomfortable. The last thing that anyone wants is to feel the knurling of a bar trying to pull the skin off of their hands. But if you’re going to take the time to perform a lift every single week for months and years on end, why not take the time to get the most out of it possible, right?

 

So, if the deadlift is a concentric only lift, then what’s the point of worrying about how we lower it? Well, let’s look at the squat and the bench press. As you lower the bar, you’re gaining feedback from your body on what muscles are firing and how to keep them tense and engaged. This then allows you to be in a stronger position for the concentric portion. So even if the squat and bench press started from the bottom up, by practicing this technique we would sill get stronger. The more practice we have doing this and the better that we get, the more efficient we can be. Over time, this adds up into many technically sound lifts, which allows us to also get stronger.

 

So how do we apply this to the deadlift? The easiest way is to try to make your pull and your return look like a mirror image. If you were to watch the entire lift on film, it should look the exact same when played forward or backwards. While you’re doing this, be sure to start light and take your time. Understand that at first this may affect how much you can lift overall, but it will drastically improve your strength over time. Start with around 60-70% of your max and try to take around 3 seconds to return the bar to the floor. During that time, focus on recognizing which muscles are working, and what needs to be done in order to keep them engaged. Do not lose that tension once the bar returns to the floor. Even in between reps, keep tension, stay engaged, and in the exact position that you want to perform the next rep. This will then help you know exactly what to do when you begin your first pull, even without being able to perform the eccentric phase. Over time, as you learn how to build and keep tension throughout your body, you can start applying this to heavier weights, and you will begin to see your strength and technique improve tremendously.

 

If you see me in the gym, don’t hesitate to grab me and ask for help. If you follow me on Instagram, don’t hesitate to send me your videos. I’m glad to help any way I can. Stay strong, my friends!

 

Curtis

The Power of Powerlifting

Fitness, Life Health, Training, , , , , ,

This past weekend, Union Fitness hosted the 3rd annual Iron City Open powerlifting meet. With the help of our staff, Doug Nostrant and his team of referees, along with our member volunteer spotters and loaders, we were able to have an extremely safe and successful event. I will be completely honest, this is an event that I was very unsure about happening a couple of months ago, and even up until a few before the competition. As far as I am aware, this was the first event that was held in the western PA area since before the start of the pandemic in March. 

 

What made this event special was not only the competitors that attended and the weight which they were able to lift, but all of the people who came together to make sure that everyone was safe and meeting all of the guidelines and standards necessary in order to be able to hold the event. From the outdoor tent, to the USPA referees making sure that the equipment was properly cleaned after every single lifter completed an attempt. That’s right, the bars and benches were disinfected and cleaned after each competitor touched it. You can’t ask for much more care and safety than that. All while wearing masks and face shields for 7 hours in 90 degree weather. This truly goes to show how strong the Powerlifting community is, and how much love and respect goes into it.

 

I am entering my 8th year as a competitor. During that time, I have personally competed in 15 competitions, and I have either attended and/or helped individuals in another 15 or so events. The more meets that I attend, and the more mature that I become, the more I understand and appreciate everything that the sport of powerlifting has to offer, and all of the people whom I’ve had the opportunity of meeting in the process. On the surface, powerlifting may look like a bunch of meat heads with low IQs walking around sweating, grunting, and yelling absurd statements just so they can pick something up one time and then put it down. However, if you dig deeper and spend some quality time in the community, you will meet some of the most genuine people who you’ve ever encountered, and you will witness first hand how powerlifting can help you become better in every aspect of life.

 

In powerlifting, you have to develop a plan of action and then take one step each day in order to reach that goal. It’s inevitable that you will encounter crossroads, hardships, and even frustration along the way. Over time, when approached correctly, this will equate to many small victories and lessons learned. Lessons which can not only help you become a better athlete, but can carry over into being better in your career, in your relationships, and within your own self. The best part of this is having the ability to pass on these lessons to other individuals so they can benefit from the same things which you have. At the end of the day, that’s what it’s all about. Living, learning, and passing on.

Iron City Open 2020, Wrap Up

Fitness, Training, , , , , , ,

Well folks we hosted our first meet during a pandemic. We had to follow many new procedures and guidelines, yet I am confident that we pulled it off in a safe and strong manner. We want to thank everyone who was involved. Meet organizers, volunteers, competitors, judges, friend and family. Thank you all for coming out and supporting the lifters.

 

As most people know we had to have a meet with limitations on how many people were permitted to be here and while requiring masks. We are proud and happy about how so many people came together and supported one another while respecting all safety guidelines.

 

The meet itself had a very different feel as it was moved from a 2 day meet to a 1 day meet. There was no large crowd of cheering fans and anyone who wanted to watch had to bring their own chair and sit outside. At times it felt more like a picnic than a meet.

 

As for the lifting… let us have an ego here. UF did great! All the lifters who train here did great! Our own Cody Miller won best lifter. The best female lifter was Kelly Piccione. Josh, Bobby, Monica, Stew, Simone  (adopted UF lifter),  all had amazing days! I also want to thanks all of these people for helping make the day successful, Dave, Matt, Josh, Kerry, Liz, Cayt, Vicky, Bryce, Frank, Keenan, Curtis, CJ, Cody, Faruk, Jared, Nate, Derek, John,  Toria, Zain and all others hopefully I didn’t miss anyone.  Thanks to all vendors as well.

 

At the end it was a successful meet and we hope that we met everyone’s expectations. We also must thank you for being members and supporting us through these strange days we are living in.

 

Todd Hamer

 

 

Iron City 2020

Training, , , ,

As many of you know, the Iron City Open is being held tomorrow here at Union Fitness beginning at 9am. We have put in place as many safety precautions as we could think of so that it can be a sanitary environment while allowing people to return to an activity that was once a normal part of their lives. We understand the incredible responsibility involved, and we appreciate everyone who has contributed to making this event a success.

 

If you haven’t been a part of the powerlifting community, it’s as supportive a tribe as you will find. Winning is rarely the main focus for the competitor. The majority of powerlifters are concerned about doing more than they’ve ever done before. To take the hero’s journey. To have the courage to leave the known, travel into the unknown, slay the dragon, and bring back something useful from the journey. And you might think that a personal record is the useful thing that they bring back, but it’s not. The useful thing is a greater knowledge of the self. Getting a better understanding of what is possible and what may still be possible for every individual…this is the prize.

 

The powerlifters who understand this universal struggle are there to spot, wrap, encourage, and console anyone who is willing to step up to the platform. You better believe this will be going on tomorrow. And if you need a word of encouragement or someone to chalk your back, come find me.