Category Archives: Training

We Have The Meets

It’s that time again! In 10 days we will be hosting the 2022 Texas Power Bar Open, right here at our very own Union Fitness. This will be the 10th sanctioned meet that we have been fortunate enough to hold here at Union Fitness since opening in November of 2016. Each one has gotten bigger, better, and more exciting for the lifters, as well as the spectators and fans. Obviously, we couldn’t do it without the help and support of our amazing staff, along with our good friends Doug and Candi Nostrant and their awesome team who always provide the best experience possible.

 

If you have never been to a powerlifting meet, I highly recommend that you check one out! Especially our meets here at Union. I may be bias, but we are very fortunate to have an amazing facility and support that allows us to hold some of the best meets that I’ve ever been a part of. Regardless of if you’re a competitor, or a spectator, there is something for you. This year we will have many great sponsors and vendors on hand providing a ton of support for the lifters and the spectators. Businesses such as Live Large, Fortifix, Victory Float Lounge, Athlete Recovery Lounge, and At War Athletics, will all be on hand with their products and services. Along with this, Edgar Snyder will be giving away $500 to the best overall Male and Female lifters, Texas Power Bars will be giving away two of their power bars, and Iron Rebel will be giving away gift certificates.

 

This year, we have four members who will be competing. Diana Jordan, Ava O’Brien, Brian Steinmiller, Eric Price, Jenn Robinson, and Zane Augustine are no strangers to the platform, and have been training extremely hard over the past few months to prepare. Along with this, our very own Miranda Gard and Toria Crispin will be competing in their first meet. It has been an absolute blast watching all of these individuals showing up every day and giving their all to each session.

 

So be sure to stop by and show them your support! If you would like to stop by, lifting will begin at 9am right outside of the main entrance. Admission is $10 for adults and free for children. We look forward to seeing all of you here, and maybe we will even see you on the platform at our next event next June.

 

– Curtis Miller

A Powerful Family

It’s no secret that one of the things we are most known for here at Union Fitness is our Powerful class. During my time here at UF, I have first hand witnessed the class evolve from 3-5 members back in our crowded strength lab, to 10-15 members in our purpose built Performance Lab. During that time, I have also seen members who were once new to lifting walk in feeling slightly nervous and hesitant, who now have the confidence to walk into any gym and manage their own weight training routine wherever they go. That is a very Powerful feeling.

 

If you are new to our Powerful class, let me fill you in on what you can expect. As you walk through the doors, you will be walking into a 3,000 square foot facility outfitted with 5 power racks, a variety of different barbells, adjustable dumbbells, kettlebells, med balls, battle ropes, sleds, and 100 feet of turf, just to name a few. Once inside, you will be greeted by our amazing coaches who will take the time to get to know you before class begins. You will also be greeted by our awesome class members. Some who have been there since the early days of the class’ beginnings over 5 years ago, as well as some who may have just walked in for the first time just a couple days ago. Regardless of where we are in our Powerful journey, we all started in the exact same place, walking through those doors for the first time, and picking up a barbell.

 

If you are one of our members who have been with us for quite some time, we are going to continue to provide you with the best service possible, while bringing you some new ideas to each class going forward. Going into the end of summer, we will continue to stick true to our roots of being Powerful, strong, and conditioned, all while continuing to focus on movement quality and technical mastery. As the fall and winter months begin to roll in, we are going to make sure that we get a head start on the holidays. This means that we will not be waiting until the new year to start working towards those goals that we have. We are going to begin that right now. So, over the next couple of weeks, we want you to think about some goals that you have for finishing out the year. What are some things that you told yourself at the beginning of the year that you wanted to accomplish before this year was over? We are going to write those down and work together to hold each other accountable each day that we step foot in class. These goals can be large or small, broad or specific. But whatever it is, write it down and look at it weekly. We will do everything in our Power to help you get there.

 

– Curtis Miller

Reflecting On Your 2022 Goals

Hello Everyone!

 

We’re now well over 8 months into the year 2022, so I wanted to come back to a blog https://unionfitness.com/torias-goals/ that I wrote back in January about this year’s top goals for me personally. While I go back and reflect on my goals, I want you to think about yours and how many of them that you feel like you’ve accomplished or could be doing better with, too.

 

My top 5 goals for the year were:

  1. Continue to build resilience.
  2. Develop new leadership skills.
  3. Have a solid regular training schedule.
  4. Increase my frequency of cardio sessions.
  5. Create better reading habits.

 

Looking back at this, I would say that I have currently reached 4 out of my 5 goals. I have continued to cultivate resilience in the past year, and I would like to continue to stay strong and build up resilience in the upcoming months.

 

I have definitely developed new leadership skills during my time here at UF. I’m constantly learning from my coworkers and staff members here, and have developed my own new leadership skills as well.

 

I have decided to compete in my first powerlifting meet that’s happening here at UF in just under 3 weeks, so having a solid regular training schedule has come a long way for me.

 

While cardio is still not my friend, I have increased my cardio levels immensely throughout this year. I’ve tried my best to make it enjoyable by either going on more local hikes, or I now have a bike that I try to ride either on the trails near my apartment or throughout the city a few times a week as well.

 

My final goal to create better reading habits hasn’t fully happened just yet. I plan and hope to read more throughout these last few months of the year and make it so that I reach all 5 of those goals.

 

How many of your goals have you reached this past year?!

 

Toria

Hamer’s Training Log

2022 has been a great year of training for me. I began with an injury which you can read about here. I returned to some training over the next few months. I made some big changes to how I train during this time. I began to do more sets of 5 and got away from singles and heavier weights. I have also spent a lot more time cycling this year than in previous years.

 

I have now had a chance to look in the mirror and ask what I want from my training. Checking my cycling stats I am riding an average of 5 days a week, and I am spending an average of 6 hours a week on my bike. Knowing this is a stressor that I must account for, I have adjusted my lifting to fit my current lifestyle. Ask yourself, does your training fit your lifestyle, or are you trying to fit your training into a lifestyle that is not cut out for your training?

 

Current Training

 

Some notes on my current training. I have cut my volume down to deal with my cycling volume. In addition I am spending more time warming up and doing my rehab/prehab work.

 

Monday

Squat 3×5 285,305,325

 

1a. Front Squat (not locking the reps and keeping tension on the legs) 3×10 145-175

1b. Lat Pulldown 3×10

 

2a. Band Assisted Sissy Squats 2×20

2b. Lying Leg Raise 2×15

 

Tuesday

Bench Press 3×5 235

FB or DB Incline 2×10-20 reps 80-85#(the goal is getting near failure).

Low Incline on Smith Machine 2×10-15 185

Seated Row 3×20 250#

Pushdowns 2×20

Cable Curls 2×20

Chins 3×6

 

Thursday

Conventional Deadlifts 3×5 365

Front Squat 4×3 225

1a Hanging Leg Raise 2×10-15

1b 45 Degree Hypers 2×20

 

Friday

Feet Up Bench 2×10-15 200#

Seated DB or FB Overhead Press 2×15-20 62#

Incline Strap Rows (this is a cable row with a strap while laying face down into an incline bench) 200# 2×20

Single Arm Pushdown 2×20 60#

Single Arm Cable Curl 2×20 40#

After this I may do some extra stuff for fun as Friday is my fun day.

 

This is a basic breakdown of my current training. My goals are not to get a ton stronger. My goals are to keep my strength levels while staying healthy, biking a lot, and having fun. As I stated earlier I am spending more time doing my rehab/prehab work in addition to what I have listed here.

 

Thanks for reading and I hope you found something interesting in this workout.

 

 

 

 

 

 

Have You Tried A RYDE Class Yet?

Now that we are well into the year with our newest class offering, cycling classes on the RealRyder bikes, it’s as good of a time as ever to come try out a class. We have cycling classes every day on the schedule for those early risers and after-work crews, a great way to add some cross-training into your fitness routine.

 

RealRyder stationary bikes have all of the things you’d expect in a stationary bike with the added side-to-side movement to mimic a more real life riding experience. This offers additional diversity in the muscles utilized and full body engagement. It can be a little intimidating to a new rider but if you consider a few of the following and take the chance on coming to one of our energy packed classes, you might surprise yourself.

 

  1. Show up early. If you have never taken a Ryde class or it has been a while since you’ve been on a bike, come to class at least 10 minutes before start time so one of our coaches can help get you set up. You will have a much more enjoyable experience with your bike set to match your body and not feeling rushed to jump right into things.
  2. Wear strong soled shoes OR bring your cleats (SPD). Feel free to ask a Ryde coach when you come to class if you are curious!
  3. Be patient with yourself! It typically takes about 5 Ryde classes to start to build your confidence and ease of movement on the bikes. Don’t worry, you are still getting a great workout even if you aren’t in and out of the saddle as much as the person next to you.
  4. Each class is choose-your-own-adventure. You are in control of the resistance on a Ryde and each person can choose the experience they want. Maybe you showed up to give 110% or maybe today is an 80% kind of day, regardless, congratulate yourself for showing up. We promise as Ryde coaches to make each class worth your time and effort.
  5. Have fun! All of our coaches make incredible Ryde programs curated to some of the best playlists, but you’ve got to hear it to experience it yourself!

 

Stay tuned for future details on our upcoming Live DJ workout on September 17th at noon. This will be a team teaching event with Ryde, bootcamp and yoga all wrapped up into one! It will be a donation based class so start rounding up your friends and let’s have some fun!

 

Rachael

 

New RYDE Instructor Spotlight

Hey! My name is Conor Delaney. I’m a new spin instructor at Union. I’m originally from the North Hills. I started college at Temple University in Philadelphia, then finished my degree at Robert Morris University in 2018.

 

I did the traditional sports rotation as a wee lad— you know, basketball, baseball, and anything intramural (although, I have to say, I was pretty good at baseball). But aside from traditional sports, I got into fitness early in college. I just wanted to feel stronger. I began lifting, transitioned to circuit training, and then stumbled upon cycling three years ago.

 

I ride my bike to feel good; everything else— the cardio, the sweat, the muscle growth and the soreness— come after. It’s my way to recharge and refuel my body, mind, and soul to give it everything it needs to get through the day. I can’t wait to share that with you.

 

Come play.

 

-Conor

Four Points Brewing Bootcamp

Hello Friends, Family, Distant Acquaintances & 6 Degrees of Separation to Micheal Keaton!

 

Do you like exercise, brews and rescue pups? Well of course you do & that is why UF & our friends at Four Points Brewing are partying with a Bumpy, Brews & Bullies Bootcamp. 

 

The bootcamp will be Saturday, August 20th from 11:00am-12:00pm at Four Point’s beautiful taproom in the North Side on Western Ave. This will be a free event that includes the bootcamp and your first Four Points drink on UF. We will be taking monetary donations and raising awareness of Biggies Bullies, a local foster home based rescue non-profit organization. “Biggies Bullies makes a lifetime commitment to provide each of our dogs with a safe, loving forever home.” This bootcamp will be co-lead by the wild man himself, lord of all things bumpy, the wizard of weights, Mr. CeJ and a super secret special guest Coach. Can you guess who it might be? The boot camp will be tailored to your personal comfort level of exercise and we are here to motivate, educate, have some fun & support our local community. Please sign up (for free) on Union Fitness’ website by clicking on the classes tab and locating the Four Points Bootcamp. Remember all are welcome, members, nonmembers, friends and distance relatives. If you have any questions, please reach out. So scream, shout and tell all your friends to get to Four Points on Western Ave on August 20th to kick your morning Saturday Funday off the only way we know how!

 

Hey Four Points, did we just become best friends? Yep!

 

Cheers to my exercising, libation drinking, rescue pup party people,

 

CeJ

A Crash Course Guide to Competing in Olympic Weightlifting

Many of you out there may be familiar with or have even taken part in a powerlifting meet at Union Fitness. Despite being a weightlifting meet, Olympic weightlifting meets run in a slightly different fashion. There are still the same 3 attempts for each lift however there are some slight differences in regards to how the meet runs. This will be a quick run through of some of the differences and information to get an idea of what to expect if you ever watch or want to compete in Olympic weightlifting.

 

Prior to any weightlifting meet you will sign up to compete in a weight classes for either men or women. Next will come the weigh in and unlike a powerlifting meet where you get a full 24 hours after weigh in, with Olympic meets you get only 2 hours. This can make competing a bit tougher without those 24 hours to get some weight back on before your first attempt. After the weigh in, you will enter your opening lifts for the snatch and the clean & jerk.

 

During those 2 hours you will do whatever you need to do to get ready and warm up before the first lift of the meet happens. Just as in a powerlifting meet, you will get 3 attempts at each lift however the attempts are taken in a slightly different order. In an Olympic weightlifting meet, once weight is added to the bar it does not come off. Therefore, after each successful attempt, more weight is added and it moves onto the lifter with the next lowest attempt. Once the new weight is added to the bar there will be a 60 second clock before the lifter must attempt the lift.

 

If your first successful attempt for snatch is 100 kg and your second is 105 kg and no one is lifting a weight in between that, you will have 2 minutes before your second attempt. It is not uncommon at some meets for someone to take their 3 attempts consecutively. Powerlifting is set up where each lifter goes through their first attempt and the weight is taken back off the bar to drop down for the 2nd attempt for the first lifter.

 

Now let’s talk about attempt changes, here is where things can get fun. For each attempt you are allowed 2 weight changes that can only go up in weight. In competitive meets, tactics come into play that can force certain weight lifters out earlier than expected. Or if they miss their lift, which you were going to take for the same weight, you can go up in weight for that attempt forcing the original lifter back out. This changes the clock from the normal 2 minutes that they would get for themselves to only 60 seconds. Once the snatch is completed there is a 10-minute break before the clean & jerk begins where the same exact rules apply.

 

I do feel that it is important to bring up one point about changing weights. At local meets, it is for sure considerate and in my opinion proper etiquette that if you are making a weight change which impacts the lifts of another weight lifter you give them and their coach a heads up. No one is trying to be a jerk and screw up another person’s meet at local competitions. At major meets such as National level meets or even the largest stage such as the Olympics, there are no friends, this is a sport and weight changes can be tactics to help you win.

 

At the end of the meet, the totals of the snatch and clean & jerk are added together to declare the winner of the weight classes. In meets such as Nationals there are individual medals for the snatch and clean & jerk along with a total of the two. You do not need to post a total of two lifts to earn a medal in an individual lift. These are just some of basics of an Olympic meet and the differences from a powerlifting meet but enough to get you through your first competition.

 

Ethan

Chasing Your Passion & A Tribute to Vin Scully

If you have been around the game of baseball for any amount of time, then you may be familiar with the name Vin Scully. Vin was widely known as the greatest sports broadcaster of all time. He began his career in 1950 as the voice of Dodgers baseball, and worked with them until he retired in 2016. He was known for his passion of the game of baseball, along with his love for all of the fans who enjoyed it. He had a way of making people feel special, and bringing them a deeper connection with the game itself. Unfortunately Vin Scully passed away earlier this week, but because of his deep connection with the game of baseball and all of the fans, his memory will live forever.

 

One of Vin Scully’s greatest calls of all time was Hank Arrons 715th home run to break the record previously held by the great Babe Ruth. Vin had a way of making you feel exactly what was happening. If you closed your eyes, you would feel as if you were there in the stadium. You could hear the crowd begin to roar as they grew anxious to see what Hank would do. On the second pitch of the at bat, Hank drove a ball deep over the left field fence to break the record. For those few seconds that he trotted around the bases, Vin stood up in the broadcast booth and turned his back to the game so that he would not be tempted to talk as the fans took in the moment. That his how passionate he was about the game, but also about the fans.

 

During his final game as a broadcaster, he stood up and said to the crowd, “I’ve always needed you far more than you’ve needed me”. You see, for all of those years, the game of baseball and all of the fans were what gave Vin his purpose and his drive, and therefore he was able to return the favor to all of those fans every single game. Everything we do is full circle. When we find what we are passionate about and follow it, we give our full self to whatever it may be. As it gives to us, we are then able to return the favor and give to it with the same joy. How much of a shame would it have been if Vin was too scared to follow his passion; if he never would have chased his dream, and we were never blessed with his wonderful enthusiasm for the game of baseball. Just think about how many people he was able to impact and have an influence on over that 66 year span. All of us are blessed with this gift, but it’s up to us to discover it, follow it, and never let it go. 

 

Below are the titles of two of Vin Scully’s most memorable calls that you can watch on youtube. 

 

“Vin Scully gives an emotional final sign off”

“Vin Scully calls Hank Aaron’s historic 715th home run”

 

– Curtis Miller

RAMP Up Your Warmup

What’s up, my wicked Wednesdayers!

 

The time has come to perform a proper warm-up before tossing your weights around. The days of slapping your quads, hitting some arm swings and getting right under the bar are over, you’re probably too old for that anyway.

 

Now let’s RAMP up your warm-up for your next training session. RAMP is a systematic approach of warming up that promotes the physical, psychological and technical skill of the participant  for their immediate and long term wellness development. The acronym RAMP stands for Raise, Activate, Mobilise and Potentiate. Time to break it down.

 

The Raise phase focuses on raising blood flow, muscle/internal temperature, muscle elasticity and firing up neural activation(mind and movement connection). This is achieved by using low intensity general movements. Some of these general locomotion movements include, jumping rope, jumping jacks,high knees or general gym cardio machines. If you played sports growing up or now, think of the first part of your dynamic warm-up. Take about 5 minutes to get the raise phase going.

 

During the Activate & Mobilise phase we are working to engage our muscles and mobilise our tissues to improve our range of motion and movement skill that we are going to be using during our training or game. We are still considering the prior phase here as we move from a more general movement pattern to specific.

 

The Potentiate phase is essentially a rehearsal of gradually increasing “stress” on the body to prepare for your training session or competition. Let’s think build up sprints/jumps or build up sets to your squats or even light and explosive medicine ball slams, throws and exercises.

 

Here is a quick example of the RAMP warmup for someone who is about to get into a Squat session at the gym.

 

Raise- 1-3 sets x20 reps of Jumping Rope, Jumping Jacks, High Knees, Forward & Backward Skips, Side to Side Shuffle

Activate- 1-2 sets x 10 reps of Banded Monster Walks,Banded Good Morning, Bodyweight Walking Lunges, Cossack Squats

Mobilize- 1-2sets x 5-10 reps of Squat to Stretch, Inchworms, Spiderman with Rotation, Cat Camel, Glute Bridge to Reach

Potentiate- 1-2sets x 5 reps of Medicine Ball Slams, Medicine Ball Chops, Box Jumps, Lateral Skater Hops, Build-Up Barbell Squats

Try the RAMP warm-up in your next training sessions and If you have any questions about RAMP, just let your Dude know.

 

Stay Warm,

 

CeJ