November 2020 Programming Explained

A new month.  A new 4 Week Block of Programming! Read below to find out where we are headed for the next four weeks and the theme of each day’s training. Week 1 Day 1, Week 2 Day 2, Week 3 Day 3, Week 4 Day 4 Skill:  Agility Strength:  Maximal Energy System Development:  Aerobic…

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October – November 2020 Programming Explained

Super excited to announce the commencement of our next 4 Week Training Block here at Steelworks Strength Systems! Today’s post is to help our clients understand the structure and theme of these workouts and plan their week’s training more appropriately according to fitness needs and preferences. One of the newest aspects of this block of…

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Olympic Weightlifting: How to Fix Out of Sequence Knee and Hip Extension

When performing a clean or snatch, a certain sequence of joint extension must occur as the bar travels from the floor to the hip. From the floor to above the knee (the first pull), the angle of the hip remains relatively constant; greater extension occurs through the knee during the first pull. As the bar…

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5 Minute Mobility Routine for Improved Squatting

The squat is the king of the weight room.  Period. Show me someone who can squat well and squat heavy and I’ll show you someone who has developed mobile hip joint capsules, strong and flexible leg and hip muscles, and the right methods for increasing intra-abdominal pressure i.e. bracing strategies. If you are struggling to…

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The 20 meter Acceleration: the Best Strength Exercise You Aren’t Doing

Naturally, the goal of any strength program is to get….stronger. One way we can do that is to lift heavy things repeatedly over and over again.  Over time, that heavy weight ain’t so heavy anymore. Let’s imagine you are in a bit of a training funk, a plateau, on your squats.  You seem to be…

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How to Improve the Perception/Intention Dynamic for Improved Athletic Performance

If you watch enough football, soccer, baseball, or basketball, you might reach the following conclusion:  faster/quicker athletes have a better chance of winning games. However, for a batter in baseball, a running back in American football, or a goalie in soccer, speed expresses itself in different ways. Athletic movement executed efficiently and effectively allows an…

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Olympic Weightlifting: When to use the Drop Snatch v. Snatch Balance

If you have problems with speed under the bar and/or receiving a heavy weight in the snatch, two accessory movements to consider are the drop snatch and the snatch balance. In today’s brief video, we look at the benefits of each and when one might be more appropriate to use than the other.

How to Reframe Anxious Feelings into a Winning Attitude

If you ever played a sport growing up, no doubt you remember those pregame butterflies. Dealing with nervous energy is a part of the process of becoming a competitor. Too much nervousness, however, and fear of damage, failure, or embarrassment can shut down even the most experienced of athletes.  Months or years of hard work…

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Why Distance Runners Need “Dribbles”

Whether you do it for fun or do it as your main source of competition, there are two ways you can become faster over longer distances. First, you can create a powerful aerobic engine; you build your capacity to move oxygen effectively throughout your body. Second, you can create an efficient biomechanical engine; you increase…

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Periodization, Updated: Redefining Stress and It’s Impact on Training Outcomes

Periodization, or the scientific paradigm associated with improving athletic performance through volume, intensity, and density modulation, is based on the theories of stress adaption crafted by Hans Selye in the 1930s. However, our definitions and understanding of stress have evolved to include emotional and psychological factors with  mechanical and biological forces. A fantastic piece of…

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