April 2021 Programming Explained

Friends, March is almost over and that means it is time for a new four week block of programming!!!  Keep reading below to get a thematic breakdown of each day’s training. Week 1 Monday, Week 2 Saturday, Week 3 Friday, Week 4 Thursday Skill:  Reaction Strength:  Speed Strength, Power Energy System Development:  Alactic This day’s…

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March 2021 Programming Explained

Friends, it’s time to start a new block of programming!  Keep on reading to learn more about where we are headed over the next four weeks and the focus of each day’s training. Thematic Template Week 1 Monday, Week 2 Saturday, Week 3 Friday, Week 4 Thursday Skill:  Reaction Strength:  Power Energy System Development:  Glycolytic…

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February 2021 Programming Explained

Well it’s that time again!  New block of programming begins this Monday February 1.  Below you will find the focus for each day’s training. Weekly Structure Planning out a training week can be subject to many things:  work, family….a pandemic.  In our four week block of programming, the Skill and Strength workouts will remain relatively…

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3 Reasons Why You Need Plyometrics in Your Training Program

At Steelworks, we love all sorts of hopping, bounding, jumping, and skipping.  In short, we love plyometrics! Plyometrics are great tools for teaching both contractile (muscles) and non-contractile (tendons, fascia, ligaments, even bone!) tissues how to manipulate the stretch-shortening cycle (SSC) The SSC occurs when the aforementioned tissues incur tension in an eccentric orientation (think…

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4 Tips to Start Handstand Walking

One of the themes of our SKILL work here at Steelworks Strength Systems is balance.  Handstand walking is one of the most technical of the upside down balancing work we do here. If you’ve mastered handstand holds or handstand pushups, handstand walking could be your next movement challenge. Check out today’s video and learn four…

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3 Step Sequence to Fix the Kettlebell Clean

If you find your kettlebell smashing into your forearm during your kettlebell cleans, this video is for you.  Try this three step sequence and kiss all of your forearm bruises goodbye!!! Did you know that your first three class are FREE??!!  Register for your 3 Class Trial HERE!

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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