The primary goal of this plan is max strength development, but it also includes short, intense, work capacity efforts (metabolic conditioning), as well as core strength, joint mobility/durability. The name of this program is derived from 5, 3, 1 rep loading parameters for the Squat, Bench Press, and Deadlift. Read More
She’s a navy wife who has lived some life and knows what it means to be strong. That strength saw her through a year caretaking her ailing husband who passed in April of 2020. When recalling that time, she shares that personal care took a back seat and her health went downhill. Lack of activity and eating well left her 45 pounds heavier and feeling sluggish and tired all the time. Her balance also began to suffer, and she worried about falling. Read More
Wednesday, May 26th world-renowned rock climber Hans Florine visited South Yuba Club for a Do Hard Things Challenge workout followed by a presentation of the multi-media film Speed Climbing Yosemite’s El Capitan. The evening fun kicked off with a – true to the name – very challenging workout (outlined below, if you missed the event and want to embrace Hans’ “do hard things” mentality, give this a try!) Read More
Start on one side of a 12”-20” plyo-box. Hop laterally to the top of the box, landing in 1/4 squat. Then hop down to the other side. Make sure your knees do not collapse toward each other on the landing. Repeat for 30 seconds building to 90 seconds over 6 weeks. Read More
The Quadzilla Complex trains eccentric leg strength. Start w/ 8 reps per movement. To progress, add 1 rep per movement/side each week for 6 weeks. Read More
After a spell of warm sunshine, the weather decided to up the ante on our 9 a.m. Spartan 300 Challenge last Saturday, April 24th with brisk temperatures and dense gray skies – even dropping some morning rain as though to dare those who might venture out. Read More
The drill strengthens the posterior chain muscles of the hamstring/glutes/hips/low back in one efficient movement to balance out the quad dominant movement of running and cycling. Read More
This exercise is an integrated full body drill designed to strengthen the legs and hips while the core stabilizes against anterior pelvic tilt. Start by facing away from the anchor, walk forward to add tension on the bands. Begin with feet hip distance apart – hands at your chest. Step back into a reverse lung with hands still at your chest. Then step forward raising one knee – press the bands forward. Slow and controlled. Keep spine neutral and stable during lunge and chest press. Repeat 6 lunges on each leg. Read More
Due to the repetitive demands of running and cycling, endurance athletes often experience muscle imbalances and joint pain. This can lead to “overuse” injuries as the body’s stabilization system is unable to maintain optimal joint alignment. Read More
Run/Cycle is a gym based strength plan designed specifically for runners and cyclists to improve durability and performance. Muscle imbalances due to high repetitive nature of the movement (anterior dominant) when running and riding can lead to joint and connective tissue damage over time as the muscle fatigues and the body’s stabilization system is unable to maintain optimal joint alignment. Read More
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