Strength Nation in Jamisontown | Sport & recreation

Strength Nation

Locality: Jamisontown

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• Sport & recreation
• Gym/Physical fitness centre

24.01.2022 How do I choose exercises for my program? The answer to this will need you to have a pretty good idea about the demands of your chosen sport, your strengths and weaknesses and the major muscle groups involved in your sport. Let’s break it up into three parts, in order of priority. CORE EXERCISES It’s important to understand what exercises are of highest priority, which are called ‘core exercises’. These are those that have the most direct cross-over to your sport. As a powe...rlifter, squat, bench press and deadlifts are our core exercises. We should be seeing these lifts in nearly every training session. Remember our specificity post about the ‘SAID’ principle. The more practiced the skill is, the better you will become at it. SUPPLEMENTAL EXERCISES Next on the list is our supplemental exercises. These are those that have a great level of specificity but with some manipulations of the exercise. For example, decline bench, squat with bands, pause deadlifts etc. Selecting these exercises should come from what you as the athlete need to improve on, but also to isolate and strengthen the major muscles involved in the skill. For example, your deadlifts move fast off the ground but you struggle to push your hips though, try implementing some pause deads, RDL’s or add some bands. Understand your individual lifts, break them down and identify where you’re having the most trouble. ASSISTANCE EXERCISES Or accessories. These have the lowest level of specificity, but are great to isolate individual muscles. Assign yourself accessories based on which muscle groups are used for your lifts and select those of which need the most improvement. E.g. Your bench is slowest at the lock out, so train those triceps. Tricep pushdowns, dips, Tate press, L press for a few examples. There is no point assigning yourself only bicep curls and lat pulldowns as accessories when your triceps need the most work. Once you become great at understanding these concepts, then we need to become familiar with the relationship between reps and loads, stay tuned for our next post on this topic! - @annabelleo_ See more

21.01.2022 Well that’s a wrap....Strength Nation is no longer trading from 3/70 Mulgoa Rd Jamisontown. We would like to thank everyone for their support over almost 5yrs, our members, our friends, and especially those who stuck with us through the COVID shutdown, the powerlifting federations APU, PA and GPC we greatly appreciate it. Those who have made our comps so special the competitors and coaches, referees, spotters and loaders, announcers and the table teams thank you. It’s time for a change of pace, that’s it for now, but not forever, watch this space Ray & Sarah

19.01.2022 The time has come to make a change, we are looking to do more of this We are making the change to move from the West to the East by summer, which means we are selling the equipment in the gym preferably all as one, so if you’re looking at setting up your own gym, this could be a great opportunity for you Please email [email protected] if you’re genuinely interested. We’re so very grateful to our members that have made it such a special place to train and made it so much more, you will always be a part of the Strength family... Ray & Sarah

06.01.2022 We believe that we have discovered the best beef jerky hands down ever made. Seriously amazing, for serious beef jerky lovers with a spicy kick. We are lucky enough to be in the inner circle of the maker of this delicious delight. If you would like to also enjoy this masterpiece of beef...send us a private message to get the deets

01.01.2022 Linear periodisation. Most commonly known for its simple and easy to understand style. During each mesocyle, intensity increases as volume decreases in incremental stages. Usually done in phases such as hypertrophy, strength and power. It’s a great way to introduce lifting to beginners as it allows them to focus on technique first via light weights and more reps. Then continues to build strength in the next phase, then finally power. Its gradual, sequential progress that is e...asy to track. However, in more experienced lifters, we don’t often see progress in a linear fashion. As our strength increases, we can’t just simply increase intensity each week and expect to PB every block. t is also discussed that the progression made in the first hypertrophy block may be lost by the time you reach the power block. This is where other periodisation styles like DUP and conjugate come into play. Though, there are many successful lifters who use LP and have proven its effectiveness. With any program, it’s important to design it in ways that work for the lifter. There’s no ‘cookie-cutter’ program, and understanding this can be the difference between a great and an average coach and/or lifter. #strengthnation #powerlifting #periodisation #strengtheducation See more