Small Group Strength Program New Saturday session for the crew with the “beloved” sleds for the strength portion. After 8 weeks of having squats (4 of those having a bar on the back for ISO’s) we switched to a sled variation for next 4 weeks (concentric only). It’s a safe way to push loads and always cool to see people be surprised and say “I’ve never pushed this much weight” as they’re empowered through training! Block 1 - Strength/Power ▶️ Heavy Sled ▶️ Band Resisted High Knees ▶️ DB Chest Sup
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Small Group Strength Program New Saturday session for the crew wit…
16.3K viewsJul 1, 2023
FacebookVigor Ground Fitness and Performance
Small Group Strength w/ Isometrics Every 8-12 weeks I’ll make the strength block exercises isometrics to work on weak links, clean up form, and its not as intense on the CNS. Below is Saturday’s program and then I’ll break down how we progress block 1 👇🏼 Block 1 - Strengh/Power ▶️ Safety Bar Squat Hold ▶️ Squat Jumps ▶️ Pike Pull Up Hold Block 2 - Muscle Building ▶️ Banded Push Ups ▶️ KB Goblet Side Lunge ▶️ Hollow Hold Dynaball Transfer Block 3 - Conditioning ▶️ “Hurt & Hold Intervals” The 4
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Small Group Strength w/ Isometrics Every 8-12 weeks I’ll make the stre…
18.1K viewsAug 28, 2023
FacebookVigor Ground Fitness and Performance
Small Group Strength Program 💥 We had a 20 deep squad Tuesday for the new strength program and the energy was 🚀 Haven’t posted these in a while but back at it :) The new block was 👇🏼 Block 1 - Strength/Power ▶️ Slider DB Reverse Lunge ▶️ Step Up Jumps ▶️ Single Arm DB Bench Press (Hip Thrust ISO) Block 2 - Muscle Building ▶️ KB Goblet Squat w/ 3 Pulses ▶️ 1 Arm DB Rows ▶️ Crawl Position Shoulder Tap Block 3 - Conditioning ▶️ High Knees - 10 seconds on/20 seconds off #vigorground #smallgroup
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Small Group Strength Program 💥 We had a 20 deep squad Tuesday for t…
474.4K viewsFeb 29, 2024
FacebookVigor Ground Fitness and Performance
Saturday Small Group Strength The 7am Saturday crew is pure 🔥 energy and comes through 16-20 deep and I absolutely love coaching them. Same thing with the 8am crew. Saturday mornings are lit! New Saturday program 👇🏼 Block 1 - Strength/Power ▶️ Double KB Squat ▶️ Box Jumps ▶️ DB Chest Supported Row Block 2 - Muscle Building ▶️ Offset DB Elevated Reverse Lunge ▶️ High Incline Press ▶️ Single Leg Hip Thrust ▶️ Banded Shoulder Raises Block 3 - Conditioning (Timed Block 3:1 work rest) ▶️ Lateral S
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Saturday Small Group Strength The 7am Saturday crew is pure 🔥 energ…
470.2K viewsDec 11, 2023
FacebookVigor Ground Fitness and Performance
The reality is that most people who choose a group environment do so because they really enjoy the social aspects of training with others. Our small groups afford this to everyone while simultaneously keeping the focus on the individual. Want in? We are a phone call away 314.892.8009 #havenoweakness #goalbased #stlfitnessclass #personaltraininggym #personaltraining #functionaltraining #functioninmotion #wsccstl #stlfitness #livewell #movebetter #grouptraining #thestrengthprojectstl | The Strengt
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The reality is that most people who choose a group environment do s…
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FacebookThe Strength Project
Using Eccentric, Isometric & Concentric Methods In Your Group Strength Training One thing I find important is to use all 3 methods when you program your strength groups. This matters not only to change intent and be able to manage fatigue (some things are more stressful than others and it’s important to rotate them in and out) but also because it’s transfers well to performance. For example, in this phase one of our main lifts in block 1 is safety squat bar yielding isometric holds where we incr
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Using Eccentric, Isometric & Concentric Methods In Your Grou…
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FacebookVigor Ground Fitness and Performance
True strength isn’t just physical; it’s built together. 💪 When you support each other, encourage each other, and grow as a team, there’s no limit to what you can achieve. Stay loyal, stay committed, and change together. You don’t have to do it alone—growth is better when shared. ❤️ #Teamwork #GrowthTogether #StrongerTogether | GYM Motivation
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