Pembroke Hill School
Pierson Strength Training Facility
The purpose of this seminar is to ensure that all users have been educated on safe, productive, and efficient strength training methods used at Pembroke Hill.
- Safety is of prime importance. Most, if not all, of the policies in place revolve around the issue of safety. Users should understand that safety will not be disregarded within our facility.
- Attendance. Users should sign-in before they begin training.
- Be coachable. The strength staff is here to help all users meet their fitness needs. We expect users to trust us and heed our advice. Keep in mind that we will treat you as if we were your personal trainer. We have a vested interest in your development but unlike a personal trainer you hire, we can tell you the truth and expect you to work hard. We do not need to tell you what you want to hear just to keep you paying.
- Be productive. We expect you to work while you are in the facility. Talking should be kept to a minimum and should not hinder your training or those around you.
- Be responsible. You must have your “membership card” with you when you sign-in. This card is our way of knowing that you have received proper training and serves as a reminder to you of our expectations on a daily basis.
- Be accountable. Record your training progress on your workout card as you train, not at the end. When you are finished with your work out and a staff member has signed it, you must return it to the file.
- Be clean. All weights must be returned to the rack when finished. Users who repeatedly leave the facility a mess will not be allowed to return.
- Be efficient. Facility hours will be 3:15-5:00. Users should be efficient in their training and get done what they need to do in a timely manner. Please honor the time-commitment of our staff and get in - get to work - get out. Mondays, Wednesdays, and Fridays are reserved for structured training days. All users are expected to attend on a regular basis. Tuesdays and Thursdays are reserved for "supplemental" work that users desire. For example, if an athlete really wants to do those 5 additional sets of dumbbell fly's and bicep curls. Tuesday would be the day to do that.
Pembroke Hill School Peirson Strength Training Facility: Training Philosophy
1) Train with a high level of intensity.
Intensity is not yelling loud, rather it is the ability to train past your comfort zone.
2) Attempt to increase the resistance used or repetitions performed every workout.
This is the application of the Overload Principle. The muscled must be challenged gradually in order to grow.
3) Ideally, perform one set of each movement to the point of muscular exhaustion.
Younger athletes may need to perform 2-3 sets until they are comfortable with the movement and understand the use of proper intensity.
4) Reach concentric muscular failure within a prescribed number of repetitions.
If you reach failure below the range the weight is too heavy, and potentially dangerous, it should be lowered on the next workout. If you reach failure above the rep range the weight is too light and you should gradually increase the resistance on the next workout.
5) Perform each repetition with proper technique.
The workout is only as good as each individual repetition. For maximum muscle-fiber recruitment and safety you should use a slow and controlled rep speed. We recommend a 2-second concentric movement (raising) and 4-second eccentric movement (lowering).
6) Strength train for no more than one hour per workout.
We find it counter productive to train with high levels of intensity for over 60 minutes.
7) Strength train 2-3 times per week on non-consecutive days.
To keep the body fresh and to avoid overtraining you should take time to recover. As long as your strength continues to increase your rest is adequate. Should your strength plateau or slip you may need additional rest not additional work.
8) Keep accurate records of performance.
This is the only way we can determine your gains in strength. This also is how coaches can help you individualize the workout for you, as no two athletes are exactly alike.
9) Safety above all things.
We are in the weight room to supplement your athletic skills with strength training. We do not want to risk an injury preparing for our sports. Non-athletes also do not want to risk injury in the attempt to improve their overall heath. Rule of thumb: If a movement is too fast or unorthodox do not perform it!
10) To gain weight, consume more calories to lose weight consume less.
Obviously the calories you put into your body should be healthy ones and the calories you cut from your diet should be done gradually. If you are serious about this concept please see Coach K for safe tips on weight gain and loss.