She is toward the bottom of a lat pull.
I am toward the top of a thruster.
The way each workout is designed and the way the workouts are designed to work together come from my background as an ill-informed lifter. In high school and college I lifted regularly, and had decent to good strength. I realize now that I was extremely inefficient with the lifting I did. If I could change one thing about my high school athletic career, it would be my approach to strength and conditioning.
I believe that a strenuous, well-rounded, diverse workout plan adds more functional strength and conditioning than many other programs. Below are some snapshots of what we are and what we aren't. To help illustrate what we aren't I am using stock pictures normally used to promote gyms. Many of these are the opposite of what I believe a functional gym should look like.
I'm sweating. I'm doing an exercise that involves multiple major muscle groups (legs, core, arms), explosiveness, core stability and balance, and a cardio element. When I'm done with this set I will immediately move on to doing something else.
She is not sweating. She is doing an exercise that involves one major muscle group, no explosiveness, and is done in a static sitting position.
When she is done she will smile more and engage in small talk/flirtation with the happy trainer.
The picture is crisp because the motion is slow and controlled. When he finishes curling with his right hand he will use his left bicep to curl the weight in his left hand. Each curl works part of the arm and a bit of the chest. Done consecutively, they can make your biceps tired.
The picture is blurry because he is in motion. When he finishes the pushup he will use his core muscles and legs to bring his feet back under himself; he will use his back muscles to bring himself back upright, and then use his legs to jump. Upon landing he will repeat the procedure. Each burpee works the arms, legs, chest, back, and core. Done consecutively, they work the cardiovascular and respiratory systems.
He is doing curls with one hand at a time.
Jeff is doing weighted burpees.
About us
What we are about.
What we are NOT about.
Mikey is doing bar rotations.
She is doing military press.
She will raise her hands until they are over her head by pressing with part of her arms. Then she will lower the weight to her shoulders. You could do this for two straight minutes without running short of breath.
This is yet another static movement commonly seen in the typical gym.
He will brace and explode off of his right leg, rotate his hips 180 degrees to the left and transfer the power of his hips through his core and arms. As he rotates, he will use his back, shoulders, and left leg to stop his momentum and rotate back again. Within 10 - 15 seconds this becomes tiring and puts stress on the cardio respiratory system.
This is yet another dynamic movement NOT commonly seen in the typical gym.
In summary . . .
Athletes receive training, instruction, and support on technique. Proper technique is important to maximize benefit and minimize risk of injury. Once athletes know what to do, they move through workouts with pace, purpose, and intensity. The lifts are full of dynamic and explosive movements so that cardio and endurance training are accomplished simultaneously with muscular strengthening and endurance. Power, endurance, and confidence come from hard work and steady gains.
I find the pictures on the right incredible and ridiculous. Sculpted trainers in tank tops spotting lat pulls, curls, and 5 pound military presses?! That is certainly NOT what we are about. Power, endurance, and confidence do not come from slowly doing exercises that work one muscle group at a time while smiling into the mirror at your trainer/chat partner.