Lawton-Bronson Strength Program Overview
Our Strength Program is built upon three principles: Consistency, Perfect Form, and Intensity (CPI).
THE PHILOSOPHY BEHIND WHAT WE DO
GROUND-BASED ACTIVITIES: Research has proven that the more you apply force against the ground in your exercises the faster you will become. Thus, increasing the effectiveness of your sports skills. Exercises such as the Power Clean, Snatch, Squat, Deadlift, and Push Press all work to apply force with the feet against the ground. They are GROUND-BASED ACTIVITIES. Therefore, these lifts will be the core of our lifting program.
MULTIPLE JOINT ACTIONS: Sports skills such as running, changing direction, jumping, catching, throwing, blocking, and tackling require the athletes to use multiple body parts simultaneously. Multiple Joint Actions increase coordination and the ability to generate explosive force. Therefore, our approach to lifting will also be based upon the foundation of using MULTIPLE BODY PARTS simultaneously.
THREE DIMENSIONAL MOVEMENTS: Sports skills involve movements in the three planes of space simultaneously. (Forward-Backward, Up-Down, Side to Side). In strength training, only free weights allow movement movement in THREE DIMENSIONS. Not only does this help athletically but it also keeps injuries to a minimum increasing flexibility. Therefore, the vast majority of our lifting will be utilizing free weights.
TRAIN EXPLOSIVELY: Our weightlifting program will be based on explosive exercises similar to our sport. Training explosively with free weights and other drills allows for fast-twitch muscle fibers to be recruited and in return allows for a greater improvement in an athlete's performance. Therefore, the majority of our lifts will done QUICKLY AND EXPLOSIVELY.
PROGRESSIVE OVERLOAD: Intensity and volume are the key factors used to progressively increase the workload. The use of heavier loads increases the intensity while adding repetitions increases the volume. We will work on progressively increasing the intensity and volume to develop strength, power, and muscle size. We will never sacrifice good form in a shortcut attempt to increase the amount of weight being lifted.
WEIGHT ROOM RULES
No Horseplay at any time
No food, drink, or gum in the weight room
Do not sit on the various lifting apparatuses during your rest interval
Wear proper lifting clothes
Shoes must be worn at all times (No sandals or open-toe shoes)
Do not slam the weights on the weight machines
A spotter must be used on all free-lifting stations Ex. Bench Press and Squat
Use a weight belt on all overhead lifts and squats
Return all free weights to their correct weight racks and or weight trees
Report any injuries to a supervisor immediately
Never lift weights without a supervisor present in the room
Do not attempt a one-rep max without permission from the instructor
Do not change the volume or station on the radio/stereo
Always use a collar or clip on your bar when using the free-lifting bars
