POWER LIFTS

Webster's:  Power -  “The measured rate of time at which work is done or energy is transferred”

The sole purposes of the Power Lifts are to increase the white muscle fibers and overall explosiveness of the muscles. When performing these lifts, always remember that the implements we are throwing ONLY WEIGH A FEW POUNDS! …The key to these lifts is at the "Point-of-contraction." This is when the direction of your lift changes (ie; when you are performing the bench press you are lowering the bar. The exact moment when the bar changes direction and begins its upward motion is the Point-of-contraction.). Our MAIN focus with these exercises is to explode at the point-of-contraction. The bar or machine that you are moving won't actually feel like it is traveling fast...but your muscle fibers are. This action is telling your brain that you really want the bar or machine to move faster...and you're pissed off because it isn't. When these muscle fibers begin their repairs, they will be repaired to move faster the next time the exercise or movement is attempted.

STRENGTH LIFTS

Webster’s:  Strength -  “The power to resist force, stress, or wear”

The sole purposes of the Strength Lifts are to increase your overall muscle strength and ability to move heavier weights. These lifts should ALWAYS be performed at a slow and controlled rate of contraction (same speed down and same speed up). Use a spotter during any and all new weight attempts, or for lifts that are at or near your personal max. Stretching and warming up the body are the two most important factors with these lifts.

Important Note; Connective tissue grows/strengthens at a slower rate than your muscles. Failure to stretch or warm-up will cause certain damage to these tendons and ligaments.

STANDARD LIFTS

The standard lifts focus on overall muscle growth. These groups perform a cross training of Strength, Power, and Endurance. It is here we are lifting for an increase in lean body mass. These lifts will increase our metabolism, decrease our body fat and create a more efficient and athletic self.