Strong & Healthy Woman Program
This is an amazing 6 week journey in learning the fundamentals of strength training, nutrition, and fitness. There is no where else you will receive the hands on and detailed instruction. 6 weeks of group training 3 x per week and nutritional coaching and goal setting is all included with this program!
NEXT KICKOFF MAY 21, 2016 10:30am
NEW EARLY BIRD SPECIAL ONLY $189!!
HIGH SCHOOL ATHLETE PROGRAM
FUNDAMENTALS OF STRENGTH AND POWER
KICK OFF JUNE 6, 2016
WE WILL BE HOLDING A FREE SQUAT AND DEADLIFT WORKSHOP MAY 14th, FOR ALL HIGHSCHOOL ATHLETES! SIGN UP HERE..
SIGN UP FOR THE CLINIC
Learn More About Evolution Fitness
Have you been squatting and feel that it can be improved?
Do you feel like your squat has hit a plateau?
Have you been wanting to learn how to squat safely and effectively to improve overall strength?
JOIN US SATURDAY MAY 21st, 9am-11am
WE WILL COVER
- Squat Prep and Mobility Drills
- Set up and Breathing techniques
- Assessing which squat style is best for your body type. Should you use a high bar or low bar position? We will answer this question.
- Should your feet be wide, narrow, pointed out, or strait? We will help you figure our your optimal position.
- Executing the squat with explosive power.
- Understanding how to program the squat as part of a general fitness routine vs. powerlifter.
- This is a very hands on Seminar so come prepared to train!
Whether you are a novice, body builder, Crossfitter, or Powerlifter we will help you dial in your squat.
This 2 hour hands on Seminar is only
$20 for current Evolution Members
$30 for non Members
It was an honor to train Canadian Olympian Emily Batty this year in her quest to medal in the 2016 Olympic Games in Brazil. Emily came off of an amazing year winning the Pan Am Gold Medal in 2015! She came to Tucson for the awesome weather to train in the winter. She hire me to be her Strength Coach in December and it was a strong 4 months of strength training. When I started my career as a personal trainer in little ol’ Tucson over 15 years ago I dreamed to train Elite Athletes. The truth is I would not have known what to do 15 years ago with elite athletes. To have the opportunity to coach Emily this year was one of the highlights of my career. She was a pleasure to work with, very coachable, humble, and an extremely hard worker. Emily and Adam(her cycling coach) put this video together and it was an honor to be a part of this video. It is a great commercial for Tucson and the personal training and Strength Coaching we do at Evolution Fitness.
Reminiscing back to my high school days I can honestly say I am grateful for the exposure I received to weight training. Myself and my teammates would meet at the crack of dawn during football season to pump iron in the Dungeon weight room. In the off season we would meet after school and spend hours bench pressing 3 times per week. We also squatted and practiced power cleans, and of course did a ton of bicep curls. I remember working my biceps so hard at times I couldn’t wash my hair in the locker rooms, not because they were sore, but they were actually unable to move…
Having said all this I can honestly say that our training time was rarely supervised and I don’t ever remember being taught how to squat or bench. I do remember a few moments of instruction at times after school on the power cleans, but it really was just a 3 minute introduction to one of the most complex movements in weightlifting. Having been a high school athlete I walked around for the next decade thinking I knew how to lift weights, but the truth is I was in and out of injuries that were created in the weight room. I was taught a few things, but I was never taught the fundamentals, the most important things. I was never taught how to set up a squat. I was never taught how to breath during the movement, which is crucial for not only safety, but also improvements in strength. I will never forget being taught to look up at the ceiling when squatting. They actually had a smiley face drawn on the ceiling above the squat rack and yelled at us if we weren’t staring at it. Knowing what I know now this was one of the worst pieces of advice I ever received and lead to a squat injury the year after I graduated. That injury is still with me today.
Fast forward over 20 years later and we are seeing very little improvement in the development of high school athletes in the weight room. We are still seeing kids come to us staring at the ceiling while doing squats. Even with all the advancements in sports science over the past couple decades we’re still rarely seeing improvements at the high school level. I cannot count the times I have had young athletes come to us at Evolution Fitness with horror stories of the lack of supervision and instruction in high school weight rooms. The Math teacher who has been “lifting” weights for years is supervising open gym yet the athlete comes to us without the ability to master a few bodyweight movements and somehow has been doing heavy power cleans all year… These are red flags!
I was asked recently about our high school athlete program and what it was about. The words that came out of my mouth were: “it is what a high school weight training program should be.” After those words came out I realized that is exactly what it is. Each new student will start with a 6 week course, training 2-3 times per week with instruction in the principles of strength. We will teach each student how to set up for each lift, the appropriate breathing, foot position, and execution of each lift from beginning to end. We will also teach the fundamentals of programming for optimal gains. Strength is crucial for each sport but we also understand that a Volleyball player does not have the same strength requirements as a football player so we tailor each program accordingly.
At the end of the 6 weeks we will offer supervised open gym for the athletes and each individual will be working on a personalized program based on their needs. A qualified and certified strength coach will be in the room to spot, coach, and adjust programming as-needed for all of the athletes. Yes….. Exactly what high school strength training should be.
TRAINING TIMES SPRING 2016
Our kickoff for this program will be April 2nd. Coaching times will be Tuesday/Thursday 3:45pm and Saturday Mornings at 10am. This first group will run for 6 weeks. If some athletes can only meet 2 times per week we will adjust their programming to make sure they will receive what they need in those 2 days. Each training time will run about 75-90minutes.
During these sessions we will not only work on strength, but also mobility and conditioning. After the 6 weeks is up we will have open gym times in the afternoon with supervision.
June 6th we will kick off our summer program. We will offer 2 different times
10am-11:30 M/W/F and 3pm-4:30 MWF. We will limit each group to 12 Athletes.
Written by Aris Demarco
I don’t think we can deny that many of the strongest people in the world, the best strength athletes, are greatly aided by the most advanced science we have available. I think that genetics are the most important factor—I doubt anyone reading this will ever have the build of a Zydrunas Savickas no matter what they eat and how they train—but beyond that a great many strength athletes have really good coaches.
Boris Sheiko’s powerlifters, the Chinese weightlifting team, Westside Barbell’s geared powerlifters all benefit from coaches with a certain method. Look at Sheiko’s work in particular and you’ll see an exercise in precision and complexity. Loading and unloading weeks within a month, number of lifts in each intensity zone is calculated, and so forth. How does this or a super high volume, high frequency program like the Chinese weightlifting model affect an athlete in some other sport, an amateur lifter, or even an intermediate level powerlifter? It doesn’t.
Most people don’t have time to lift 4 to 6 hours a day and live in near isolation so that their only measurable stressors are training and competition. Powerlifting meet in 16 weeks but there’s a family vacation partway through, that has to be taken into consideration. Long day at work and the lifter can’t make the prescribed reps on a particular day, same thing. For an athlete who has to contend with tough practices (especially in a combat/contact sport) in addition to strength and maybe even conditioning work the strength programming will need to take a backseat to the demands of the sport itself. But, it is still possible to get a lot stronger without worrying too much about the nitty gritty of scientific exactitude. That has its place but… it’s more in the background for most people.
Our approach is simple, flexible and when necessary very much tailored to the individual. The first thing we address is movement. How does an individual move? Are they coordinated, do they learn easily, do they have a good awareness of their own body? (“Sit back toward your heels more.” “Coach I’m all the way back.” “No you aren’t.”) How is their flexibility, or better yet, mobility? Can they control the ranges of motion we need for them to move their own body or an external weight for resistance? How’s their ability to create and manipulate tension in order to provide a safe, stable base for a bar or bell in their hands? These have to be at least adequate before moving on. If someone is lacking here we’ll work on it with whatever drills benefit their deficiencies the most and, if we can, start loading them up where they can safely do so.
The next is building a base. This will happen repeatedly, with the ‘base’ often getting broader and deeper every time. More sets and reps, more targeted hypertrophy training, more density, more aerobic conditioning. This is going to be hard work plain and simple and ensures that the individual is ready for their ‘peak’—could be a maximum single in the powerlifts for her, or a lot of power and speed work for an athlete about to start his season. Slowly building workloads here will pay off later. Each person’s ‘base building’ cycle might look radically different even for two people with the same goals, depending on what we think they need to work on. A powerlifter with a weak midsection and quads but a strong back and bench might see lots of kettlebells, high tension ab work, some heavy front squats and a lot of time spent pushing or pulling sleds and using the leg press. Another one who lacks the ability to handle high volumes of work and has a stalled bench press might see more conditioning work of all varieties and a lot of bodybuilding style upper body training plus plenty of time spent practicing bench technique with low repetitions and moderate weights.
Finally there is the specific preparation for each person’s task at hand. For almost everyone this will involve heavier weights on the big lifts, moderate RPEs, and lower volume. For an endurance athlete there might be a lot of soft tissue work to stay loose and get the kinks out, some easy movement stuff like crawling and weighted carries. For a powerlifter this means a lot of rest, some high rep, light ‘pump’ or ‘feeder’ work to aid in recovery and keep blood flow going (reverse hyperextensions, pushups, bodyweight rows, light sleds et cetera). For a power or contact sport athlete this will be fast, submaximal compound lifts, some jumps or sprints, explosive medicine ball and kettlebell work with a lot of easy movement stuff in the mix as well.
As can be seen there might be some basic formulas for each type of athlete we coach but from a programming standpoint if possible we do not lock people into a stiff framework of graphs and exact sets and reps on certain exercises. For the vast majority of the population there is no ideal program and we do not try and find it, either. Even from the first day an individual walks into the gym they are being assessed as to what they need to work on and what we can give them to help. Always progress, never perfection.