WHY STRENGTH?
As an athlete, you *must* develop strength. The adaptations that result from an intelligent strength program/practice may include:
Reduction of injury risk [developing connective tissue quality that can withstand falls, breaks etc.]
Improved skill [read: efficiency of movement--less energy required to perform a task]
Overall conditioning improvement
Becoming stronger does improves conditioning. Commonly, athletes in our organization have prioritized conditioning workouts like circuits, interval training, met-cons, endurance-type pace lines, and finisher-like workouts before creating more foundational adaptations from strength training [like stronger, denser bones, more muscle tissue for explosive power, stronger connective tissue, and the ability to create high levels of protective tension to guard ribs, organs, and spine].
As a system, EVIL STRENGTH seeks to address these primary adaptations through Skill offerings [101], Progression offerings [150] and Consistency/Periodization offerings [201]. All programs align with and help one attain the strength standards set out here.
EVIL Strength 101 -- SKILLS
SKILLS is a 2 day course focusing on basics necessary to begin any strength training regimen. Whether you decide to continue your work with another training facility, or stick with us, the principles taught here will help you in all aspects of your off-skates training.
LOADED CARRIES
SQUAT
DEADLIFT
PRESS [ANT. CHAIN TENSION CREATION]
TURKISH GET UP + GROUNDWORK
You will learn the fundamentals to all lifts and how to create tension and apply it in a number of positions. Each day is developed to give you lots of hands on learning in an appropriate amount of workload. This will give you an experiential sense of developing the fundamental energy system [aerobic] in recovery and conditioning while providing you an expectation of what work capacity toward which you can to build.
Groundwork is a primer for falling and recovering from falls. Often overlooked, but essential; groundwork is taught in a way that increases lung/work capacity, aids requisite mobility for lifts, and as a stand-alone practice, can be used as a self-administered physically therapeutic modality.
Current offerings: December 12-13, 2015; January 9-10, 2016; and January 23-24, 2016.
Saturday 1pm-4pm
Sunday 10am-2pm
Cost $100
Strength 201 -- PROGRESSION
EVIL Strength holds at its core, proficiency in the
SQUAT
DEADLIFT
PRESS/PULLUP
The mission is simple. Get Strong. Mastering the mechanics--for many--often requires that we move through appropriate progressions that, when practiced, neurologically facilitate the body’s ability to perform the lift, improve range of motion necessary to perform a lift safely, and interestingly, improve both aerobic capacity and rest periods. Using a small group dynamic [limited to 6], this program is designed for and tailored for each individual, whether you have had injuries, are a seasoned athlete, or just testing the waters of strength training. As you move through the course you will find your movements become more efficient. Many find that they start to move better, have fewer aches and pains, and have nearly instant transferability to power production and endurance on skates. The skills you learn will become easier, preparing you to progress to heavier weights. Make no mistake, the focus is gains in strength, if you put in the time, you will succeed.
Lifts learned:
Powerlifts + accessory lifts.
Zercher Squat
Back Squat
Deadlift
Push [Push up, bench press, prowler push, & push press]
Current offerings: December 12-January 23 off-season; Cost $150, limited to 6. Each candidate will receive the 2 day 101 offerings rolled into the 6 week course, beginning on December 12.
EVIL Strength 220 -- CONSISTENCY & PERIODIZATION
This is a customized offering wherein you’ve earned proficiency in the basic lifts, have even learned accessory lifts, and now you apply a plan of action for the level of consistency your lifestyle affords. Being able to work out 1x/week will require creating a plan different than one who dedicates 3-5 days per week to training. Periodization, in short, is having a “plan” or “method to your mayhem.”
As an athlete, you *must* develop strength. The adaptations that result from an intelligent strength program/practice may include:
Reduction of injury risk [developing connective tissue quality that can withstand falls, breaks etc.]
Improved skill [read: efficiency of movement--less energy required to perform a task]
Overall conditioning improvement
Becoming stronger does improves conditioning. Commonly, athletes in our organization have prioritized conditioning workouts like circuits, interval training, met-cons, endurance-type pace lines, and finisher-like workouts before creating more foundational adaptations from strength training [like stronger, denser bones, more muscle tissue for explosive power, stronger connective tissue, and the ability to create high levels of protective tension to guard ribs, organs, and spine].
As a system, EVIL STRENGTH seeks to address these primary adaptations through Skill offerings [101], Progression offerings [150] and Consistency/Periodization offerings [201]. All programs align with and help one attain the strength standards set out here.
EVIL Strength 101 -- SKILLS
SKILLS is a 2 day course focusing on basics necessary to begin any strength training regimen. Whether you decide to continue your work with another training facility, or stick with us, the principles taught here will help you in all aspects of your off-skates training.
LOADED CARRIES
SQUAT
DEADLIFT
PRESS [ANT. CHAIN TENSION CREATION]
TURKISH GET UP + GROUNDWORK
You will learn the fundamentals to all lifts and how to create tension and apply it in a number of positions. Each day is developed to give you lots of hands on learning in an appropriate amount of workload. This will give you an experiential sense of developing the fundamental energy system [aerobic] in recovery and conditioning while providing you an expectation of what work capacity toward which you can to build.
Groundwork is a primer for falling and recovering from falls. Often overlooked, but essential; groundwork is taught in a way that increases lung/work capacity, aids requisite mobility for lifts, and as a stand-alone practice, can be used as a self-administered physically therapeutic modality.
Current offerings: December 12-13, 2015; January 9-10, 2016; and January 23-24, 2016.
Saturday 1pm-4pm
Sunday 10am-2pm
Cost $100
Strength 201 -- PROGRESSION
EVIL Strength holds at its core, proficiency in the
SQUAT
DEADLIFT
PRESS/PULLUP
The mission is simple. Get Strong. Mastering the mechanics--for many--often requires that we move through appropriate progressions that, when practiced, neurologically facilitate the body’s ability to perform the lift, improve range of motion necessary to perform a lift safely, and interestingly, improve both aerobic capacity and rest periods. Using a small group dynamic [limited to 6], this program is designed for and tailored for each individual, whether you have had injuries, are a seasoned athlete, or just testing the waters of strength training. As you move through the course you will find your movements become more efficient. Many find that they start to move better, have fewer aches and pains, and have nearly instant transferability to power production and endurance on skates. The skills you learn will become easier, preparing you to progress to heavier weights. Make no mistake, the focus is gains in strength, if you put in the time, you will succeed.
Lifts learned:
Powerlifts + accessory lifts.
Zercher Squat
Back Squat
Deadlift
Push [Push up, bench press, prowler push, & push press]
Current offerings: December 12-January 23 off-season; Cost $150, limited to 6. Each candidate will receive the 2 day 101 offerings rolled into the 6 week course, beginning on December 12.
EVIL Strength 220 -- CONSISTENCY & PERIODIZATION
This is a customized offering wherein you’ve earned proficiency in the basic lifts, have even learned accessory lifts, and now you apply a plan of action for the level of consistency your lifestyle affords. Being able to work out 1x/week will require creating a plan different than one who dedicates 3-5 days per week to training. Periodization, in short, is having a “plan” or “method to your mayhem.”
