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New Year, New You!

Build the foundation that will transform YOU to your BEST SELF with our New Year, New You Program!  
Start with a FUNCTIONAL MOVEMENT SCREEN to allow our Fitness Professionals to make programming decisions with precision and purpose to help you maximize your training potential!  
We’ll give you the tools to address all aspects of your health and compliment your fitness program to make 2020 your best year yet!

  ONLY $199  

*Some restrictions apply.  See store for details*  

 

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Small Business Saturday

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*Series Training Contracts are a Minimum 3 Month Commitment.  AFTER the Initial 3 Months are completed, Contract is month-to-month until cancelled.

BLACK FRIDAY

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*Series Training Contracts are a Minimum 3 Month Commitment.  AFTER the Initial 3 Months are completed, Contract is month-to-month until cancelled.

The information you are reading matters!

“4 quick tips to shirt busting arms” “5 foods that will boost your metabolism” “10 day instant shred”

We have all seen these headlines that the authors claim to have found the secrets of fitness and performance that we are all looking for.  However, in actuality these headlines are nothing more than click-bait to try and pass someone’s agenda onto the ignorance of the public. Headlines and articles like these lead me into something very important when scouring the Internet for information.  Where you get your information might be more important than what the information says.

So much of the fitness related industry and available information is not backed by scientific literature or proof. You will see through my posts that all of the information is referenced by peer reviewed research or textbooks.  I am going to try and break the trend of this click bait fitness information and provide with you proven information.

Any person who has dieted, worked out, or thought about either can relate to the little narrative I am about to tell, especially in their novice days.  There is one person with a good physique who is doing much more talking than actually lifting. Leaning against the dumbbell rack and shedding knowledge that was passed down from the founding fathers of bro science.  Telling other novice lifters the secrets to gaining muscle similarly to how it was told to them. While there is definitely some truth behind the folklore, some of it is exactly that, just misinterpreted information that has been passed down for generations.  Situations like I listed above occur everyday throughout the country and can be avoided if people payed attention to where they got their information.

The Underutilized Muscle Contraction

Spend a week at any gym and you will see hundreds of different exercises, workouts, and program types.  Most of these workouts have very similar concepts sprinkled throughout them; in my opinion a large majority neglect eccentric muscle contractions.

There are three different types of muscle contractions that our body utilizes to function with every task we perform. These three muscle contractions include concentric, eccentric, and isometric contractions.3

  • Concentric- Muscle contraction that occurs as the muscle length is shortening
  • Eccentric- Muscle contraction that occurs while the muscle length is lengthening
  • Isometric- Muscle contraction that occurs while the muscle length remains the same

A good well-balanced exercise routine combines all three types of muscle contractions. Whether it be athletic performance or everyday life, all three of these contractions occur frequently, and that is why it is important to prepare the body.  Proper preparation will allow a decreased risk of injury, both during training and everyday life.

Eccentric muscle contractions are very frequently overlooked or not used properly in resistance training programs. I know that a lot of you are probably thinking, “But Justin, every single rep has an eccentric phase”.  While that statement is totally accurate and true, that is not enough force or time to truly be training eccentrically.

One main benefit of eccentric training is that it allows the muscle to withstand a supramaximal load.  What this means is that you will be able to eccentrically handle more load than you can concentrically lift.  A study by Doan et al. showed increases in 1RM bench press through the use of supramaximal loads during eccentric training. 1

Even if you do not plan on using supramaximal loads, there are benefits to adding eccentric training to your program.  Adding a slow eccentric phase to your normal strengthening exercises have been shown to boost metabolism and increase resting energy expenditure post workout in both trained and untrained individuals.2

Adding eccentric training to your current program could also be an effective way to decrease soreness a couple days post session.  I am sure that at some point we have all been super sore following a rigorous workout. This is because of delayed onset muscle soreness (DOMS).  DOMS is commonly associated with the eccentric phase of movement.  However, a study by Petetit et al showed that a second eccentric workout, a week or two following the first, would result in significant amounts of decreased soreness.4  

If you have any questions regarding how to implement eccentric training into your program please do not hesitate to reach out and ask one of our professionals.

References:

  1. Doan, B.K., Newton, R.U., Marsit, J.L., Triplett-McBride, N., Koziris, L.P., Fry, A.C., and Kraemer, W.J. (2002). Effects of increased eccentric loading on bench press 1RM. Journal of Strength & Conditioning Research, 16(1), 9-13.
  1. Hackney, K.J., Engels, H.J., and Gretebeck, R.J. (2008). Resting energy expenditure and delayed-onset muscle soreness after full-body resistance training with an eccentric concentration. Journal of Strength and Conditioning Research. 22(5):1602-1609.
  1. Norkin, Cynthia C, and Levangie, Pamela K. Joint Structure and Function. 5th Ed. Philadelphia, PA. F. A. Davis, 2003.
  1. Pettitt, R. W., Symons, D. J., Eisenman, P.A., Taylor, J. E., White, Andrea, T. (2005). Repetitive eccentric strain at long muscle length evokes the repeated bout effect. Journal of Strength and Conditioning Research, 19(4), 918-924.

Maintain YOUR Gains After Therapy

1. Keep Up With Your Exercises

After your bout of therapy, you hopefully are feeling stronger and more flexible.  This happens by loading the tissues in certain ways to create adaptations which occurs mostly through exercise. During therapy manual work may be needed to reduce pain and facilitate movements, but the main component is the exercise.  If you don’t keep up with them, the gains that you worked so hard for may slowly decline

2. Change Your Habits 

While your body got better with good types of loading, the bad loading is what likely got you into trouble.  This can be sitting too long, sitting with bad positions, poor lifting mechanics etc. You and your therapist should have identified problem behaviors that led up to the problem.  Avoiding these can help prevent a problem from recurring.

3. Check In With Your Therapist 

Pain is not always the first sign of a problem.  Sometimes a problem can be returning without you even realizing it! Its best to head it off as quickly as possible.  The first step is identification. There should be a plan for regular monitoring which you can do yourself to some degree.  I like to recommend my patients to check in a few times a year to screen for changes in their condition. We also identify other issues and can usually make changes to your program and prevent the need for additional therapy.  We offer free screenings to make this process easier for our patients and the rest of the community in order to help improve and maintain your quality of life.

If you have been a patient with us or somewhere else, check to make sure you’ve been doing your homework and avoiding the bad habits.  Stop in for a free screening so we can touch base and make sure things are still moving smoothly.

Summer Sports Training

TRAIN WITH ONE OF THE TOP COACHES IN THE AREA!

 

 

WHO WILL BENEFIT —>  Athletes Aged 8- Collegiate Looking To:

  • ENHANCE THEIR PERFORMANCE
  • RISE ABOVE THE COMPETITION
  • TAKE THEIR GAME TO THE NEXT LEVEL
  • RECEIVE TOOLS & “GEMS” FROM ONE OF THE TOP COACHES IN THE AREA!

 

 

 

WHAT YOU GAIN:

  • Speed
  • Strength
  • Agility 
  • Quickness
  • Fast Twitch Athleticism

 

$199: Unlimited Training

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$99: 10 Training Sessions

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Details

  • Monday, Wednesday, Friday
  • Classes Run between 4-6pm
  • June 11 – August 3
  • Exclusively offered at Breakthru @ Taunton Forge 

Call 856.396.2250 to RESERVE YOUR CHILD’S SPOT TODAY!