Tags: fat loss, fitness, gym, kennebunk, maine, performance, personal trainer, spurling training systems
Yeah, we’ll role like the rest of retail does this weekend and give you a steal on some awesome products!
ALL PRODUCTS ARE 20% OFF Thursday-Monday
USE PROMO CODE: STSSAVE
Check out our online store to see it all: ONLINE STORE
Fitness in a Bag (BLACK FRIDAY ONLY!) (USE PROMO CODE: STSSAVE)
Option 1: $49 (Originally $199)
- 30 Days of our Online Coaching Program
- 30 Day Nutrition Plan
- Rising The Bar: 16 Week Done For You Strength Program
- STS T-shirt
- STS Drawstring Backpack
- Quest Protein Bar
Option 2: $99 (Originally $299)
- 30 Days of Training Session at STS
- 30 Day Nutrition Plan
- STS T-shirt
- STS Drawstring Backpack
- Quest Protein Bar
- Tub of Met-Rx Protein Powder
Head to our online store now! This offer ends Black Friday at midnight!
View our online store: Click here
Hurry, sale ends December 2nd at 11:59pm
Be sure to enter promo code: STSSAVE
Since opening we have offered a Bootcamp. However, it has never been your typical Bootcamp. One of our main goals and missions is to be nothing like your typical gym. We provide leadership through training. We change lives. Part of that is offering training sessions, not classes. Typically, classes are cheap. They are put together two minutes before starting and the instructor doesn’t know anything about the participants let alone the persons name. The word Bootcamp is popular in the fitness industry, but we have decided to scrap the name. We don’t offer a Bootcamp. We offer a lot more than that. A bootcamp is intimidating, it’s not organized, it’s not individualized.
We meet with each client individually to go over goals, commitment level, restrictions, injuries, and nutrition before they start training with us. We plan out our group training session weeks ahead of time so that each session gets progressively more challenging so you can get better. The coach knows everyone on an individual basis and each exercise is geared towards that individual, not the entire group. Our adult group training sessions are now: GROUP PERFORMANCE TRAINING
We train, we don’t exercise. We are a team, we are a group. We train for performance. Whether it be for life, sport, or to look, feel, and move better, we train to perform. Pushing sleds, slamming ropes, tossing medicine balls, loud music, and results are a staple in this session. It is the same great training session without the crap name behind it.
We don’t settle for mediocre. We don’t want to blend in with mediocre. Our group training sessions are more than that.
With the group sessions changing names, we also have changed our strength days. Formally Adult or Athletic Conditioning, we know will name those sessions:
Semi-Private Adult Training
Semi-Private Athlete & Youth Training
The old name didn’t really tell you what the sessions were. This tells you exactly what they are. You will get semi-private training. Meaning, the benefits of private training (individual program, nutrition, motivation, accountability, consulting, etc), but be in a small group of no more than 5 people. The entire session monitored by a coach, not a fluffy trainer.
*Our adults will supplement Group Performance Training with Semi-Private Adult Training for optimal results and performance.
*Our kids will still have the great Speed, Agility, & Quickness Training to supplement their Semi-Private Athlete & Youth Training for ultimate sports performance and results.
We are not a commercial gym, we are a training facility.
We don’t offer classes, we offer training sessions.
We don’t have personal trainers, we have coaches.
We don’t have members, we have a family.
We Change Lives.
Tags: benefits, fitness, group, gym, kennebunk, maine, small group training, spurling training systems, training
You walk in, scan your plastic key tag, and head to the locker room. You don’t know anyone in their, and constantly get a weird grin from the guy in the towel. You quickly get changed, and head out to the gym floor. You just left work, and just need to get a workout in. But, what the hell do you do? You decide to just hop around a couple of machines, crush some abs, and then run on the treadmill for a little while. You stretch, grab your bag, and walk out of the door without being thanked for coming. You go home to the rest of your life, and maybe repeat that 8-10x per month.
That is the average life of a gym goer. Most gyms actually count on you not showing up. They are a turn and burn facility, meaning they lose and a lot of clients and have to host an enormous amount of clients. If all of their members showed up there wouldn’t be enough room to walk, let alone workout.
How does this sound instead?
You walk in, you don’t have a key tag because every staff member there knows you by your first name. They check you in, ask you how your day was, and greet you with a nice smile and handshake. You head to the bathroom to get changed, and meet on the turf for the warm-up. The coaches are hanging out with you, answering your questions, and socializing with the rest of the group, about 5-10 other clients. Everyone knows each other on a first name basis, asks each other how their families are, and remembers their birthday. The coach asks the group what they feel like for music tonight, and bumps it. He leads the group through a warm-up and then instructs each individual exactly what to do that day. He shares his time between the 5-10 people, assuring they are following their program, have proper form, and are having fun. At the end of the session, the group stretches together, and comes in for a big breakdown. They all ask each other when their coming in next, grab their stuff, and walk out to the parking lot together.
Sounds a little more exciting, huh?
That’s small group training. You don’t just come in and do your own thing. You are assessed on a regular basis to determine the proper program for you. You meet with a coach to set up a plan for success. You workout with 5-10 other people, but each persons program is individualized to them. There are several benefits to this style of training including:
1. No thinking: With small group training the coach leads you through the entire workout. There is no thinking involved. They tell you what to do, and how to do it. It takes the guesswork out of everything.
2. Costs: You get what you pay for, so small group training is more expensive then your Planet Fitness style gym, that being said it is very cost effective. The average private sessions costs $80 per hour. What you are doing with small group training is still paying the $80 to the coach, just splitting it between 8-10 other people. So, the average session may only costs $8-10. You get the attention of a private session for about 10% of the costs.
3. Motivation: Everyone needs motivation. Getting to the gym is hard enough, let alone coming up with your own workout, and be motivated to do it. A good coach is an even better motivator. Not only will the coach be motivating you, but the small group will motivate and push each other.
4. Accountability: Like mentioned, your typical commercial gym counts on you not showing up. With small group training, the coaches want you to show up. In fact, if you don’t show up, they are going to follow up with you. The coaches and the members within the group hold you accountable.
5. Confidence: There are thousands of exercises out there. As someone who is just looking to get fit, you shouldn’t know how to do it. That’s why their are fitness professionals. That’s like saying you should know how to perform a surgery, that’s why we have doctors. With the coach telling you what to do, and assuring you do it right, you will learn a lot. You will become more comfortable with your abilities, and what your body can do.
6. Fun: Going into the gym by your self is boring. Fitness shouldn’t be boring. By doing things under the supervision of a coach, and in a small group, fitness becomes fun.
7. Variety: Every day is not the same. Your program is planned out ahead of time, but there is constant variety within it.
8. Personal Attention: It’s like private training, shared between 5-10 people. You will always get plenty of personal attention.
9. Personal Program: One of the biggest benefits is a personal program. No one human being is a like. So, each person needs to follow their own program, based upon their movement patterns, injuries, and goals. You will get that with small group training.
10. Results: You will get results. The coach will keep you track. Your group will keep you on track. The bottom line is your life will change, and you will get results.
Doesn’t that sound fun? There will always people who just want to go to a commercial gym and do their own thing. That’s fine. However, small group training is designed for people who want the accountability and direction of a coach, and get the added benefit of being with a group. The group knows each other, the coach knows everyone. Everyone has fun, everyone gets results, and everyone changes their lives.
At STS, small group training is our backbone. It is what all of our clients do. For more information check out our services.
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You walk out of the gym, hammies so tight you can barely step into your vehicle. You go home, shower, still sweating, pound some dead animal flesh, and head to bed. You wake up the next morning and can’t even sit on the toilet, let alone brush your teeth. The soreness is incredible. You come into the gym the next day to tell your trainer (who has a weekend certification), that he is awesome and that was the best workout ever!
What made that workout so good? You think it’s good because your sore and your shirt was soaked in sweat. But was it really a good workout? Was it an effective workout? Did you get better because of it, did you get stronger, or can you now move better?
Anyone can make you tired. It doesn’t take any knowledge to throw a weighted vest over your shoulders, run, and do push-ups until you puke. But does that make you better? When selecting your coach or trainer, and your workouts, try to think how is this going to make me better, not just is this going to kick my ass.
Parents and kids a like think that if their shirt is ringable, they’re sore, and they contemplated puking that it must be a good workout.
A great quote I love to tell people I heard from Eric Cressey: “You have to move well before you can move a lot.”
Meaning, get your movement patters assessed and fixed fist before you start moving with all kinds of loads and volumes. How is your squat pattern or lunge pattern? Can you perform a proper push-up or bird dog? How about your shoulder mobility? All of those areas, and others, need to move well before you start cranking up the volume.
Each workout should have a purpose. It should be a piece of a plan for that week, month, and year. You should be able to track if you get better. Walking into the gym with no plan, picking random weights and exercises is why the majority of people never see any substantial results.
Here are five common mistakes when it comes time to programming effective vs hard workouts:
1. Olympic lifts: Olympic lifts are complex. They take years to master. They are designed for power output, strength x speed. In order to train for power you need to perform 1-4 reps, and then rest 2-5 minutes. Otherwise, you will not be able to produce enough force to output maximal power. Often these lifts are done sloppy, with poor technique, and excessive amounts of reps. You see this in your typical group exercise class where they do “power cleans” with a mini bar and 10lbs on each side, for 2 minutes straight. That is just being able to last, endurance, not power.
2. Speed Training: Speed is a result of force production. You get faster two ways. First, fix your shitty technique. Second, apply more force to the ground. Speed training is often done by uneducated “coaches” who just pound them through countless cone drills, ladder drills, and sprint variations. It often looks fancy, but is really a bunch time wasting crap. Speed training should be used to perfect sprint mechanics, change of direction, and force production. Then supplement that with smart strength training. Now, with good technique and a higher output of force, you will get faster. Random ladder drills and cone drills is a cover for “I don’t know what the fuck I’m talking about.”
3. Plyometrics: Plyometrics, or jumping, is often used for athletes to get faster or jump higher. Exercises like box jumps, depth jumps, squat jumps, and plyo lunges are all common examples. The goal is to be able to increase power, or strength x speed. However, just like speed it is an output of force, so if you’re doing more then a handful of reps at a time, how can you produce maximal output? Plyometrics should be done for 2-5 reps, with ample rest between each set. That way, the client can go back into the next set and again produce maximal power output. Lower body plyometrics are often used for conditioning, which is just asking for an injury. Nothing says ” I can’t wait to tear my ACL” like doing dozens of box jumps. Typically we like to see plyometrics done in the beginning of a workout for 3-6 sets of 2-5 reps. We do 1 unilateral and 1 billateral drill at the beginning of each session.
4. Tabata: Tony Gentilcore wrote and entire blog post on this topic, you can find it HERE. Basically realize that a tabata lasts 4 minutes, that’s it. Not multiple rounds, not for an hour. It also is done at 170% of your max Vo2, so you shouldn’t be able to do anything else after this 4 minute workout.
5. Strength Training: So if you’ve read this entire blog and not just skipped to the bolded words you learned that power is between 1 and 4 reps, that’s it. So strength is between 5 and 8 reps, that’s it. Bottom line. If you do something over 8 reps it is not strength, it is hypertrophy or endurance. To get strong, the most efficient way to do it is to perform exercises in the 5-8 rep range, at 3-6sets. Performing exercises in a circuit fashion, for high reps, is endurance. To strength train, you need to perform 5-8 reps for 3-6 sets and get a good 45-120 second rest period in between each set. Why? If you don’t rest, how can you go perform that same weight again, or increase the weight? And if you’re not increasing the volume (setsXrepsXwt) you’re not getting stronger, plain and simple.
Next time you go to the gym for a workout, ask yourself this question. Is this making me better? If it’s not getting you closer to your goals then it’s not an effective workout. You don’t need a Phd to make someone tired and sweat. However, program design, periodization, and implementation of proper training sessions does take years to master. The above 5 areas are really just the tip of iceberg.
Just be smart about your training. Don’t’ do what your friends doing. Each person is different, different restrictions, different mobility issues, different strengths, and different weaknesses. So why do people think they should be doing the same thing? Track all your workouts. Follow an individualized program. Improve your movement patterns. Get stronger.
Do you do your own taxes? No, you hire an accountant. Do you represent yourself at a court date? No, you hire an attorney? Do you try to sell your house? No, you hire a real estate agent. Then why in the hell, with the human body, the most complex machine on this planet, do people think they can design their own program and training sessions. Go see a reputable expert. Someone who knows what the fuck they’re talking about, not someone that just throws a workout on the white board, has you do a bunch of random drills, just to make you tired and sore.