Women’s Strength Special Recap

This past weekend we kicked off our first Women’s Strength special event over at Soho Strength Lab!

We go over these things in our Women’s conditioning class EVERY FRIDAY NIGHT (link below will get you a spot)

Here’s a recap of a few things few things that we spoke about during the event that you can use to build or structure your current training.

Athletic Skill
This is where you get quicker and more explosive. The jump drills help you absorb force and change directions safely. The Med ball throws teach you how to brace your midline while you transfer power into an implement. Lastly the sprint starts tie it all together by using power and stability to move your body at a max speed. Sprinting has the ability to rapidly change body composition, remember how developed short distance sprinters look like.

Strength Circuits
The Strength circuits we went over reinforce key areas of stability for women. Keeping the hips and shoulders strong not only looks good but keeps you away from common injuries. Below are the two tri-sets covered on Saturday. When selecting the weights for the exercises, choose a weight that is challenging but doable for 6-10 reps.

Tri-set A
– Goblet squat w/2s hold in the bottom
– Lawnmower row 
– Tall plank w/ hip tap

Tri-set B
– Dumbbell RDL
– Single arm floor press
– Unilateral farmers march

Work Capacity (For strength)
The name of the game here is muscular endurance. The goal is to keep moving for a longer period of time at a moderate intensity so that you can train the energy systems that will allow you to train longer and recover quicker in between sessions. The longer sled work and team based exercises we did toward the end of the event covered that as you were working for 90 seconds or more. A good Strength alternative is to do 3-5 rounds of a few strength exercises with a steady tempo like squats and push ups instead of jumping around or doing burpees.

Below I’ve linked the article from Harvard health that I mentioned which talks about why women are prone to more injuries than men. I encourage you to take a look (it’s an easy read) and ask me any questions about it. There are more robust articles that I’ve gone through for research but this was the simplest to read without getting too much into the dorky science side that I find myself in often.

Harvard Health article:

Thanks again for attending and if you want to be the first to know about any upcoming Women’s strength events sign up below.

See you in the gym,
Luis Benitez

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