Pat McCloskey, AKA PaddyMac, is one of the best coaches in the industry, bar none. He’s currently the Director of Education and Training at 1To1 Fitness in the D.C. Area and Faculty with the Gray Institute. His clientele is diverse, from training the older adult, to high level athletes including being a consultant with U-20 […]
Lesson Tag: AHHPS Week 5
Community Workout w/ DP Sept 11 @6amPST – Muscular Strength Endurance
Tools: DB (Light to Moderate), Stability Ball (Optional) Class Description: For this Small Group Style session, DP will lead you through a Muscular Strength Endurance Session called the 500 Workout. That’s right, we’re banging out 500 reps today with Muscular Strength-Focused Exercises. Question is: will you make it to 500 Reps? Let’s give it a […]
Weekly Discussion/Assignment (Week 5)
Step 1: Pick any 2 muscle groups you want to enhance for a given workout. Step 2: Select which type of strength you want to develop for said muscles: Max, Submax, Endurance or Hypertrophy Step 3: Design a Workout Session for these two muscle groups on Program Builder. You can use the IoM library or […]
Live: Weekly Webinar Sept 10th (Week 5)
Every Thursday we will host two Webinars — one at 10am PST and another at 4pm PST. Whatever fits your schedule. Can’t make it? No worries, we’re recording it and will share with you here after we’re done. PPT of the Webinar […]
Muscle-Based Strength
When building a Strength Session or Block, our first decision is to build Muscle-Based Strength, Movement-Based Strength or a combo of the two. Muscle-Based Strength Training isolates force into specific regions or muscles for the purpose of enhancing muscle endurance, maximal strength or hypertrophy. […]
4Q Strength Examples
Click on the topics below to see examples of various Strength exercises mapped to all 4Q […]
Program of the Week (Week 5)
Welcome to Week 5 as we explore our first Outcome-Based Workout Strategy: Muscular Strength. This week’s program gives you a sample of Max/Submax Strength Training, Strength Endurance and Hypertrophy. […]
Intro to 4Q Strength
Strength is the ability to produce the required amount of force to accomplish a given task. Most life and sporting tasks are variable, creating a need for using 4Q to achieve strength outcomes General Strength Benefits of the 4Q LLT Benefits: Greater recruitment of Type II fibers Ideal for Hypertrophy and Max Strength Intramuscular coordination […]
