Weight Room Hours:
Monday - Friday
3:00 p.m. - 6:00 p.m.
**Summer Weight Room Hours (beginning May 21, 2018):
Monday - Thursday
8 a.m. - 12 p.m.
Please contact Dr. Dustin Winkler if you have any questions at email@example.com.
Please click on the specific exercise below for the demonstration:
3 Way Row
4 Way Neck
Barbell Back Squat
Barbell Front Squat 1
Barbell Front Squat 2
Barbell Upright Row
Bent Over Row
Close Grip Bench
Glute & Hamstring 1
Glute & Hamstring 2
Lat Combo Pull
Stiff Leg Deadlift
The Lyden Center was constructed in 2002. The Lyden Center wing includes the weight room, auxiliary gym, wrestling room, and training room. It was renovated in 2013 with new state-of-the-art equipment within the weight room.
To provide to athletes the means by which they can train consistently, sensibly, and systematically over designated periods of time, in a safe, clean, and professional environment to help prevent injury and improve athletic performance. As a man for others, student-athletes must desire to have strong minds within strong bodies, and lead by example.
1. Design and administer strength, flexibility, aerobic, plyometric, and other training programs that reduce the likelihood of injuries and improve athletic performance. More precisely, design training programs that create the desired results in body composition, hypertrophy, strength, muscular endurance, cardiovascular endurance, speed, agility, coordination, balance, and power.
2. Develop training programs to account for biomechanical and physiological differences among individual athletes, taking into account their ages, training status, physical limitations, and injury status.
3. Recognize acute and chronic physiological responses and adaptations to training and their implications for the design of sport-specific training programs.
4. Educate athletes on the importance of good nutrition and its role in health and performance.
5. Educate athletes about the abuse and effects of performance-enhancing substances, relevant school policy, legal legislation, and safe and viable alternatives.
The following represent Lyden Center rules and regulations. Failure to comply could result in punishment and/or loss of strength and conditioning facility privileges for a specified amount of time.
This information provides a condensed summary of the key points about the St. John’s Strength Program.
Every rep, on every exercise, should be strengthened throughout the muscles full range of motion. Performing partial range of motion reps allows you to lift greater weights, but sacrifices the overall development of the muscle and increases the chances of injury when the muscle is stressed at a point that has been untrained.
Raise the weight under control in a smooth controlled manner. Do not THROW the weight. Minimize any kind of momentum. Allow the muscle to perform the work. Once the weight has been raised to the contracted position, pause for one second before lowering the weight. Lower the weight allowing 3-4 seconds. Always take more time to lower the weight.
The St. John’s definition of intensity refers to “amount of effort exerted” during a set of an exercise. To generate MAXIMUM gains in strength you must attempt to get as many reps as possible with good form. This means going “all out” on each set regardless of the target rep. The target may be 10 reps but don’t stop the set if you can keep going. Continue exercising until the muscle temporarily fails. Your goal is to activate as many muscle fibers as possible on each set.
Strength will increase only when training with workloads that are greater than previous levels. Increase weight and/or reps on each set of each exercise every time you train to achieve overload. Stress the muscle with a high intensity approach to get the most out of your training.
Train ALL musculature regardless of sport to achieve equal balance. Designing a balanced strength program will protect your body over the course of a season. Too much emphasis on one muscle group, with inadequate attention on the muscles performing the opposite action can lead to a strength imbalance and increase the risk of injury.
Muscle tissue is damaged while exercising. The body adapts to this damage during periods of inactivity. Too little rest and the muscle cannot adapt and grow. Too much rest and the muscle atrophies. Allowing 48-72 hours between same muscle group strength workouts will give the body adequate rest for growth. The quality of rest is very important. If your rest period is spent staying up and abusing your body, no training program will be effective.
Consistency along with intensity, are the corner stones of any strength program. You will not achieve the best results from your training if you are erratic in your workout intensity and attendance.
More important than how many reps are performed is HOW you perform each rep. Refer back to the Rep Speed guidelines on how to perform each rep for maximum gains. In most routines you will perform between 6 and 12 reps. The various rep schemes will simply add variety to your training. Pay attention to each day’s target rep (but don’t stop if you can perform more than the target #).
The number of sets will vary between one and three sets per exercise. More important than the number of sets is HOW the set is completed. Always give an all-out effort. Get as many reps as possible with good form. How you perform each set is more important than how many sets are performed.
Record everything on the workout card to ensure proper progression. Record weights, reps, dates, injuries, and illness.
A balanced diet with adequate calories is needed for muscle tissue growth. If calories are limited, the body will not have enough building blocks to construct new muscle tissue. If an over abundance of calories are consumed, the body will store them as fat.