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Strength University Strength University gives you the ultimate map to increasing strength and injury prevention. In Knowledge is Strength. In knowledge is strength.

Welcome,

Strength University is focused on providing the highest level of training and training education for people who want to learn how to gain strength. Our proven teaching methods and strategies are in accordance with decreasing risk of injury and improving strength and athletic performance. We are here to help, educate, and guide you through your fitness journey.

Push PressDescription: This is a standing overhead press performed WITH the assistance of your legs.Function: To develop...
07/01/2019

Push Press

Description: This is a standing overhead press performed WITH the assistance of your legs.

Function: To develop lower body explosiveness and overhead shoulder stability.

Benefits:

✅ Great for leg and hip power development

✅ Power development carryover to most sports

✅ Great for overhead shoulder stability

✅ Can train with more frequency due to very low time under tension (bar is accelerate then in free flight)

✅ Allows for a safe and efficient bar path compared to strict press

✅ Can lift heavier loads compared to other overhead movements

✅ Muscular hypertrophy

Limitations:

❌ Need to develop foundational overhead movements first.

❌ Need significant thoracic mobility to perform safely.

❌ Requires a lot of coordination and movement proficiency.

❌ Minimal shoulder strength/hypertrophy development

Recommendations:

* Incorporate this exercise if you play a sport that requires explosiveness (power)
* Utilise if you require more shoulder stability (ie. everyone!)
* Avoid if you lack shoulder mobility (address this first)
* Probably not the best exercise selection for shoulder strength or hypertrophy due to minimal time under tension. Better options may be strict press or seated.

23/10/2018

Huge shout out to for her 17.5kg PB total this weekend 🏋️‍♀️ It was a great total 🙂but i'm more impressed with the quality of the reps 😀Technique is the most important thing! Well done Sal :)⠀
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We changed things up a bit leading into this comp... Sally works in a high stress corporate environment that doesn't allow for a significant amount of training volume. Having her body in a constant state of stress, both psychologically and physiologically is not conducive to strength gains. We minimised training volume to 3 days a week (sometimes 2), with an optional 4th. Stress decreased, and training became more sensible and sustainable, which lead to better consistency 😁⠀
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Everyone's situation is different, our job as coaches is to understand this; optimal and practical are two different things, so adjust your programming based on the individual.

23/10/2018

Huge shout out to for her 17.5kg PB total this weekend! It was a great total, but i'm more impressed with the quality of the reps. Technique is the most important thing! Well done Sal :)

We changed things up a bit leading into this comp... Sally works in a high stress corporate environment that doesn't allow for a significant amount of training volume. Having her body in a constant state of stress, both psychologically and physiologically is not conducive to strength gains. We minimised training volume to 3 days a week (sometimes 2), with an optional 4th. Stress decreased, and training became more sensible and sustainable, which lead to better consistency :)

Everyone's situation is different, our job as coaches is to understand this; optimal and practical are two different things, so adjust your programming based on the individual.

Strict Overhead Press 🏋️‍♀️Description: This is a standing overhead press performed without the assistance of your legs....
18/10/2018

Strict Overhead Press 🏋️‍♀️

Description: This is a standing overhead press performed without the assistance of your legs.

Function: To develop shoulder strength while in a position that challenges stability of all the joints of the body.

Benefits: 👍

✅ Allows for greater maximal strength compared to over overhead presses, as it employs zero lower body assistance.
✅ Great for shoulder hypertrophy - large amount of time under tension.
✅ Awesome baseline overhead movement.

Limitations: 👎
❌ Sub-maximal carryover to sport
❌ Requires good thoracic mobility to perform safely and efficiently.
❌ Has potential to place your lumbar in an unsafe position if thoracic mobility is limited. You are forced to push up, then back, or compensate by arching your lumbar, as your head is in the way at the start of the lift, unless you start from behind the neck.

Recommendations: 🤔

* Make sure you address thoracic mobility before you perform this movement
* Utilise if you are new to over head movements, This is your foundation.
* Implement this if your goal is hypertrophy
* If you're doing a specific sport look into learning push press and jerks as they will have better translation.

11/10/2018

Romanian Deadlifts (RDL's) 🏋️‍♀️

Description: A deadlift performed like a conventional deadlift but with straighter legs, pushing your butt back and loading the hips and hamstrings.

Function: Teaching progression for the hip hinge, sn**ch and clean and/or development of the glutes and hamstrings.

Benefits: 👍

✅ Potential to increase hamstring, glute, and lower back hypertrophy, while minimising potential injury due to often lighter loads being used

✅ Highly specific progression/development to the clean and jerk, clean pull, and sn**ch

✅ Great accessory exercise to increase deadlift strength (due to back and hamstring development)

✅ Translates well to sport specific movements

✅ Injury prevention - promoting lumbar control, hamstring and glute strength

Limitations: 👎

❌ Cannot lift as much weight compared to other forms of deadlifts

❌ Must have good hip hinge mechanics to get efficient glute and hamstring activation

❌ More pressure on the low back. Proper breathing and bracing is essential

Recommendations: 🤔

Assess whether there is a need in your programming (do any of the benefits above translate to your reason why?) If executed properly RDLs can be really beneficial for all of the reasons mentioned. If mobility, lumbar control or back pain are an issue avoid them and address the cause of these issues. I think this should be a staple in anyone's training for different reasons.

Sumo Deadlift 🏋️‍♀️Description: Picking up a barbell with feet shoulder width apart or wider. Function: Generally used b...
09/10/2018

Sumo Deadlift 🏋️‍♀️

Description: Picking up a barbell with feet shoulder width apart or wider.

Function: Generally used by individuals that want lift a maximum amount of weight (by creating more of a mechanical advantage), take less force off the spine or want a more hip dominant deadlift.

Benefits:

✅ More hip demand
✅ More quad demand
✅ Less force on the spine then other deadlifts, due to more upright torso angle.
✅ Generally can lift heavier loads
✅ Higher mechanical advantage than other forms of deadlifts

Limitations:

❌ Requires significant mobility to execute
❌ Requires a sound understanding of how to conventional deadlift

Recommendations:

Have a specific purpose for doing them (or any exercise).
Master the understanding and proficiency of conventional deadlifts or RDL’s before sumo, as it will benefit you long term.
If you have tight hips that don't allow great mobility in the sumo, address this first.
If you have back pain, sumo will take force off the spine, but address the pain first instead of putting a band-aid on it.
If you want to lift the most amount of weight possible, think about long term progression rather than progression in one day/week/cycle/year. Develop back and hamstrings first.

Conventional Deadlift 🏋️‍♀️⠀⠀Description: Picking up a barbell from the ground with feet shoulder width apart or narrowe...
08/10/2018

Conventional Deadlift 🏋️‍♀️⠀
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Description: Picking up a barbell from the ground with feet shoulder width apart or narrower. ⠀
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Function: There are many reasons to do these, most are very specific to the individual. Weight loss, hypertrophy, rehab, prehab, postural imbalance, lifestyle, sport, strength ect. If done well they should be a staple in everyone's training program.⠀
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Benefits: 👍⠀
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✅ Great for posterior chain activation⠀
✅ Important deadlift for beginners to master⠀
✅ Large amount of core engagement ⠀
✅ Increased amount of back (erectors) engagement compared to other forms of Deadlifting⠀
✅ Increased demand on the hamstrings⠀
✅ Great translation to any sport that requires power or strength⠀
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Limitations: 👎⠀
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❌ Requirement to learn and understand proper breathing and bracing technique⠀
❌ Requirement to have sound mobility to allow an efficient hip hinge movement⠀
❌ Mechanically less optimal than sumo deadlifts⠀
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Recommendation: 🤔⠀
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Regardless of your goal, incorporate some form of deadlift into your training. If you are a sumo lifter, take time (usually the off season) to develop this. Having a stronger back and hamstrings will have significant carry over. A lot of lifters will be too specific for too long. Variation is important! ⠀
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In Knowledge is Strength 🎓

Do your knees cave in during a squat or deadlift⁉️Knee Caving (Valgus) Why does it matter❓ In regards to safety and perf...
05/10/2018

Do your knees cave in during a squat or deadlift⁉️

Knee Caving (Valgus)

Why does it matter❓ In regards to safety and performance, you are the most mechanically efficient when the knee tracks over the foot. The knee is a hinge joint that is in between 2 other joints (hip and ankle) that control it. When there is a restriction in either the hip or ankle 2 things happen

1. The torso angle falls more horizontal to compensate.
2. The knee caves.

If this is happening it will be exaggerated as the weight gets heavier as it requires more neuromuscular control and coordination.

Corrections ✅:

Reasons why this may occur:

A) Mobility. Make sure hip and ankle mobility are optimal.
B) Cueing. Sometimes we just dont know what we're supposed to be doing.
C) Morphology. Everyone's structure is different and our bodies move accordingly

Exercises to help :

Unilateral Abduction - Things like monster walks, clams or banded hip abductors will help strengthen the stability of the hip: gluteus minimus and medius and the tensor fasciae latae.

Pistol squats - without wobbling can be enough to stimulate the glutes, abductors, and other muscles to reduce knee valgus.

Reactive Neuromuscular Training - pistol squat with a band pulling the knee inward. This teaches the body to recognise and react to movements that are poor so it can stabilise the body.

This is something that is SO important for athletes, coaches, exercise professionals and in business. If you don't have ...
04/10/2018

This is something that is SO important for athletes, coaches, exercise professionals and in business. If you don't have passion for what you’re doing the journey becomes overwhelming. Without passion adherence becomes difficult.

Passion = Adherence = consistency = results 🤗

03/10/2018

Dumbbell Bench Press 🏋️‍⠀
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Description: Similar to barbell pressing movements, but using one dumbbell in each hand.⠀
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Function: Dumbbells utilise more unilateral stability in the shoulder, elbow and wrist.⠀
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Benefits: 👍⠀
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✅ Can train more frequently. Has a lesser effect on the CNS as the weight is relatively lighter than barbell presses.⠀
✅ Largest ROM out of the bench presses. You are not limited by the bar hitting your chest.⠀
✅ Greater activation of the rotator cuff and lats due to the increased demand for stability. ⠀
✅ Great supplementary exercise for hypertrophy and strength.⠀
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Limitations: 👎⠀
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❌ Loads are generally lighter (can also be a good thing)⠀
❌ Requires more coordination and movement proficiency ⠀
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Recommendations: 🤔⠀
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I think everyone should incorporate these into their program. They will sustain better shoulder and elbow health. Greater adaptations for hypertrophy and great for teaching movement proficiency for all levels. Do to decrease in load, frequency can increase (you can recover quicker). The more you do a movement the better you will get at it (unless you're doing it wrong, then you'll get better at doing it badly (still progress?) lol.

Dumbbell Bench Press 🏋️‍Description: Similar to barbell pressing movements, but using one dumbbell in each hand.Function...
03/10/2018

Dumbbell Bench Press 🏋️‍

Description: Similar to barbell pressing movements, but using one dumbbell in each hand.

Function: Dumbbells utilise more unilateral stability in the shoulder, elbow and wrist.

Benefits: 👍

✅ Can train more frequently. Has a lesser effect on the CNS as the weight is relatively lighter than barbell presses.
✅ Largest ROM out of the bench presses. You are not limited by the bar hitting your chest.
✅ Greater activation of the rotator cuff and lats due to the increased demand for stability.
✅ Great supplementary exercise for hypertrophy and strength.

Limitations: 👎

❌ Loads are generally lighter (can also be a good thing)
❌ Requires more coordination and movement proficiency

Recommendations: 🤔

I think everyone should incorporate these into their program. They will sustain better shoulder and elbow health. Greater adaptations for hypertrophy and great for teaching movement proficiency for all levels. Do to decrease in load, frequency can increase (you can recover quicker). The more you do a movement the better you will get at it (unless you're doing it wrong, then you'll get better at doing it badly (still progress?) lol.

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