Strength Training & Conditioning: To Get the Results You Want

Grab a chair, maybe a hot cup of coffee and let’s mine some data and maybe toss some numbers on the board…  Let me be frank for a second – our primary job as coaches at Arlington Strength is to get you results and teach you how to lift heavy things safely.  If we happen to become friends along the way, even better… but let’s face it – you have plenty of friends who can’t get you results or teach you how to lift heavy so what good are we if we do not fill that role?

How We Define Progress at Arlington Strength

Here at Arlington Strength, our athletes test for 1 rep maxes at the end of every quarter.  We do this to gauge progress over the last 90 days and to get a feel for where an athlete falls amongst their peers.  Generally, we make an event of the weekend and maybe toss in a fundraiser or a gym outing to celebrate everyone’s successful lifting day.  Now, having said that, it is important to note that we do not push for failure – we push for a successful, technically sound, difficult one repetition maximum in the Squat, Bench, Push Press and Deadlift. The coaching staff at Arlington Strength feel that pushing oneself to the brink of and/or over the edge into failure should be reserved for competition only.

The Four Big Lifts

  • Low Bar Squat – The barbell is placed along the spine of the scapula and in a controlled fashion is lowered until the hip crease is below or parallel to the patella tendon.
  • Bench Press – The barbell is lowered from a fully extended position and lowered in a controlled fashion to the chest until the barbell is completely without movement and then raised to a fully extended position with the wrists and elbows locked out over the shoulder.
  • Deadlift – The barbell is lifted from the floor until the shoulders are behind the barbell, the knees and hips are locked out completely and the barbell is no longer moving in any fashion.

  • Push Press – The barbell is lifted from an area above the clavicle but below the chin to a position not lower than full extension of the arms allow – shoulders should be shrugged with the barbell locked out overhead and a display of control is necessary before initiating the descent

Quarterly Totals Event at Arlington Strength & Conditioning

This quarter there were twenty nine athletes that the participated in our Quarterly Totals event – sixteen females and thirteen males. Let’s take a look at how each population performed first by gender and then we’ll delve into sub groupings.

female data- arlington strength and conditioning

male data- arlington strength and conditioning

By examining the first slice of the pie, we can infer two major pieces of information (besides everyone at Arlington Strength sees mad gainz). The first is that of the athletes who tested for a 1RM, the average has been training 7 or 8 months with us, respectively.  The second bit of information is that the average age of our athletes tends to be in the early thirties – 30 and 33 for females and males. This is probably more telling of the type of athlete that tends to enjoy barbell training – established in mindset, with the ability recognize that a well thought out training regimen will get them the results they want and can understand the difference between exercising for the moment and training for a goal.

So let’s breakdown each gender by age and see what we can find out…  

female data by decade

male data by decade

A brief overview of this slice of data shows you that regardless of age, the ability to build and/or maintain relatively heavy barbell routine.  How many other entire gyms do you know that have females safely performing the Squat at over 200lbs? Benching over 100lbs? Deadlifting in the middle 200s?  Or have males that average over 300 on the Squat, 250 on the Bench, nearly 400 on Deadlifts and 200 overhead? Remember, “the average”… not the anomaly.

“With all that heavy lifting, you must have some pretty beefy women and big boys in the gym, right? I mean, big bodies move big weights, right?”

Nope, not exactly… let’s examine some more.

comparison data- arlington strength

Well, there goes your theory… every weight class is moving weight that is proportionate to their body weight… including in some cases, lightweights moving more total weight than heavier classes.

So let’s examine this one more way… by length of time they’ve been training with Arlington Strength.

comparison data- arlington strength and conditioning

By examining this piece of the pie, you can see two things… first, being at Arlington Strength will help you put up some good weights but secondly, and more importantly, once the novice effect wears off, Arlington Strength will still provide you with high quality programming so that you keep getting stronger, month after month!

No matter which way you slice the truth, it is still the truth – barbell training and better yet, barbell training with seasoned, full time coaches is best way to become a stronger, healthier, more powerful version of yourself.  We don’t try and sell you spirit juice or tell you how a bunch of burpee box jumps are going to make you stronger. We tell you the harsh truth here… that becoming stronger isn’t an overnight endeavor, it takes more than a few weeks… you have to commit to the long haul. You have to learn how to grind a rep out, how to shut the noise and lights and distractions out and lift.

We can write the perfect program for you here at Arlington Strength but it’s not worth the paper it’s written on without the hardworking, dedicated athletes to execute it and we couldn't be more proud of each and every grime covered, bruised up, barbell bending, sweat dripping, fire breathing athlete on our roster.   

Interested In Finding Out More About Arlington Strength?

Then contact us because we are now looking for more athletes that want to put in the blood, sweat and tears to make it happen.