The Forgotton Art of Strength

Personal and Sports Performance Training
314 East 1st Ave. Rome, Georgia 30161
706-234-9639

The Forgotten Art of Strength Training

What is strength training? Most people who hear these words think of power lifters, athletes, body builders or the aka meat head. So what is strength? How strong are you? Strength is a relative term. You see someone who squats 500 lbs. and think they are strong, and they are. The world record squat is 1200 lbs. That 500 lb squat doesn’t seem as impressive now, unless it is performed by a 125 lb female. Do you see where I am going. So what is strength to the, quote “normal” person. I look at it this way for example. I am a CEO of a Fortune 500 company and am hiring a new Vice President. I have finalized my selection to, two applicants. Both have great resumes, great personalities, and great work ethic. The are totally equal except one is stronger than the other. Who would you hire? Why does it matter that one applicant is stronger than the other? It matters! Anyone who has strength can perform daily activities easier than someone who doesn’t. Someone who has strength has a mental toughness that few people posses. So what is strength? You have absolute strength, the most amount of weight a person can lift. You have speed strength, the most amount of weight someone can lift at a high rate of speed. You have strength endurance, the most amount of weight someone can lift for a long period of time. To perform at your best, you must posses all types of strength. So where do we begin?

Allow me to discuss where the fitness industry is and where I think it should go. If you serf the web, you will find all types of workout routines that promise muscle building and fat loss. The big craze is FAT loss. There is good reason for this. WE LIVE IN THE LAND OF FAT PEOPLE! I’m not saying that fat people are bad people, there not. They are just fat! What the fitness industry has forgotten is that you have to build strength to gain muscle and you have to gain muscle to lose fat. Let me say it now. CARDIO SUCKS! Plain and simple. If your quest is to become as strong as you can be, become as lean and healthy as you can be, STOP THE CARDIO CRAP! You are wasting your time! One thing we must remember, you can increase your aerobic output with anaerobic training, but you can not increase your anaerobic output with aerobic training. So why do people spend hours on a treadmill, elliptical trainer or any other piece of cardio crap equipment? They don’t know any better. Well, I’m here to educate anyone who will listen.

My team and I at Pro Performance have created a system of training that will enable you to become as strong as possible, as lean and healthy as possible and develop a level of fitness that you’ve never experienced. So how do you accomplish this? Before I give you the jest of the program, you need to understand a few things. This program isn’t for the weak at heart or of mind. It take consistency, dedication and hard work. Yes, I said HARD WORK. Now if that scares you off, this program isn’t for you. This program develops mental toughness! Now, the principals of the program.

Principals of the Pro Performance System of Training

We lift heavy weights in perfect form.
Our rep range is between 5-10 reps
We cycle the reps in the traditional periodization protocol
We utilize multi-joint and combination lifts
We incorporate the push-pull or agonist/antagonist method
We utilize total body training each workout
We incorporate interval training in our workouts
We train 3 days per week
We train between 30 and 55 minutes each workout
We change at least one aspect of our routine each workout

These are the 10 principals of the Pro Performance Training System. We also incorporate a nutritional plan that is 2nd to none. My thoughts are this; with the way we train, the intensity, effort and dedication, why waste our time training if we aren’t going to eat correctly. We want the total package. You need the total package. There is it! Lock, stock and barrel! Below is a sample workout week of our system. For more information on the Travis Nutritional Eating System, contact Travis Martin at travis@pro-performance.net


Sample Intermediate Weekly Workout

Monday: Weight Room
Dynamic Warm-Up

Squats 10 reps
Leg Curl 10 reps
(3 rounds, rest 30 sec. between rounds)

Dumbbell Bench Press 10 reps
Dumbbell Rows 10 reps
(3 rounds, rest 30 sec. between rounds)

Alternating Lunges 10 reps each leg
Single Leg Heel Digs 10 reps each leg
(3 rounds, rest 30 sec. between rounds)

Lat Pulls 10 reps
Overhead Dumbbell Press 10 reps
Dumbbell Up-Right Rows 10 reps
(2 rounds, rest 30 sec. between rounds)

Triceps Pushdown 10 reps
Dumbbell Curls 10 reps
(3 rounds, rest 30 sec. between rounds)

Kettlebell Push-Press Squats 5 reps
Power Pull from the Ground 5 reps
Kettlebell Swings 10 reps
Get-Up Sit-Ups 10 reps
(2 rounds, rest 30 sec. between rounds)

Static Stretch and Cool Down


Wednesday: Kettlebells
Dynamic Warm-Up

Kettlebell Front Squats 5 reps
Kettlebell Swings 10 reps
(3 rounds, rest 30 sec. between rounds)

Kettlebell See-Saw Press 5 reps each arm
Renegade Rows 5 reps each arm
(3 rounds, rest 30 sec. between rounds)

Walking Lunge Pass Thru 20 yards
One Leg Dead Lift 5 reps each leg
(3 rounds, rest 30 sec. between rounds)

Kettlebell Up-Right Rows 5 reps
Kettlebell Bench Press
(On Stability Ball) 5 reps
Kettlebell 1 Arm Row 5 reps each arm
(2 rounds, rest 30 sec. between rounds)

Kettlebell French Press 10 reps
Kettlebell Reverse Curls 10 reps
(3 rounds, rest 30 sec. between rounds)

Kettlebell Push-Press Squats 10 reps
Power Pull from the Ground 10 reps
Push-Ups on Kettlebells 10 reps
Get-Up Sit-Ups 10 reps
(2 rounds, rest 30 sec. between rounds)

Static Stretch and Cool Down

Friday: W.O.D. Circuit
Dynamic Warm-Up

Body Weight Squats 50 reps
Push-Ups 20 reps
Kettlebell Power Pulls from the Ground 10 reps
Walking Lunges with Kettlebells 20 yards
Double Overhead Kettlebell Press 10 reps
Pull-Ups 10 reps
Hanging Leg Raises 10 reps

5 Rounds
Rest 30 sec. to 1 minute between rounds

Static Stretch and Cool Down

Disclaimer:
You must get your physician’s approval before beginning this exercise program. These recommendations are not medical guidelines but are for educational purposes only. You must consult your physician prior to starting this program or if you have any medical condition or injury that contraindicates physical activity. This program is designed for healthy individuals 18 years and older only.

You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes with your physician or a registered dietician.

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