Our Mission Statement
Our facility specializes in strength and conditioning training, for all fitness levels. Our philosophy of High Intensity Strength Training provides each client a safe, effective and intense workout in a 30-minute session. Gridiron creates custom workouts for each client to provide a variety of exercises, which will allow the client to reach his or her fitness goals. Our equipment, which range from Hammer Plate loaded, Nautilus selectorized, Free Weights, Functional Training Equipment as seen on ESPN'S Strongest Man Competition, and our state of the art Tread Wall for wall climbing allows each client to achieve his or her maximum potential in strength and conditioning.
Our Philosophy at Gridiron focuses on a 4 phase approach for strength and conditioning:
Strength Training, Power, Stabilization and Corrective.
- Strength/Conditioning: Utilizing our variety of strength equipment to increase heart rate, train specific muscles to increase strength, size, and muscle endurance.
- Power: Combining strength equipment, functional equipment and compound movements to increase muscle size, strength and conditioning levels (Increased intensity from the strength and conditoning phase).
- Stabilization: Concentrates on core stregth training, which focuses on lower back, abdominal muscles as well as smaller muscles throughout the body, which assists in stabilizing the body through specific movements.
- Corrective: Concentrates on a client and or patient who is in need of excercises for corrective needs or rehabilitation.
What is H.I.T. (High Intensity Training?)
The five checkpoints below are an outline of the philosophy of High Intensity Training.
- Full range of motion exercises: Raise and lower the weight through the muscle's full range of motion.
- Allow the muscles to raise the weight: Eliminate all arching, bouncing, throwing, and jerking movements while raising the weight. Essentially, you must control the weight and allow yourself, not momentum, to perform the work.
- Emphasize the lowering of the weight:
- A: Lower the weight in a controlled manner, thereby allowing the muscle to lower the weight - do not drop the weight.
- B: The muscle that is used to raise the weight is the same muscle used to lower the weight. Use 3-5 second count as a guideline to lower the weight.
- C: You can lower approximately 40% more weight than you can raise. This is why we emphasize the lowering phase of the exercise.
- D: Allow 8 seconds to lower the weight during a negative-only exercise.
- The point of momentary muscular fatigue (MMF) has been reached when the athlete can no longer properly raise another good repetition. Each set must be performed with an ALL-OUT EFFORT to MMF.
- Recovery between sets should be approximately 90 seconds. This recovery time should gradually decrease to approximately 60 seconds between exercises. The exception to the rule is during multi-set routines, where the recovery time should be approximately 90-120 seconds (1 1/2 - 2 minutes) between sets.
At Gridiron we believe in keeping each workout fresh and innovative. We create three different and unique workouts for each client, keeping in mind their goals and fitness level. We take pride in training the most novice beginner to competitive athletes on any level. Our variety in training equipment allows us to acheive our goals and our client's goals in a safe, efficient manner.
DEPENDING ON THEIR FITNESS LEVEL, CLIENTS MAY BEGIN TRAINING AT ANY ONE OF THE FOUR PHASES. THIS WILL BE DETERMINED AFTER THE CONSULTATION AND INITIAL ASSESSMENT.
