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Sam Arter

@sarter3

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Strength & Conditioning Coach | LU Track & Field Alumni

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#strength #lifting #strengthtraining #performance #olympiclifting taken in Performance Edge - Sports Training by @sarter3

63

6

9 months ago

#strength #lifting #strengthtraining #performance #olympics #olympiclifting #sportsperformance #strengthandconditioning taken in Performance Edge - Sports Training by @sarter3

97

8

10 months ago

Fight to win.

#strength #lifting
#strengthtraining
#performance #olympics
#olympiclifting #sportsperformance
#strengthandconditioning taken in Performance Edge - Sports Training by @sarter3

33

9

a year ago

📈 What’s a Mesocycle & Why It Matters

A mesocycle is a block of training typically lasting 3–6 weeks, designed to target a specific adaptation—such as strength, hypertrophy, speed, or endurance—through planned progression. It’s one step in the larger hierarchy of periodization: macrocycle → mesocycle → microcycle (Issurin, 2010).

✅ To set up your training plan for continued progress:
1️⃣ Define your mesocycle goal (e.g. build max strength)
2️⃣ Select key performance indicators (e.g. 1RM squat, sprint time)
3️⃣ Manipulate training variables over time:
🔹 Volume: higher early on, lower later
🔹 Intensity: ramps up as volume tapers
🔹 Recovery: deload in week 4 to consolidate gains
4️⃣ Track & reassess at the end of the mesocycle

🔁 Repeat with new targets to avoid stagnation and promote long-term adaptation.

🎯 Smart training is planned training. Don’t guess—periodize.

📚 Reference: Issurin, V. B. (2010). Block Periodization: Breakthrough in Sport Training. Ultimate Athlete Concepts.

#strength #lifting
#strengthtraining
#performance #olympics
#olympiclifting #sportsperformance #strengthandconditioning taken in Performance Edge - Sports Training by @sarter3

14

0

a year ago

📊 Optimize Your Training Week with Charlie Francis’ Principles 🦾

A properly structured training week is not just about what you do—but when you do it. According to the late sprint coach Charlie Francis, high-intensity CNS-demanding work (like sprints, max-effort lifts, or plyometrics) should be clustered together on the same days, while low-intensity work (like tempo runs, mobility, or technical drills) should fill in the gaps.

This “High/Low” model allows your nervous system adequate time to recover while maximizing training quality. A sample week might look like:

➡️ Mon/Wed/Fri: Sprints, Olympic lifts, jumps
➡️ Tues/Thurs/Sat: Tempo runs, core, mobility
➡️ Sunday: Off or active recovery

Why it works: High-intensity work causes CNS fatigue that can take 48+ hours to recover from. Spacing your “high” days evenly avoids chronic fatigue while still hitting the qualities that matter most for speed and power development.

📚 Train smart. Don’t just add more—add better structure.

Reference:
Francis, C., & Patterson, P. (2008). The Charlie Francis Training System. CharlieFrancis.com.

#strength #lifting
#strengthtraining #performance
#olympics #olympiclifting
#sportsperformance
#strengthandconditioning taken in Performance Edge - Sports Training by @sarter3

10

2

a year ago

315lb x 10

#strength #lifting
#strengthtraining
#performance #olympics
#olympiclifting #sportsperformance #strengthandconditioning taken in Performance Edge - Sports Training by @sarter3

24

8

a year ago

📊 Optimizing Training Session Structure for Athletes 🦾🦿
⠀
The order of exercise selection in a training session isn’t random—it’s strategic and grounded in sports science. Here’s how to structure your sessions for maximal transfer to performance:
⠀
1️⃣ High-Velocity Neural Work First
Start with explosive movements like sprints, jumps, and Olympic lifts. These demand high CNS output and are best performed when the athlete is fresh.
⠀
2️⃣ Strength Work Next
After power-based exercises, move to compound lifts (e.g., squats, presses, pulls). These develop max force and require moderate to high neural demand.
⠀
3️⃣ Assistance & Hypertrophy Work
Lower-priority or smaller muscle group exercises come next. Think lunges, hamstring curls, or upper back work—great for structural balance and injury prevention.
⠀
4️⃣ Conditioning / Energy System Development
If needed, finish with conditioning—preferably separated from high-speed work. If conditioning is a priority, consider a separate session.
⠀
✅ Proper ordering isn’t just about fatigue—it’s about adaptation. Prioritize what matters most first, when the nervous system is fresh and output is highest.

#strength #lifting
#strengthtraining #performance
#olympics #olympiclifting
#sportsperformance
#strengthandconditioning taken in Performance Edge - Sports Training by @sarter3

16

2

a year ago

Mobility is more than just flexibility — it’s the ability to move actively and efficiently through a joint’s full range of motion, with strength and control.⁣

🔍 Research shows that regular mobility work improves:

✅ Joint health by promoting synovial fluid flow and cartilage nourishment

✅ Movement efficiency by reducing compensations and faulty patterns

✅ Injury resilience, particularly in high-stress areas like the hips, shoulders, and spine

✅ Force production by allowing joints to express strength through optimal ranges⁣

Whether you’re a strength athlete, runner, or just training for life, mobility training helps unlock better posture, smoother mechanics, and stronger, safer performance.⁣

#strength #lifting
#strengthtraining #performance
#olympics #olympiclifting
#sportsperformance #strengthandconditioning taken in Performance Edge - Sports Training by @sarter3

15

1

a year ago

The Barbell Inverted Row is an underrated bodyweight pull that builds foundational strength for performance and posture. 🦾

✅ Scapular Control & Mid-Back Strength: Targets the rhomboids, traps, and rear delts—key for shoulder stability and injury prevention.

✅ Core & Posterior Chain Engagement: Requires a braced trunk and glutes to maintain a rigid body line, improving overall motor control.

✅ Shoulder Health: Promotes balanced upper-body development, countering the forward-shoulder posture common in pressing-dominant training.

✅ Scalable & Joint-Friendly: Easily modified for beginners or progressed for advanced athletes. Less strain on the lower back than bent-over rows.

Try the Barbell Inverted Row in your training!

#strength #lifting
#strengthtraining #performance
#olympics #olympiclifting
#sportsperformance #strengthandconditioning taken in Performance Edge - Sports Training by @sarter3

19

2

a year ago

Time Under Tension (TUT): One of the Most Underrated Drivers of Muscle Growth and Strength 🦾

Time under tension refers to the total duration a muscle is actively contracting during a set — especially during the eccentric (lowering), isometric (pause), and concentric (lifting) phases of a rep.

📊 Research shows that increasing TUT can enhance mechanical tension and metabolic stress, two key mechanisms of hypertrophy (Schoenfeld, 2010). A slower tempo — like 3 seconds down, 1 second pause, 1 second up — prolongs muscular strain and boosts microtrauma, a stimulus for adaptation.

🧠 For strength, controlled TUT improves neuromuscular coordination and joint stability, particularly when applied during tempo work in foundational lifts (e.g., squats, presses).

🔁 Mix in tempo variations (e.g., 3-1-1, 4-0-2) during accessory lifts or early in hypertrophy blocks to maximize growth and reinforce movement quality.

📈 Don’t just chase reps — own the rep, and control the clock.

#strength #lifting
#strengthtraining
#performance #olympics
#olympiclifting #sportsperformance #strengthandconditioning taken in Performance Edge - Sports Training by @sarter3

21

2

a year ago

Incline Bench Press 🦾

The incline bench press targets the clavicular head of the pectoralis major, promoting upper chest development—a key area often under-stimulated by flat pressing alone.⁣
⁣
✅ Muscle Activation: EMG studies show increased upper pec and anterior deltoid activation compared to flat bench, making it ideal for balanced chest development and shoulder stability.
⁣
✅ Performance Transfer: Strength in the incline press correlates with improvements in overhead pressing and athletic actions involving upward force production—like blocking, pushing, or rebounding.⁣
⁣
✅ Joint-Friendly Angle: The incline position may reduce shoulder joint stress for some lifters, offering a more comfortable alternative for those with limited shoulder mobility or pain during flat benching.⁣
⁣
Add incline presses to your program 1–2x/week to round out your upper body power and aesthetics.⁣

#strength #lifting
#strengthtraining
#performance #olympics
#olympiclifting
#sportsperformance
#strengthandconditioning taken in Performance Edge - Sports Training by @sarter3

13

0

a year ago

ROPE GRIP CABLE PULLOVERS

Build lats. Protect shoulders. Improve performance 🦾

The rope grip cable pullover is a lat-dominant isolation movement that offers unique mechanical and neuromuscular advantages:

✅ Lat Activation Without Spinal Load
This movement maximizes latissimus dorsi recruitment through shoulder extension without loading the spine, making it ideal for athletes managing back stress.

✅ Improves Shoulder Health
By strengthening the lats and teres major through a controlled range, it enhances scapular stability and reinforces posterior chain strength — both vital for shoulder integrity and overhead performance.

✅ Core & Ribcage Control
Proper execution demands abdominal bracing and ribcage positioning, indirectly improving trunk stability and postural control.

✅ Carries Over to Athletic Movements
Whether sprinting, swimming, throwing, or pulling, stronger and more coordinated lats improve force transfer from the upper to lower body — a key element of athleticism.

#strength #lifting
#strengthtraining #performance
#olympics #olympiclifting
#sportsperformance
#strengthandconditioning taken in Performance Edge - Sports Training by @sarter3

24

0

a year ago