Wexford Weight Lifting Club
The first question you really need to ask is... why weightlifting?... The simple answer is lots and lots of reasons, but lets quickly go over the main ones.
When asking about a persons interest in going to the gym, invariably falls into one of 5 different groups.
They want to get STRONGER, LOSE WEIGHT, TONE UP are doing it to IMPROVE SPORTING PERFORMANCE or they just ENJOY BEING ACTIVE.
If you've read any of those, and think, yea i'd kind of like to do that, then the outlook is good, because not only do we do all of above, but we do them very well indeed.
Lets clear up the big fat lies:
The reason people shy away from strength training is due to the misconceptions
Don't strength train because?
- Lie: You will build big bulging muscles. Truth: What determines the result of the strength programme is the design of the programme, exercise selection, etc. You can exercise to build large muscles or for fat loss. It's your choice.
- Lie: When you stop the muscle will turn to fat. Truth: Muscle cannot turn into fat. if you strength train you gain lean muscle, due to this and other qualities associated with strength training we increase our bodies ability to burn calories at rest. End result an increase in energy expenditure that is fuelled by your dietary intake. If you stop training the muscle will waste away (atrophy) resulting in a decrease in energy expenditure and bodies ability to burn calories.Your diet stays the same, weight increases, nothing to do with muscle turning to fat.
- Lie: Aerobic training best for fat loss. Truth: Aerobic training tends to reach a plateau very quickly. Once this is reached we tend to no longer reach our goals. You must constantly change the goal posts when exercising for fat loss, due to the plateau with aerobic training this is far harder to achieve than in strength training. A simple change of exercise, rest period or reps has a hugh change for the body. This is easily applied to strength programmes
- Lie: Slow you down and make you muscle bound. Truth: Strength training done correctly will improve speed, power, balance & flexibility.
The Club is open to male & female clients
Opening hrs: Wed evening from 7.30 - 9pm
Friday evening from 6-8pm
Sat Afternoon from 4.30-6pm
Sports performance program
Why is Strength/Power so important?
- Measures of maximum strength have strong to very strong correlations with strength-power exercises.
- Significant relationship between 1RM and ability to sprint, turn, change direction, balance & Jump.
- Improved endurance.
- Improved man-on-man play.
- Peak power and rate of force development are associated with ability to develop acceleration.
- Pre-habilitation and strength training are the same thing.
Our training Volume for Strength & Power Development
- 3-5 sessions per week
- 3-5 exercise per session
- 3-5 sets per exercise
- 3-5 repetitions per set
- 3-5 minutes rest