Benefits of having an online coach

Affordability

– Not everyone can afford 1-1 sessions so online coaching is a more affordable way to work with an expert to achieve the results you’re striving for

Accountability

– Online coaches are just a click away and will often message you to see how you’re getting on. Knowing you have a coach will also motivate you to keep going. Have you ever sat at home with a cup of tea watching your television and thought, “I really can’t be bothered today”? What did you do? If you only have yourself to answer too, the chances are that you will continue to sit infront of your tele with a cup of tea but with a coach, in person or online, you are accountable to them and more likely to push yourself when you least want too. At Pride, we provide 24/7 communication, will check in regularly to see how you’re doing and will always take our time to talk with you about your strengths, weaknesses, motivation etc.

Results

– Everything is trackable and your coach will program you to the results in the same way they would if you were 1-1 with them. With an online coach, you are working with an expert in their field who understands how to gain the results even without seeing you in person, through their methodologies and principles of training and programming. At Pride, we guarantee you’ll get the results you want too. See Results & testimonials page for some of the results we have achieved with our clients.

Flexibility

– You don’t have to worry about fitting in a specific time slot for training or missing a session if something comes up, you can train on your own terms, in your own time and if something comes up, there’s no need to cancel, you can just rearrange your gym session for a later time without having the stress of matching times with a busy PT. At Pride, our club program is 4 days per week which offers flexibility for you to train around your own life. Our customised coaching plans are specific to you and written weekly to provide further flexibility, e.g. if you regularly train 5 days a week but a family wedding means you’re away the week after for 3 days, let us know and your program the following week will fit that in such as a 3 day week program.

On going support & communication

– How often do you realistically message your personal trainer? With an online coach, you have on-going support and communication with them regularly checking in on you and the line being open for you to contact them whenever. At Pride, we provide 24/7 communication; you can text or call whenever you need with anything including questions and video form checks and we will also check in with you regularly, especially if we haven’t heard from you.

Access to an expert

– Working with an online coach means you don’t need to be in the same town or even country as your coach any longer. You have access to an expert who can provide you with the best support, coaching and results and never even have to meet face to face. At Pride, we have a number of clients who live a distance from our gym but due to our on-going communication, video form checks and check in’s, the distance is no issue for our coaches and athletes. At Pride you will have a coach who lift to a high standard, is an expert in their field, practices what they preach and follows the same methodologies and principles in their and your training.

Added extra’s with Pride Performance customised coaching plan

– 1-1 session included where the athlete can get down to Pride
– Your coach will accompany you to all competitions where possible

Get online coaching with Pride

www.pride-performance.co.uk

Is weightlifting okay for children? Benefits you didn’t know about children and weight training

Children weightlifting? What? Doesn’t that stunt their growth?

9 year old Darcy practicing her squat technique with a Rogue War Bar

The involvement of children in weightlifting

The involvement of children (0-18) in weightlifting is continually questioned due to its safety yet British Weightlifting fully endorses weightlifting (Kite, Lloyd & Hamill, 2016) so which is it? The truth is, research has proven in the recent years that strength training for children is infact very beneficial! There are actually no reasons why children shouldn’t lift weights but there are a number of reasons why they should.

Over recent years, it has been sufficiently researched and proven that strength training practiced by prepubescent children is beneficial not only for children’s muscle and bone development but also is beneficial for their socialization, mental development and confidence (Faigenbaum at Al, 2009; Kite eh al, 2016; Coskun & Sahin, 2014). Recent studies have also shown benefits to increased strength, overall function and mental wellbeing in children with cerebral palsy (Lee et al, 2014). In fact, Haff & Triplett (2016) state that children as young as 5 can benefit from weight training. Pride Performance offer Pride’s Barbell Cubs (6-11) and Pride’s Youth membership and classes (11-17). The youth membership includes three weekly classes; weightlifting x2 and strength and conditioning as well as opening up Olympic Weightlifting Club up to both youth and adults. Pride also offers half price personalised coaching for 6-17-year olds.

11 year old Harvey practicing his olympic lifting

Hamill (1994) found two factors for the high safety level of weight training and weightlifting in children; a knowledgeable and qualified coach who puts in the time and effort to coach effectively and supportively (Faigenbaum et al, 2009; Kite et al, 2016) and the learning of skills with light weights to begin forcing the learning into a progressive approach (Keskinen, 2014) with correct grip and movements being learned with a stick prior to progression onto a barbell. At Pride Performance, both Heather and Andy are British Weightlifting qualified and we offer a range of equipment from Rogue War Bars which are essentially glorified PVC pipes with weightlifting markings, to 8kg and 12kg bars as well as technique bumper plates and progression is based on both abilities to lift the increased weight and on technique. In support of Kite et al (2016) who states that children who lift should be judged and scored on technique as opposed to weight lifted, Pride looks at both strength and technique when progressing a child to an increased weight. Even when a child / youth may be physically strong enough to lift an increased weight, they will not be allowed to progress if they don’t have their form and technique at the lower weight and will always decrease weight again if necessary.

 

6 Year Old Cubs Member practicing her overhead squats

Haff & Triplett (2016) also state that coaches should talk to children on a level which they understand and when children are learning to weight lift. With Andy being a primary school PE teacher and Heather holding a post-graduate degree in early childhood and a postgraduate in therapeutic play studies, as well as childcare and multiple SEN qualifications therefore holding the knowledge not only of weightlifting but also of children, how to communicate and how to teach effectively as well as being willing to demonstrate proper technique for the children which they are teaching as the visual display can teach the athlete more than a verbal explanation (Keskinen, 2014). During all Pride’s Barbell Cubs (6-11) classes and youth (11-17) classes, the session’s coach will demonstrate each movement both at the beginning of the movement and throughout the session where appropriate and will also use video footage of the movements to break it down further visually.

9 year old Darcy & 6 year old Hazel working on their snatch balances with Andy during cubs. (Plates set out ready for obstacle course)

Haff & Triplett (2016) also state that the coach should promote fun physical activity which compliments the strength training and encourages children to be active in their accessories. Pride’s Barbell Cubs implements this through splitting the 45-minute sessions into two parts. We focus on some lifting movements such as Olympic weightlifting and we do this in progressive stages teaching movement by movement with very light technique equipment for the first half of the session and then we use fun obstacle courses to encourage children to move in ways which improve mobility, power and speed and strength.  An example of one Cub’s obstacle course included an obstacle course where the children had to jump over the river so the crocodiles didn’t get them (box jumps, lower body power), walk over the slithery snake (balancing), run away with the pirate’s treasure (tyre drags, leg strength) and throw the hot stone (med ball throws, upper body power).

“I love it, I love to squat” – Darcy, 9 year old cub’s member

Pride Youth Member – 15 year old Harry

Keskinen (2014) state that it is crucial that adolescents move enough while they are growing and going through puberty so what better way is there to do this than weightlifting? They can benefit their bodies natural changes whilst learning a sport which is not only fun but also competitive at an Olympic level. Kite et al (2016) argue that Physical Education departments should look to actively engage with the sport of Weightlifting during extra-curricular and curricular time in order to further develop its associated benefits and provide a better quality of life to youths overall which further enforces the importance and benefits of weight lifting and strength training for both children and youths.

“Pride Performance coaching had me achieve 4 north west powerlifting records in my class so, their dedication, passion and intelligent training is proven. And more importantly a joy to train with” – 16 year old youth member & North West Powerlifting Record holder, Max

Pride Athlete Max Carr, U16 & U18 North West Powerlifting Records

Research has identified that weight training and weightlifting can provide children with both physical and psychological benefits including the reduced risk of injury and increasing muscle strength and power (Kite et al, 2016) with it actually being less dangerous than many other sports for high school age pupils (11-18) (Hamill, 1994) such as gymnastics, Taekwondo and even football. Weightlifting develops all athletic qualities needed in the majority of sports due to the variety of the movements and the muscle work which is needed to execute them (Keskinen, 2014). Strength training in youth football players induces performance improvement such as an increase in jumps and sprinting speed as well as a reduced rate of injuries (Zouita et al, 2016; Faigenbaum, 2009).

Warrington U12 Football Club working on their deadlifts

What better way for your child to;

• Help your child stay active
• Help your child maintain a healthy weight
• Increase your child’s confidence and self-esteem
• Increase positive mental health through increased confidence in self
• Improve overall fitness
• Increase your child’s concentration in academic studies

Than allowing them to take part in an Olympic Sport which is fun, different and beneficial both physically in health, growth and other sport performance and psychologically in self-esteem and confidence?

“Strength training has made me feel strong & confident in myself as not only part of a supportive group of people, they have helped me to achieve my goals which I couldn’t have imagined reaching a year ago. I love what it has done to my confidence” – 17 year old youth member, Becky

“Within a short period of time, taking up weightlifting has helped me to increae my confidence and my strength. It is also really fun” – Pride youth member, 15 year old Matt

17 year old Becky

Pride’s Barbell Cubs (6-11) Saturday 4:15pm – 5pm, Monday 4:15pm – 5pm

Youth Olympic Weightlifting Class (11-17) Tuesday & Thursday 4pm – 5pm
Free when a youth member

Youth Strength & Conditioning Class (11-17) Friday 4pm – 5pm
Free when a youth member

Weightlifting Club (open for youth and adults) Sunday 3:30pm – 5:30 pm & Tuesday, Thursday and Friday 7:30pm – 9pm

www.pride-performance.co.uk

Coskun, A., & Sahin, G. (2014). Two Different Strength Training and Untrained Period Effects in Children. Journal of Physical Education and Sport. 14(1), 42-46

Faigenbaum, A., Kraemer, W., Blimkie, C., Jeffries, I., Micheli, L., Nitka, M., & Rowland, T. (2009). Youth Resistance Training: Updated Position Statement Paper from the National Strength & Conditioning Association. Journal of Strength & Conditioning Research, 0, 1-20.

Haff, G., & Triplett, N. (2016). Essential of Strength Training and Conditioning, 4^th Edition. United States: Human Kinetics

Hamill, B, P. (1994). Relative Safety of Weightlifting and Weight Training. Journal of Strength and Conditioning Research, 8 (1): 53-57

Keskinen, M. (2014). Strength Training & Olympic Weightlifting for Children aged 12-15. University of Applied Sciences.

Kite, R., Lloyd, R., & Hamill, B. (2016). British Weightlifting Position Statement: Youth Weightlifting. Retrieved from https://www.researchgate.net/profile/Rich_Kite/publication/321039287_British_Weight_Lifting_Position_Statement_Youth_Weightlifting/links/5a0a1dda45851551b78d2ef9/British-Weight-Lifting-Position-Statement-Youth-Weightlifting.pdf 23/04/2018

Lee, D, R., Kim, Y, H., Kim, D, A., Lee, J, A., Hwang, P, W., Lee, M, J., & You, S, H. (2014). Innovative Strength Training Induced Neuroplasticity and Increased Muscle Size and Strength in Children with Spastic Cerebral Palsy: An Experimenter-blind Case Study – Three Month Follow Up. Neuro Rehabilitation, 35(1), 131-136

Turner, A., & Comfort, P. (2018). Advanced Strength and Conditioning: An Evidence-based Approach. New York: Routledge Publishing

Zouita, S,. Zouita, ABM., Kebsi, W., Dupont, G., Salah, B., Fatma, Z., Zouhal, H., & Abderraouf, B, A. (2016). Strength Training Reduces Injury in Elite Young Soccer Players During One Season. The Journal of Strength and Conditioning Research, 30(5), 1295-1307

Should women lift weights? 6 myths debunked about Women & Strength Training (and even some benefits thrown in too!)

WOMEN & STRENGTH TRAINING!

6 myths debunked about Women & Strength Training (and even some benefits thrown in too!)

Let’s have a look at some myths in strength training for women & some benefits as well as a few quotes from Pride’s own women who strength train and how it makes them feel!

Lifting weights make you bulky;

I could reel off all of the biological and scientific evidence as to why this isn’t true but let’s have a bit of fun instead… Have you seen Mattie Rogers? She’s one of USA top 69kg (soon to be 71kg with the new IWF weight classes) Olympic weightlifters – go find her on Instagram @Mattiecakesssss and then decide if lifting weights makes you bulky! I bet you £15 credit at Pride that the thought doesn’t even cross your mind! But in all seriousness, the truth is that women don’t have enough natural testosterone to build enough muscle to become ‘bulky’. If you want to ‘tone up’ which seems to be a regular request from women in the gym, you need to build muscle and strip fat in order to make the muscle more visible and in turn creating the ‘toned’ look.

Do I look bulky? I strength train or weightlift 5 times per week.

Lifting weights will make you gain weight;

Weight on the scales and the inches your body is measured in are not necessarily comparable. Have you ever heard of the saying, muscle weighs more than fat? That’s not true, 1lb of muscle is the same as 1lb of fat, but muscle tissue is a lot denser than fat tissue, therefore it fills a smaller space. That said, you may hold 5lb of muscle and still be ‘tighter’ than when that 5lb was fat.

“Strength training has made me feel strong & confident in myself as not only part of a supportive group of people, they have helped me to achieve my goals which I couldn’t have imagined reaching a year ago. I have also noticed my body becoming more toned and shapely which I had no idea could be achieved doing this type of training. I love what it has done to my confidence and would recommend it to anyone who wants to get into shape” – Becky

Weights areas in gyms are intimidating;

Not at Pride, we promise! We strive to be a community, welcoming and supportive of everybody no matter the variable (age, ability etc). I’ve been there (Heather) myself, scared of entering a weights section or a strength gym, so it’s hugely important to us that nobody feels like this coming to Pride! Strength training gyms as a whole are the most welcoming gyms you’ll ever encounter; the strength community is like one big family! To read more about coach Heather’s story and how she overcame the fear of the gym to owning her own, click here

“The owners are friendly and enthusiastic, nothing is too much trouble. If you want an approachable gym and atmosphere give this place a go!!” – Karrina

“From the minute we arrived we felt like part of the Pride.” – Kristin

“I hadn’t properly trained powerlifting before joining pride and I can definitely say that it was one of the best decisions I have made, and I’m never going to look back now. Pride is somewhere to get great training and not feel self-conscious or nervous. Would highly recommend joining the Pride” – Grace

Creating a community

Cardio burns more calories than weightlifting;

Not only does strength training add more definition to your body, tightening you in those areas you want to create a ‘toned look’ but it increases your metabolic rate (the amount of calories burned) and in turn your fat loss resulting in a leaner muscle mass and less body fat, a result which cardio alone cannot give you.

“I’ve been back doing strength training for 4 weeks and am really impressed with my results. Within that time, I have done no CV (cardio vascular), I have simply done weight training including powerlifting and strongman training & plyometric box jumps. I am really pleased already with my definition and all over body toning which has occurred in that time. I feel so much happier, calmer and confidence and starting to feel summer ready. My sessions with Heather have really helped with this transformation, the sessions are challenging yet fun, they push me far further than I would push myself and you can feel your exerts the next day. Strength training is definitely far more proactive for me than CV ever was.” – Rebecca

Squats

If you stop lifting, your muscle will turn to fat;

Fat and muscle are two completely different types of tissue and one cannot be exchanged directly for the other. We may find from long periods of rest that muscle cells atrophy (shrink) which in turn may decrease metabolism so continuing to eat the same without the same training may cause you to gain fat however that is a result of lack of training as opposed to your muscle turning into fat.

Weightlifting for women is dangerous;

Well, it could be but so can crossing the road if you don’t look both ways. As with anything, weightlifting can be dangerous if it is done incorrectly, without proper technique or equipment and a too heavy load but this is for both sexes, there is no further dangers for women than men. But with proper guidance, equipment and form, weightlifting has a number of physical and health benefits.

Kettlebell Swings

Benefits

 Allows you to eat a higher number of calories.
 Increased muscle increases metabolism and in turn fat loss.
 Builds muscle to sculpt curves creating the toned look you’re looking for.
 Weightlifting boosts your confidence, in yourself and in the gym.
 It’s fun.
 It’s empowering.
 It’s rewarding.

“Strength training makes me feel independent. I am strong, from my own hard work & dedication. No-one has given it to me & no-one can take it away” – Jenni

What can Pride offer women wanting to strength train?

At Pride, we offer a range of classes and courses which are suitable for women of all ages and abilities as well as personalised programming or coaching as well as personal experience in both being new to strength training and it’s benefits and on being nervous of entering a strength gym! To learn more about Pride, click here.

Fat loss bootcamp

At Pride, we’ve created our Boot Camp which will not only achieve the weight-loss and body sculpted results that you want but it’ll teach you to understand your own training, technique, and nutrition, as well as giving you your own personalised macro’s to follow to better your results! This plan doesn’t mean you have to eat perfect all day every day, don’t worry, that glass of red can still be yours at the end of a hard day!

Women’s only strength camp

We have women’s only strength camp – build a strong feminine physique whilst becoming the strongest version of yourself! All abilities welcome! Women’s strength camp is £5 for drop in and decreases in price with the purchase of different class memberships.

Beginners Weights

On a Wednesday 9:30 am-10:30 am, we have beginner’s weights – want to take up a strength or weightlifting program but don’t know where to start? We’ve all been there, us included! Whether you’re new to the gym or just the weights section, help is here! Beginners weights incorporates strength training into circuits, teaching technique whilst building strength, burning fat and most importantly, having fun!

7-week Barbell Basics Course

We offer a 7-week Barbell Basics Course on a Wednesday 7:30 pm-9 pm or Monday 1-230pm. Barbell basics is an introductory course into how to lift weight safely and effectively. This class is ideal for beginners who are interested in getting stronger or learning how to use weights. The gym is closed for these sessions and they’re limited to 6 people in order to provide the best coaching to all. Each week will focus on a different barbell movement; squat, deadlift, overhead press, bench press, snatch, clean and jerk; finishing with a technique competition on the 7th week to see what we’ve learnt!

Weightlifting Club

Weightlifting Club 3:30 pm-5:30 pm Sunday and 7:30 pm-9 pm Tuesday, Thursday and Friday! Weightlifting club is semi-private coaching in a supportive group environment, working together as a group as well as on your own strengths and weaknesses. Our weightlifting club is specially designed sessions to specifically improve your snatch and clean and jerk, and get you working towards your next goal. It doesn’t matter if you’re an experienced weightlifter working towards a new PB, refining your technique or even a beginner interested in getting into the sport? This club is for you. Regular in-house competitions will be ran as a way to measure technique and see progress.

Book Online

If this has reassured you and you’re thinking about taking the next step and coming into the gym, contact us for a free consultation and Pride will support you in your journey

www.pride-performance.co.uk