Strength Training Alexandria VA. Fundamentals of Proper Technique. Plus 7 expert tips on lifting weights from a certified personal trainer.
How strong are you really? The internet is full of powerlifting strength calculators and formulas, but none give you a solid estimate of your real strength. Paul’s Strength Powerlifting Calculator compares your lifts against national standards to provide you with a simple score out of 100 points.
The Deadlift has 20+ variations. Learn which one is best for you in Powerlifting.
Our BOSU Core Workout features 4 amazing exercises to leave your burning for days. Learn the moves, scaling, and faults in this comprehensive post.
A Curated List of Effective Workouts, Weight Loss Tips, and Lifehacks to help you Get Healthy and Stay Healthy. The Get Healthy Stay Healthy Guide covers every personal training, yoga, nutrition, lifestyle, and health topic for all people. It contains every secret, life-hack, and shortcut. After two hours of Googling, you finally found it. The Roadmap, Landmark Guide to Get Healthy Stay Healthy.
This article is designed for personal trainers looking to get better at writing and designing beginner workout plans. More specifically, this video post discusses how to design functional strength training workouts for beginners.
60 Unique Personal Training Workout Plans. Over 3,000 workouts tested, documented, and perfected. Suffice it to say, we have a workout plan that will work for you.
High bar Barbell Back Squat — 13 points of performance to improve your technique on the squat and reduce the risk of injury. This overview discusses techniques to properly generate core bracing to help prevent lower back pain. This article includes video demonstrations on key squat faults such as “butt winking” and “broken wrist faults.”
One of the greatest values I can provide you as a mentor is the ability to see ahead what you cannot. To help prepare you for the challenges that lay ahead. To set you on the right course so that you may improve. To be a source of support when you make mistakes. And to be Relentless in demanding that you improve.
At Sand & Steel, the majority of my clients are in their 50s, 60s, and 70s. Most people start feeling the effects of aging in their mid-thirties, but by age 50 they really start to notice a change. It becomes harder to lose weight, injuries heal slower, and energy levels generally decline. If you are going to be working with clients in this age population, you’ll need to know how to perform a senior fitness assessment. Here’s how it should be done.
The CrossFit Scaling Course teaches and tests CrossFit coaches on how to scale exercises and workouts. I finished the course, and here’s what I thought and what I learned.
Top 50 Accessories and Foods We Recommend for New Clients. Whether you are starting a home fitness regime or working out at Sand & Steel, you’ll find a wide variety of health and fitness products to choose from. Here are the top 50 products we recommend to our clients. Sand & Steel tested and approved.
What is Functional Strength Training?
Functional Strength Training involves exercise techniques that mimic movements performed in everyday life, outdoor activities, or in a sport. This training technique involves the use of numerous tools to build the movement patterns such as: Kettle Bells, Viprs, TRX, Barbell, Dumbbell, Sandbags, Sleds, Ropes, Medicine Balls.
Aside: while doing some routine maintenance on our website, I found this old post in our 2013 archives. It was the first article we published on our website. I thought it might interesting to discuss Sand & Steel then and now. Did we do accomplish what we set out to do 5 years ago? Or did market forces and new competition like Orange Theory and Fit45 force us to change?
Deciphering Social Media Channels for Personal Trainers
Social Media can be tough to master for Personal Trainers. That almost sounds like I am joking, but many of the coaches I have hired don’t even have a Facebook page! So rather than providing a “technical” description of how to post on each channel … I’ve broken it down into a language any personal trainer can understand 🙂 Social Media in the language of the Burpee.
Overview. The following article and linked resources are useful for a personal trainer or someone looking to hire a personal trainer. I’ve been a coach and personal trainer for over 10 years. I’ve seen amazing personal trainers, and I’ve seen coaches that have no business training anyone.
Declaring yourself a personal trainer and having knowledge and experience to be successful are two different things. Here’s the formula I use, and some of the best articles on personal training I have written. I hope they are helpful for you:
Powerlifting is a strength based program focused on the Bench, Squat and Deadlift. In a powerlifting program, the athlete is focused on gaining strength using the prime moves of Deadlift, Bench, and Squat. By adding in variations on the main lifts (Sumo Deadlift, Romanian, or Front Squat, Incline Bench etc) and adding accessory moves (Dumbell press, Pull ups, Tate Press etc), you quickly and consistently gain overall strength. This article discuss several powerlifting programs in detail as well as how to perform several of key powerlifting exercises.
Glutes and Core Mobility WOD:
Brand new fascia release and strength WOD for our Zero2Fit Program. Zero2Fit is our Mobility and Weight Loss Program that is designed for people that haven’t worked out in a while who need to lose weight and build range of motion.
Tips For Working out in your Hotel
3 Amazing Hotel Workouts that you can do in any hotel gym. Great for strength and conditioning programs.
Body Weight Exercise Program: Exercises You Can Do at Home
The Lunge, Pushup, and Warrior 3 Pose. Sand & Steel breaks down these movements and shows you how to do them right. Sample Workout Included with Videos
Summary of Beginner Workout & Warm-up
Building beginner level programming can be challenging. Here’s a sample exercise workout that we’ve used with great success with hundreds of clients.
Looking to Hire the Best Trainer in your area? Download Sand & Steel’s free eBook on what questions to ask your next personal trainer.
Squat Warm-up Routine:
Warming up is essential to have a productive workout, and to limit injury risk. Their are many different styles of warm-ups, but today we are going to focus on a squat warm-up routine for mobility and flexibility. Before you get to the barbell or kettlebell it is important to get the body ready for action. You may not feel that you have any tight adductors or groin muscles, but they still could be holding back you squats. If you have the classic Butt Wink or limited squat depth then something is tight or not firing. Take the time to warm up and get your body set for squats. Squats a a great strength move and proper execution is key.
As the holidays gear up and you look towards New Year’s resolutions- can you benefit from a trainer? The answer is probably yes.
There are many reasons that hiring a Personal Trainer could be beneficial both for short term and long term periods. A personal trainer can do anything from teaching proper movement patterns to motivation. We break down the top 10 reasons to Hire a Personal Trainer
Is your workout routine really working for you? Are you conflating getting sweaty with getting results (e.g. an exercise routine vs training program)? Here are some tips to help you transition from simply working out, to building yourself a real workout program.
There are 8 basic strength movements: the Squat, Lunge, Hinge, Push, Pull, Arc/Hollow, Twist/Resist Twist, and Gait. We’ll cover these techniques and discuss the proper form to do them safely. We’ll also discuss various techniques to test muscle function by selecting members from the audience, and demonstrating how to test for proper neural control of muscles, and how to utilize strength training to restore and improve muscle function.
Traveling for the holidays? We have a great bodyweight workout for you!
Start with the Appetizer (warm-up) and go to town!
Travelling For the Holidays
Don’t have a kettle bell to workout with? — No Problem
Medicine Ball are almost ubiquitous and can make for great calorie burning workouts. Here’s a sample workout you can do in about 30 minutes.
5 Favorite Functional Trainer Exercises
Lat Pull Down • Chest Support Row • Face Pull • Tricep Pushdown • Reverse Fly with Rear Lunge
We break down the differences between Orange Theory and CrossFit. Plus we’ll explain how you can do these style workouts at home or with your personal trainer.
The Barbell, Dumbbell, Kettle Bell, Sand Bell, and Club Bell go head-to-head in this strength training equipment showdown. Download our decision chart, and buy the right piece of equipment for your budget.
Getting a Tax Deduction and Health Insurance Coverage for your Personal Training
Wondering if you can deduct personal training sessions a taxable deduction? What if you could actually have your insurance cover it? Step one is to use our Online Letter of Medical Necessity Generator. You’ll also find a sample PDF of Letter Medical Necessity to hand to your doctor.
Attention Personal Trainers — Looking for some conditioning workouts for your personal training clients? We’ve got your hook up here. Here’s 10 amazing personal trainer conditioning workouts that you can do with your client.
Traveling for the Holidays? Tackle this bodyweight Christmas themed workout.
Personal Training vs Group Fitness Class
When it comes to deciding between personal training and group training one needs to consider a client’s main purpose. If fun, socializing, and exercising for the sake of exercising is your priority, group training is the way to go. However, if the client is really looking to improve body composition, improve strength and mobility, and/or decrease risk of injury — personal training is far superior
Personal Trainers, CrossFit, TRX, Boxing, and KettleBell Coaches
Sand & Steel is looking for the best trainers and CrossFit coaches Northern Virginia has to offer.
- Full Time / Part Time – Hourly Employee Position
- Open or Close Monday – Friday and Saturday 8AM – 2PM
- Flexible hours range from 20 – 40 hours/week
What’s the Best Exercise for Developing a Strong Chest?
Bench Press. That’s the answer. Yes Dips, pushups, ball pushups, flys, etc. are good too. Nothing works faster or better than bench press, but it’s also a source of frequent injury. Be deliberate and slow on increasing weight. A tear in the tendon of clavicullar head of the pectoris major is more common than you think. Be patient with raising the weight, just be cause you can lift the weight, doesn’t mean your tendons can.
Breaking through plateaus
Making a commitment to your bodybuilding routine is crucial to seeing results, but there may be other issues stopping your body from progressing in the right direction. The trainers at Sand & Steel Fitness are the experts in bodybuilding around Old Town Alexandria and would love to give you some tips on how to continue your bodybuilding journey.
If you own a pair of parallettes, you’ve probably discovered that they are an excellent source of instability for your shoulders, and your feet if you stand on them. When you loop in a Surge (a water filled tube with handles), then you have instability in your core and shoulders as the water sloshes around. When combined, they make for a truly grueling duo.
Make sure you check out the bonus videos at the bottom. It’s a very original movement designed to provide an important progression for the pistol squat.
1 Leg Glute Bridge 8/10. The parallette offers a very stable platform to work from. The only piece of equipment that’s better is probably the medball for doing 1 leg glute bridges.
Welcome to Sand and Steel Fitness Mace Ball Tutorial and WOD
Today we are going to demo some Mace Ball movements including a full youtube demonstration, and then we’ll discuss how you can get a free personal training session just from reading this article.
CrossFit 15.2 Open Workout Paul Roberts of Sand & …