Synergy Weightlifting

A load of new #PersonalBest #BackSquats in training the other night. Well done team - @terkaitster 147kgx3 - @makennalifts 90kgx2 - @bella_str0ng 100kgx1 - @its_ya_boi_caleb2324 120kgx2... Great training session team - looking forward dot the next one. #HardWorkBetraysNone #SynergyWeightliftingClub

This deserves a shout out 100kg #BackSquat for @bella_str0ng at a bodyweight of 53.5kg. Wow Way to go kid...your #HardWork paying off again. ... #SynergyWeightliftingClub

SNOW DAY Synergy Saskatoon and Warman along with Sports Therapy will be closed for the day. Today is for family , shovelling snow , staying warm , making snowmen , and helping your neighbour. ... Have fun today team and stay safe, we will see you all tomorrow. #SynergyStrength #SnowDay #ClosedForTheDay

The greatest Back Squat program ever - the Ryabinnikov Program. Strength requires challenging your body and mind with heavier loads in a progressive and thoughtful manner. Strength is not rocket science , but it does require a periodized process with ebbs and flows in intensity and volume to maximize outcomes. The squat cycle below is the program our team is currently using and that we employ regularly with variation in order to develop leg and total body... strength. What I love about the program is its simplicity and its ease of individualization for group training. The program is as follows; Cycle 01: WOD1 - "X" - 5x5 WOD2 - "X" - 5x3 + 5% WOD3 - "X" - 4x6 - 2.5% WOD4 - "X" - 4x2 + 7.5% WOD5 - "X" - 5x4 + 2.5% **belt only Cycle 02: - Repeat Cycle 01, but add 2.5% to all workouts Cycle 03: WOD1 - "X" - 5x4 WOD2 - "X" - 3x3 + 5% WOD3 - "X" - 3x6 - 2.5% WOD4 - "X" - 3x2 + 7.5% WOD5 - "X" - 3x4 + 2.5% **belt and light wraps Cycle 04: - Repeat Cycle 03, but add 2.5% to all workouts Cycle 05: WOD1 - "X" - 5x3 WOD2 - "X" - 2x3 + 5% WOD3 - "X" - 2x6 - 2.5% WOD4 - "X" - 2x2 + 7.5% WOD5 - "X" - 2x4 + 2.5% **belt and tight wraps Cycle 06: - Repeat Cycle 05, but add 2.5% to all workouts Practical application: - We recommend squatting anywhere from 3-5x/week based on volume of the total program and phase of training (preparation or competition). Do not get stuck on loads as gospel. but listen to your body and load accordingly based on your fatigue and current recovery. Give it a whirl and let me know how it goes. #SynergyStrength #SynergyWeightliftingClub #Ryabinnikov #SquatCycle #SquatProgram #SaskaWeights #Kneewraps #BackSquats #Strength #YXEStrength

WE BECOME WHAT WE THINK ABOUT An athlete who is thinking about a concrete and worthwhile goal is going to reach it, because that’s what they are thinking about. Conversely, the athlete who has no goal, who doesn’t know where he/she is going, and thoughts must therefore be thoughts of doubt, confusion, anxiety, fear, and worry will thereby create a training environment of frustration, fear, anxiety, and worry. If an athlete thinks about nothing...he/she becomes nothin...g. If you think in negative terms, you will get negative results. If you think in positive terms, you will get positive results. = = THINK IN POSITIVE TERMS...see success and become success. PRACTICAL APPLICATION Take time to visualize your successful lifts. In your minds you need to see your goal lifts in their entirety from the approach to the barbell to the feelings of elation that follow the completed lift. Take 1 min upon awakening, before training, and before bed to visualize your lifts and feel your lifts...in your mind. At first this may take time and it WILL take practice, but it’s worth it. Train your mind as you do your muscles and put time into imagery/visualization of success. How to do it? Close your eyes and just give it a whirl, you will find success if you simply take time to see success, the method is of little importance, but the process and effort is key. #SynergyWeightliftingClub #SaskWeights #Visualize #Success #WeBecomeWhatWeThinkAbout