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MWF 6 am
MW 5:30pm, 6:30pm & 7:30pm
Sat 8am & 10am
11313 Wright Circle.
One Block south of 114th & Center Street
Want to get strong AND NOT get injured?
Work at a high level within your limits… and expand your limitations from the inside out.
Working within your limits means working at a higher quality which leads to mastery. While novices chase flash and quantity… experts in any craft know that drilling the basics and mastering the tools you have is what it takes to create a masterpiece. When it comes to quality, less is more; always has been, always will be.
Pictured: Dr. Korth drilling the double 24kg Clean & Jerk.
Although 48kg is well inside his limits, this is more than enough to get stronger.
When a workout or trainer prescribes a specific number of reps for a bodyweight exercise or lift… be sure you can do more than the required reps or you must either adjust the reps you perform per set or modify the technique or load used.
For example: if a workout prescribes 15 reps of pushups for as many sets as possible, I highly recommend being able to do 30 pushups before attempting several sets of 15 and get in more reps by doing more sets of lower thus safer reps.
Else… adjust the number of reps downward per set by simply dividing the number of reps you could do fresh by 2.
Else… replace the prescribed exercise with an easier variation such as replacing pushups with what I call plank-ups. (Forearm Plank on your elbows, to a push-up position plank, then down again, repeat)
Training to Failure is a recipe for
A) Physical injury because your form fails, structural failure is rapidly approaching.
B) Training yourself mentally and neurologically to fail.
Steady wins the race: by staying safe, you can continue training consistently.
Pursue master over numbers. One expertly performed rep will always better results than several poor reps.
When it comes to the world of health & fitness many people throw around terms like “exercising” and “training” as if they were synonymous with one another. As a fitness professional I would like to point out that I consider them very different from one another. Getting the results you desire from your fitness program depends on understanding the difference.
Do champions exercise their way to achieving great things, or do they train for it?
“I hated every minute of training, but I said, ‘Don’t quit. Suffer now and live the rest of your life as a champion.’”-Muhammad Ali
What’s the Difference?
Training is a disciplined, intelligent and focused effort toward achieving a goal while I consider exercise to be simply busy-work. Training is results driven and not always enjoyable, but champions and those who are used to achieving their goals are willing to do what’s necessary, not what’s enjoyable. Exercise is often entertainment driven meaning often people simply choose a form of exercise to participate with the main goal of enjoying themselves and often don’t have a regimented plan to follow.
To me, exercise is like poor spending habits that give you some enjoyment and satisfaction at the moment but may not be appropriate in the context of your goals. Training on the other hand is like following a budget, it begins with assessment and planning, eliminating the unnecessary, then selecting appropriate techniques which give you the biggest return on your investment and naturally help you achieve your goals. Training follows proven programming, progressively demanding improvement over time and has a series of deadlines and benchmarks which must be met.
Exercising or Training for Fat-Loss?
In the context of fat-loss lawn-work, walking and racquetball are all valid forms of exercise and even part of a healthy lifestyle , but they are NOT efficient forms of fat-loss training because they do not require you to physically transform your appearance or lose body fat to improve your skills or performances in any of those activities. On the other hand, learning to perform a skill that requires a high level of strength relative to bodyweight like strict pull-ups and a half-bodyweight one-arm press for men or a 1/3rd bodyweight press for women is a valid form of fat-loss training because by the time an initially obese person has achieved the strength-to-bodyweight ratio necessary to perform both tasks everyone will have noticed a huge physical transformation has taken place.
TRAINING OVER EXERCISE: BECAUSE FORM FOLLOWS FUNCTION
Kelly understands the value of strength training and eating properly to achieve her goals.
Since training with Omaha Elite Kettlebell Kelly has worked up to pressing the 53lb kettlebell and can perform 5 strict pull-ups and is continuing to work on strength goals that support fat-loss by currently working toward a 2x bodyweight deadlift.