The Power House at Highland
(1) 55116 (1) AMRAP (1) ashley stiles (1) Athlete of the Month (1) back squat (1) barbell (1) Beast of the Month (3) bench press (4) box jump (1) burpee (6) burpees (1) calorie (1) champion (1) clare flanagan (2) clean and jerk (1) Community (1) core (1) cross fit (4) CrossFit (16) CrossFit Endurance (1) deadlift (6) double unders (5) dumbbell (2) Eli Krahn (1) emom (1) Erik Admundson (1) fms (1) front squat (2) goblet squat (1) ground to overhead (1) gunnar regan (1) handstand (1) hang clean (1) hang snatch (3) highland (10) highland park (2) hollow hold (1) jill lipset (1) jump rope (1) kettle bell (4) kettlebell (1) kettlebell swings (3) logan u'u (1) lunges (2) Masters (1) Max Lipset (2) meredith forbes (1) Minneapolis Rowing Club (1) Minnesota High School Track & Field (1) Minnesota Track and Field (1) mobility (1) OATI (1) plank (1) pose method (1) power house (8) press (1) pull-up (1) pull-ups (1) push jerk (1) push press (1) push-up (3) pushup (1) pushups (2) row (10) run (3) running (1) running prep (1) Running Training Programs (1) side door (11) Side Door CrossFit (5) sit-ups (1) situp (1) small class sizes (1) snatch (3) squat (6) st paul (1) st. paul (9) step-ups (1) Strength & Conditioning (1) strength and conditioning (1) sumo deadlift (1) TC Medtronic Mile (1) The Power House (1) The Power House at Highland (5) thrusters (1) toes to bar (2) track and field (1) Transformation (1) TRX (1) v-up (1) wall ball (1) wall balls (4) wallball (2) Whole Life Challenge (1) Win Your Life (1) Women athletes (1) youth athlete (1)
0 Comments
11:56 am

2014-15 Track & Field Prep Program Starts Next Week!!!

Sign up now for The Power House at Highland's 2014-15 Track & Field Prep Program!!


The Power House at Highland is proud to introduce its first comprehensive High School Track and Field Prep Program, which will run for 15 weeks from November 23, 2014 through March 9, 2015. Orientation for program will be Sunday, November 23rd at 9am. Athletes are welcome to begin JYD training before that date.

This program will provide individualized comprehensive training resources for each athlete to reach his or her goals in the 2015 Spring Track Season.

Between the fall and the spring, high school track and field athletes are faced with having to prepare for the spring track season on their own. Due to state high school league rules, athletes are not allowed to work with their track and field coaches while preparing for the spring season. The Power House’s 2014-15 High School T&F Prep Program bridges that gap in a comprehensive way. The program is set up to offer an individualized path to success in the spring for all track and field athletes, including those who are participating in a winter sport (like Nordic, Basketball or Hockey) and those training full-time for the spring season.

The Path to Success:

The T&F Prep Program is based on specific, individualized goal setting and then creating a path to reach those goals. Each athlete's path will include:

  • UNLIMITED JUNK YARD DOG youth strength training classes at the Power House (daily training times available, specific recommendations will be made for each athlete based on individual assessment) [$750 value],



  • Running Technique and Training Sessions offered at least 2x per week: Sundays 9am and Tuesdays or Thursdays at 5pm. These sessions will be used to evaluate running technique and efficiency and to work running specific movement patterns, mobility and core strength. Weather permitting, runs may be held outside. Otherwise, we will use treadmills. It is recommended that full-time track athletes participate in both of these sessions per week. Winter Sports athletes should discuss frequency of these sessions with a Power House coach. Athletes can attend a JYD strength session before this running session, which optimizes their gym visits [$60 per session value] (see below for more info).



  • Ongoing video analysis and technical feedback (each athlete's program includes 2 Coach's Eye Video Analyses) [$200 value]



  • Lactate Testing: Each athlete will have two lactate tests included in their tuition (creates specific intensity prescriptions and gauges recovery) [$250 value], more testing is available at an additional cost.



  • Programming: running workout support or programming (the Power House staff will design or oversee each athlete's run-specific programming) [$75/week value]



  • Unlimited Midline and Mobility Classes: T&F Prep Athletes will have unlimited access to the Power House's Midline and Mobility Classes that are perfect for increasing core strength, mobility and facilitating recovery. [$25 value per class].



See here for schedule: http://www.powerhighland.com/class-schedule.



Calendar:

Starts November 23rd, 2014 runs weekly through week of March 9th, 2015. 15 Weeks.
Orientation and Testing is Sunday, November 23rd at 9am. Registered athletes can begin JYD classes before that date.

Tuition:

The tuition cost of the program is $750. The Power House Members price is $650. ***Additional lactate tests, video analysis and programming is available however additional costs may be incurred. Scholarships are available based on need.

Sign Up here now

Multiple Programming Paths:

The Power-House will provide 3 Programming Paths and will provide individualized plans for each athlete within the programming path that he/ she is following.

Path I: Comprehensive Prep: Full-Time Track Prep. The Power House Coaches will help the athletes manage and plan Running Volume, Intensity, and Periodization to optimize progress, recovery and the health of the athlete. Each athlete's plan will be constructed based on the results of an initial assessment and on previous knowledge of the athlete's fitness and abilities.

Path II: The Nordic & Track Athlete: There are many success stories of high school track athletes that have been avid Nordic Skiers during the winter. These athletes tend to get most of their aerobic and anaerobic volume on their skis. This focus of this path will be improving running technique and establishing an adequate base of mileage before the start of the season in March. This path will give Nordic/Track athletes the exact prescription of strength, endurance, skill, and speed before the start of the 2015 season.

Path III: The Multi-Directional Track Athlete: The Multi-Directional Track Athlete plays basketball or soccer or hockey during the Winter Sports Season. This athlete is missing the aerobic base needed prior to the start of the Spring season as well as the running specific strength, technique and core work. This program will carefully manage the recovery of each athlete through the winter sports season to make sure that the athlete's goals are met both in the Winter and Spring Seasons.

Soft Tissue Packages:

Econ: Mini-Roller, 2 lax balls, 1 travel stick, 1 Osmo active. Price: $53.99 [Value $65.65]. Upgrade to a full-size roller for $59.99.

First Class: Mini Rumble Roller, 1 lax ball, 1 peanut, 1 stick, 1 Osmo Active. Price: $89.99. [Value $110]

Deluxe: Full Size Rumble Roller, 2 lax balls, 1 peanut, 1 stick, 1 Osmo Preload, 1 Osmo Active. Price: $129.99. [Value: $153.31]

Supplement Packages:
M3, D3, Fish Oil. Price: $64.99. [Value $73].

Please direct questions to head staff at powerhighland@gmail.com or at 651-699-4864
Sign up here




Tags:
0 Comments
4:23 pm

Snatch Warmup---Part 1

The Snatch Warmup Part 1 consists of the following movements performed for 5 reps each. The movements are listed below with the points of performance in parenthesis for each movement. Ask a coach to watch you or if you have questions about if you are doing it correctly. This warmup is great to do with a pvc pipe, broomstick or barbell and it's great for "hiding the volume". Your Olympic lifts will get better and better as you get better at this warmup. The ability to demo this warmup is a prerequisite for P2 classes. 5 reps each of: Snatch Grip Jump Shrug---With the bar in the hi-hang the athlete completes 5 jump shrugs. Each jump shrug consists of flexing the hip and then extending the hip to create vertical movement of the bar. The shoulders are elevated as a product of the hip extension and not as a conscious "shrugging" of the bar. This movement shows that the athlete is aware of the role of the hips and shoulders in the snatch and prepares both for the full snatch. Snatch Grip High Pull--The Snatch Grip High Pull is a subject of extensive debate in the CrossFit and Olympic Lifting Community. We are going to include it in the warmup for now and you can tell us your opinion!! The question is whether or not to teach the "pull under". The Snatch Grip High Pull starts the same as the jump shrug but continues by adding a pull powered by the upper back that appears as if the athlete is pulling both elbows up and back at once. Also, this movement is also known as the scarecrow because of the resemblance to the scarecrow posture at the top of the move. Hi-Hang Muscle Snatch---This movements starts from the hi-hang, bar in the hip. The athlete uses a short flexion-extension cycle to create force on the barbell vertically. The hip does not flex again after it extends the first time and this is what differentiates the muscle snatch from the power snatch. This movement is meant to teach the athlete to use the hip to generate force on the barbell rather than just the shoulders. Drop Snatch---(Power Position)---The athlete drops under the bar showing speed into the power position (also called the catch). This movement is meant to fire up the CNS for dropping under the bar in the full snatch Overhead Squat---(athlete demonstrates full/best ROM and solid overhead position with a snatch grip, the elbows should be locked out throughout and the humerus should be externally rotated throughout) Klokov Press (press from behind the neck in the bottom of the squat, builds strength in the bottom position while improving mobility) Snatch from the High Hang (Snatch from the hip, shoulder starts over the bar, athlete pulls under the bar into their best bottom position focusing on the speed of the 3rd pull)

0 Comments
4:23 pm

Snatch Warmup---Part 1

The Snatch Warmup Part 1 consists of the following movements performed for 5 reps each. The movements are listed below with the points of performance in parenthesis for each movement. Ask a coach to watch you or if you have questions about if you are doing it correctly. This warmup is great to do with a pvc pipe, broomstick or barbell and it's great for "hiding the volume". Your Olympic lifts will get better and better as you get better at this warmup. The ability to demo this warmup is a prerequisite for P2 classes. 5 reps each of: Snatch Grip Jump Shrug---With the bar in the hi-hang the athlete completes 5 jump shrugs. Each jump shrug consists of flexing the hip and then extending the hip to create vertical movement of the bar. The shoulders are elevated as a product of the hip extension and not as a conscious "shrugging" of the bar. This movement shows that the athlete is aware of the role of the hips and shoulders in the snatch and prepares both for the full snatch. Snatch Grip High Pull--The Snatch Grip High Pull is a subject of extensive debate in the CrossFit and Olympic Lifting Community. We are going to include it in the warmup for now and you can tell us your opinion!! The question is whether or not to teach the "pull under". The Snatch Grip High Pull starts the same as the jump shrug but continues by adding a pull powered by the upper back that appears as if the athlete is pulling both elbows up and back at once. Also, this movement is also known as the scarecrow because of the resemblance to the scarecrow posture at the top of the move. Hi-Hang Muscle Snatch---This movements starts from the hi-hang, bar in the hip. The athlete uses a short flexion-extension cycle to create force on the barbell vertically. The hip does not flex again after it extends the first time and this is what differentiates the muscle snatch from the power snatch. This movement is meant to teach the athlete to use the hip to generate force on the barbell rather than just the shoulders. Drop Snatch---(Power Position)---The athlete drops under the bar showing speed into the power position (also called the catch). This movement is meant to fire up the CNS for dropping under the bar in the full snatch Overhead Squat---(athlete demonstrates full/best ROM and solid overhead position with a snatch grip, the elbows should be locked out throughout and the humerus should be externally rotated throughout) Klokov Press (press from behind the neck in the bottom of the squat, builds strength in the bottom position while improving mobility) Snatch from the High Hang (Snatch from the hip, shoulder starts over the bar, athlete pulls under the bar into their best bottom position focusing on the speed of the 3rd pull)

0 Comments
8:27 am

Olympic Lifiting Warmups -- P2 Standards

The following videos show the warmups for the Snatch and the Clean and Jerk that you will be asked to demonstrate for one of your coaches as part of your P2 Standards check list. Ask a coach if you have any questions about any piece of the warmups. You should understand them as well as being able to demo them. The individual movements are named in the description for each of the videos. Happy Lifting!!! Snatch Warmup Part 1 https://vimeo.com/110579012 Part 2 https://vimeo.com/110579011 Clean and Jerk Warmup Part 1 https://vimeo.com/110579010 Part 2 https://vimeo.com/110579014