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INFINITE WILLPOWER Do you believe that your

INFINITE WILLPOWER

Do you believe that your willpower is a finite resource that diminishes the more you have to use it or do you believe that willpower has growth potential?

The biggest indicator on the diminishing or growth of willpower is the attitude you take towards it. Those who believe that willpower is a limited resource think of it as a precious commodity so they only use it for immediately gratifying things. They also expect to run out of willpower, so when a desire to quit or do something else comes along, they’re less likely to fight it. They think of it as a natural consequence of fading willpower and they give in to that impulse.

On the contrary those who believe in the growth potential of willpower are more apt to apply it when things do get tough. When people don’t buy into the idea of finite willpower, they aren’t affected by it. They can exercise self-discipline in one task and then do it again later, without a decrement.

If you believe willpower can build upon itself... then it will. If you believe going to the gym will help you make better nutrition and lifestyle choices then it will. But if you believe that going to the gym will make other choices that much harder then you’ll act into that belief and sabotage yourself in the process.

The choice is yours.

#SalvationSP #SaveYourselfFromMediocrity #SoulTakers #Honor #Strength #Grit #Humility #dontbeaNAF #BootiesByBrad #UpsideofPensacola #WeFinallyGotJosh #WeGotLaneyLoriandJojo #FinallyGotRusty #DidntHaveToWaitLongForJen #WheresAshleigh #TheMillersConverted #TheWilsonsGotCommitted #SmallCommunityHugeImpact #TacticalStrengthandConditioning #TSAC #TacticalTraining⁣ #OpexFitness #LookGoodMoveWell #PersonalizedFitness #ResultsRelationshipsFun #PowerAthlete #BattleTheBullshit #SeeYouAtTheTop

📸: @paytonandersonphotography

Fridays at Salvation… Crushing weights and ro

Fridays at Salvation…
Crushing weights and rocking RED... get some for everyone forward deployed

#SalvationSP #SaveYourselfFromMediocrity #SoulTakers #Honor #Strength #Grit #Humility #dontbeaNAF #BootiesByBrad #UpsideofPensacola #WeFinallyGotJosh #WeGotLaneyLoriandJojo #FinallyGotRusty #DidntHaveToWaitLongForJen #WheresAshleigh #TheMillersConverted #TheWilsonsGotCommitted #SmallCommunityHugeImpact #TacticalStrengthandConditioning #TSAC #TacticalTraining⁣ #OpexFitness #LookGoodMoveWell #PersonalizedFitness #ResultsRelationshipsFun #PowerAthlete #BattleTheBullshit #SeeYouAtTheTop

📸: @paytonandersonphotography

STRENGTH VS HYPERTROPHY When most people th

STRENGTH VS HYPERTROPHY

When most people think of lifting weights they tend to loop the concepts of strength training and hypertrophy training together. Although both these adaptations are indeed brought about through resistance training... they aren't necessarily brought about optimally through the same means.

When training for strength we’re intending to increase the muscles ability to generate force on an external load. When training for hypertrophy our main goal is to increase the amount and size of muscle tissue to our body.

There are three main differences to look at when considering optimal training for either one:

• Load differences
— Basic strength is best built in a 3-6 rep range while hypertrophy can occur from a much wider range anywhere from 5-30 reps 
• Volume differences
— Strength requires low fatigue resulting in lower overall volume of training. Hypertrophy requires more volume and can be trained for in a more fatigued state  
• Progression differences
— Strength fundamentally requires adding more load overtime whereas hypertrophy responds the most to increases in volume of training

Strength and hypertrophy can occur quite well for many beginner to intermediate lifters but over time it becomes optimal to choose which adaptation you want/need and focus on the parameters that bring success.

If you’re interested in learning more about how to increase your muscle strength and/or size, schedule your free consultation and assessment with us today.

#SalvationSP #SaveYourselfFromMediocrity #SoulTakers #Honor #Strength #Grit #Humility #dontbeaNAF #BootiesByBrad #UpsideofPensacola #WeFinallyGotJosh #WeGotLaneyLoriandJojo #FinallyGotRusty #DidntHaveToWaitLongForJen #WheresAshleigh #TheMillersConverted #TheWilsonsGotCommitted #SmallCommunityHugeImpact #TacticalStrengthandConditioning #TSAC #TacticalTraining⁣ #OpexFitness #LookGoodMoveWell #PersonalizedFitness #ResultsRelationshipsFun #PowerAthlete #BattleTheBullshit #SeeYouAtTheTop

EMBODY THE IDENTITY If you asked a group of

EMBODY THE IDENTITY

If you asked a group of people what fitness means to them you will for sure get a variety of answers. But regardless of the different answers one thing is for sure... it takes an embodiment of a fitness identity to sustain the behaviors required for long term success.

Your habits are how you embody your identity. Whatever your current identity is right now, you only believe it because you have proof of it from past behaviors. If you believe you are a fit person it’s because you've repeatedly chosen to train, prepare foods, and have a disciplined sleep schedule. On the other hand, if you eat garbage, stay up all night, and only train randomly if ever at all but try to tell yourself you are fit then you’re lying to yourself. This causes cognitive dissonance which leads to excuses and rationalizations for poor behavior choices.

If you want to embody your own fitness identity then go out and prove it to yourself. Rack up the wins by accumulating actions that are in line with that identity. Take pride in your strength and performance but most importantly take pride in your discipline and persistence. Once your pride and honor are involved nothing can rock you off that path.

#SalvationSP #SaveYourselfFromMediocrity #SoulTakers #Honor #Strength #Grit #Humility #dontbeaNAF #BootiesByBrad #UpsideofPensacola #WeFinallyGotJosh #WeGotLaneyLoriandJojo #FinallyGotRusty #DidntHaveToWaitLongForJen #WheresAshleigh #TheMillersConverted #TheWilsonsGotCommitted #SmallCommunityHugeImpact #TacticalStrengthandConditioning #TSAC #TacticalTraining⁣ #OpexFitness #LookGoodMoveWell #PersonalizedFitness #ResultsRelationshipsFun #PowerAthlete #BattleTheBullshit #SeeYouAtTheTop

📸: @paytonandersonphotography

WHY DELOAD? In training, deload is a spe

WHY DELOAD?

In training, deload is a specific period, generally about a week, dedicated to lighter sessions of various sorts. The purpose is to reduce fatigue while preserving adaptations made from prior & more strenuous training.

If you train regularly w/ the intention to get better then we can assume (hopefully) that we’re applying appropriate progressive overload throughout our weeks of training. If overload is being applied then our sessions our getting harder & harder as the weeks go on & thus our fatigue begins to rise as well over the weeks. Eventually we get to a point where we can no longer perform the required work to produce an overload. When this occurs we deload to reduce fatigue & begin building back up again.

Deloads are typically a reduction in load and/or volume. Our goal is to do just enough training to maintain adaptations from previous weeks. Deloads should look different depending on your goals & your training age but either way at the end of the deload period you should feel fresh & ready to crush another set of consecutive weeks of hard training.

Some who claim to train "hardcore all the time" believe that they can tough it out & train through. This is the sign of an amateur who knows nothing about the adaptive processes of the body. Many who train straight through w/o deloads actually don’t train at all. They’re either just making themselves tired from week to week or not actually training hard enough to elicit a recovery period. On top of that, they’re more than likely not tracking if they’re getting better via more weight lifted, faster times, or more work completed.

The case where you may not need to deload is when life gets in the way. If your training is sporadic & you have stretches where you miss the gym for several days to a week at a time then you pretty much have mini deloads built in. Be cautious of this though. If the reason for missing the gym was due to a stressful life or work event then we may not actually be recovering while away from training. It’s probably a good idea after something like that to back off & only give your body what it can handle upon return.

As always, train hard... but train smart

THE COMPOUND EFFECT The things we do most

THE COMPOUND EFFECT

The things we do most often, our habits, ultimately shape our successes and our failures. A whole bunch of small, seemingly insignificant actions performed over a long period of time snowball into absolutely incredible accomplishments or regretful disappointments.

This is known as the compound effect and its the mindset that must take hold to own and sustain excellence over time. Many who set out to attain a goal want to have gratification right away. They make drastic changes that rely on motivation and ultimately end up not sustaining them overtime. Training and nutrition are prime examples of this. People get super excited to get results which cause them to go full throttle into workouts they aren't ready for and diets that destroy them. 6-8 weeks later they are spit out ready to ride the roller coaster in the other direction again.

So what do we do? We do a training and lifestyle audit. Where are we currently? What do we currently do on a repeated basis? It’s only from this position that we can effectively take the appropriate steps to set the compound effect in motion. Once we make our adjustments we don't expect results, we let the compounding of discipline begin. Over a long enough period of time.... you become an "overnight success."

To briefly state all of this... don’t overestimate what you can do in a short time period while underestimating what you can do in a long time period.

"We are what we repeatedly do... excellence, then, is not an act, but a habit.” -Aristotle

#SalvationSP #SaveYourselfFromMediocrity #SoulTakers #Honor #Strength #Grit #Humility #dontbeaNAF #BootiesByBrad #UpsideofPensacola #WeFinallyGotJosh #WeGotLaneyLoriandJojo #FinallyGotRusty #DidntHaveToWaitLongForJen #WheresAshleigh #TheMillersConverted #TheWilsonsGotCommitted #SmallCommunityHugeImpact #TacticalStrengthandConditioning #TSAC #TacticalTraining⁣ #OpexFitness #LookGoodMoveWell #PersonalizedFitness #ResultsRelationshipsFun #PowerAthlete #BattleTheBullshit #SeeYouAtTheTop

📸: @paytonandersonphotography

Earning some real estate on jacked street 💪 ...

Earning some real estate on jacked street 💪 ...begins in the squat rack

Did you get your squats in this week? 🤨

#SalvationSP #SaveYourselfFromMediocrity #SoulTakers #Honor #Strength #Grit #Humility #dontbeaNAF #BootiesByBrad #UpsideofPensacola #WeFinallyGotJosh #WeGotLaneyLoriandJojo #FinallyGotRusty #DidntHaveToWaitLongForJen #WheresAshleigh #TheMillersConverted #TheWilsonsGotCommitted #SmallCommunityHugeImpact #TacticalStrengthandConditioning #TSAC #TacticalTraining⁣ #OpexFitness #LookGoodMoveWell #PersonalizedFitness #ResultsRelationshipsFun #PowerAthlete #BattleTheBullshit #SeeYouAtTheTop

📸: @paytonandersonphotography

THE PUMP If you've been lifting for a littl

THE PUMP

If you've been lifting for a little bit and and you've done some extended rep sets then you've probably experienced a heavy flow of blood that enters the muscles and then doesn't seem to leave for a bit... AKA "the pump”

What is this and how does it contribute to muscle growth?

The primary cause of the pump is reactive hyperemia wherein the muscle contraction triggers increased blood flow to that muscle. As muscles produce more and more force, they rely more and more on anaerobic energy systems, which, unlike aerobic systems, produce rapidly accumulating byproducts. As the metabolic byproducts continues to pool up the muscle becomes irritated and rapidly lowers the force producing capabilities of the muscle.

As the muscle begins to swell and accumulate byproducts it must recruit more and more fibers in order to continue to perform the movement. The presence of these metabolites along with higher recruitment and cell swelling leads to growth in the working muscles.

To wrap it up... don't be ashamed of chasing the pump.

#SalvationSP #SaveYourselfFromMediocrity #SoulTakers #Honor #Strength #Grit #Humility #dontbeaNAF #BootiesByBrad #UpsideofPensacola #WeFinallyGotJosh #WeGotLaneyLoriandJojo #FinallyGotRusty #DidntHaveToWaitLongForJen #WheresAshleigh #TheMillersConverted #TheWilsonsGotCommitted #SmallCommunityHugeImpact #TacticalStrengthandConditioning #TSAC #TacticalTraining⁣ #OpexFitness #LookGoodMoveWell #PersonalizedFitness #ResultsRelationshipsFun #PowerAthlete #BattleTheBullshit #SeeYouAtTheTop

THE MAN IN THE ARENA Our man Brice put his

THE MAN IN THE ARENA

Our man Brice put his abilities on display this past weekend and came out with a victory in his bracket. The things we'd like to highlight from this are the discipline and focus that he displayed leading up to this.

Many don’t know but Brice wakes up at 04:00 to get his training in. On top of that, due to a demanding work schedule, he doesn't always have access to our facility. But nonetheless, Brice didn't make excuses but rather he found a way to get it done and accomplish a goal he had set out for himself.

These character traits are the essence of the Salvation tribe... are they yours as well?

"It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat."

#SalvationSP #SaveYourselfFromMediocrity #SoulTakers #Honor #Strength #Grit #Humility #dontbeaNAF #BootiesByBrad #UpsideofPensacola #WeFinallyGotJosh #WeGotLaneyLoriandJojo #FinallyGotRusty #DidntHaveToWaitLongForJen #WheresAshleigh #TheMillersConverted #TheWilsonsGotCommitted #SmallCommunityHugeImpact #TacticalStrengthandConditioning #TSAC #TacticalTraining⁣ #OpexFitness #LookGoodMoveWell #PersonalizedFitness #ResultsRelationshipsFun #PowerAthlete #BattleTheBullshit #SeeYouAtTheTop

Relax, smile, and have some fun... Training is fun

Relax, smile, and have some fun... Training is fun damnit!

#SalvationSP #SaveYourselfFromMediocrity #SoulTakers #Honor #Strength #Grit #Humility #dontbeaNAF #BootiesByBrad #UpsideofPensacola #WeFinallyGotJosh #WeGotLaneyLoriandJojo #FinallyGotRusty #DidntHaveToWaitLongForJen #WheresAshleigh #TheMillersConverted #TheWilsonsGotCommitted #SmallCommunityHugeImpact #TacticalStrengthandConditioning #TSAC #TacticalTraining⁣ #OpexFitness #LookGoodMoveWell #PersonalizedFitness #ResultsRelationshipsFun #PowerAthlete #BattleTheBullshit #SeeYouAtTheTop

📸: @paytonandersonphotography

DIRECTED ADAPTATION If you've ever exercis

DIRECTED ADAPTATION

If you've ever exercised in a bootcamp style gym or CrossFit facility you were probably exposed to what the industry calls "constant variation." What this means is that the types of workouts and the selection of exercises changes from workout to workout. This method is utilized in order to create novelty so the client wont get bored with a repeated cycle of workouts. It is also improperly marketed as a superior method of training due to “muscle confusion" ....once again we need to hit the BS button on this type of training.

Directed adaptation is a sub-principle of specificity and it states that a sequential and continuous presentation or specific stimuli is needed to see maximally enhanced outcomes. Stated simpler, we need to have repeated bouts of the same type of workouts and exercises in order to receive maximal outcomes.

Think about it this way, if you only did something as in a specific exercise once or twice a month, how good would you really get at it? How much would you actually be able to gain from that particular exercise? Most people walking into gyms are at a beginner to intermediate level meaning they’ll need more practice on movements to get good at them. On top of that, the better you get at an exercise, the better muscle activation you’ll get out of it which increases the effectiveness.

At Salvation, we empower our clients through education about the training process. We don't just tell them what to do but WHY to do it. This in turn creates a sense of autonomy and connection with the training. If you want to own your training too, then hit us up for more info.

#SalvationSP #SaveYourselfFromMediocrity #SoulTakers #Honor #Strength #Grit #Humility #dontbeaNAF #BootiesByBrad #UpsideofPensacola #WeFinallyGotJosh #WeGotLaneyLoriandJojo #FinallyGotRusty #DidntHaveToWaitLongForJen #WheresAshleigh #TheMillersConverted #TheWilsonsGotCommitted #SmallCommunityHugeImpact #TacticalStrengthandConditioning #TSAC #TacticalTraining⁣ #OpexFitness #LookGoodMoveWell #PersonalizedFitness #ResultsRelationshipsFun #PowerAthlete #BattleTheBullshit #SeeYouAtTheTop

VALUE = TRAINING PROCESS There are certain

VALUE = TRAINING PROCESS

There are certain variables that come together to enhance the value of something to a particular person. One of those variables is the time delay to the desired outcome.

Many fitness marketers understand this and exploit it by advertising extreme results in short or unreasonable time frames. As an added bonus they’ll throw in how easy it’ll be. The potential customer then perceives higher value due to the shortened time frame and minimal effort. Just imagine a supplement that would instantly give you the body you desire or make you twice as strong as you currently are... many people would pay a high dollar value for this hypothetical supplement.

At Salvation, we recruit people with a different value equation. The clients that flock to Salvation are the ones who understand and value sustained effort, delayed gratification and sacrifice. Maybe they tried a quick fix program and got burned out or they did a crash diet that drove them into the ground. Either way, they leaned things that last don't come quick and things that come quick don't last. Ultimately they come to love the fact that training is a process and you don't get fit in one workout or even one month. You learn to love the process, love how the training plan unfolds to forge you into who you’ll be from now on.

#SalvationSP #SaveYourselfFromMediocrity #SoulTakers #Honor #Strength #Grit #Humility #dontbeaNAF #BootiesByBrad #UpsideofPensacola #WeFinallyGotJosh #WeGotLaneyLoriandJojo #FinallyGotRusty #DidntHaveToWaitLongForJen #WheresAshleigh #TheMillersConverted #TheWilsonsGotCommitted #SmallCommunityHugeImpact #TacticalStrengthandConditioning #TSAC #TacticalTraining⁣ #OpexFitness #LookGoodMoveWell #PersonalizedFitness #ResultsRelationshipsFun #PowerAthlete #BattleTheBullshit #SeeYouAtTheTop

📸: @paytonandersonphotography

PHASE POTENTIATION In order to set up the

PHASE POTENTIATION

In order to set up the best long term results from training a logical sequence of training parameters is needed. The idea behind phase potentiation is the realization that certain types of training phases preformed first can improve or potentiate the gains from a different type of training performed later.

As an example, building a base of aerobic fitness with longer duration running or cycling can improve output and recovery abilities so that harder interval training can be much more productive. If the goal is to build maximum strength then building a lot of muscle before attempting to gain more strength will help push the peak of strength capabilities.

In order to build a large building we must have an extremely robust foundation. The same is true with fitness characteristics. If we wish to continuously make progress and push our capabilities then we must sequence our training phases to support each other over the long term. Doing random workouts may make you "feel" productive but it doesn't set you up for long term sustainability and or success.

#SalvationSP #SaveYourselfFromMediocrity #SoulTakers #Honor #Strength #Grit #Humility #dontbeaNAF #BootiesByBrad #UpsideofPensacola #WeFinallyGotJosh #WeGotLaneyLoriandJojo #FinallyGotRusty #DidntHaveToWaitLongForJen #WheresAshleigh #TheMillersConverted #TheWilsonsGotCommitted #SmallCommunityHugeImpact #TacticalStrengthandConditioning #TSAC #TacticalTraining⁣ #OpexFitness #LookGoodMoveWell #PersonalizedFitness #ResultsRelationshipsFun #PowerAthlete #BattleTheBullshit #SeeYouAtTheTop

📸: @paytonandersonphotography

NEVER FORGET 🇺🇸

NEVER FORGET 🇺🇸

AUTONOMY Do you control where your t

AUTONOMY

Do you control where your training takes you? Do you understand why you just performed a particular exercise? Are you connected to the training in a way that has purpose towards something in the future?

If you are currently training but can’t answer those questions then it's hard to believe that the current training will stick for the long term. Without the ability to answer those questions we are creating a fitness dependency. Dependent on whatever direction the current program or fitness fad points you.

At Salvation we believe in building fitness autonomy. You should have the ability and understanding on how to reach your specific goals. Our goal is to guide you on that path and provide you with the principles to follow regardless of the methods.

At Salvation we build fitness ownership and mastery... not dependency.

#SalvationSP #SaveYourselfFromMediocrity #SoulTakers #Honor #Strength #Grit #Humility #dontbeaNAF #BootiesByBrad #UpsideofPensacola #WeFinallyGotJosh #WeGotLaneyLoriandJojo #FinallyGotRusty #DidntHaveToWaitLongForJen #WheresAshleigh #TheMillersConverted #TheWilsonsGotCommitted #SmallCommunityHugeImpact #TacticalStrengthandConditioning #TSAC #TacticalTraining⁣ #OpexFitness #LookGoodMoveWell #PersonalizedFitness #ResultsRelationshipsFun #PowerAthlete #BattleTheBullshit #SeeYouAtTheTop

📸: @paytonandersonphotography

Running into the long weekend... GO GET SOME

#SalvationSP #SaveYourselfFromMediocrity #SoulTakers #Honor #Strength #Grit #Humility #dontbeaNAF #BootiesByBrad #UpsideofPensacola #WeFinallyGotJosh #WeGotLaneyLoriandJojo #FinallyGotRusty #DidntHaveToWaitLongForJen #WheresAshleigh #TheMillersConverted #TheWilsonsGotCommitted #SmallCommunityHugeImpact #TacticalStrengthandConditioning #TSAC #TacticalTraining⁣ #OpexFitness #LookGoodMoveWell #PersonalizedFitness #ResultsRelationshipsFun #PowerAthlete #BattleTheBullshit #SeeYouAtTheTop

📸: @paytonandersonphotography

MEASURING OVERLOAD The overload principle i

MEASURING OVERLOAD

The overload principle is one of the most fundamental laws of training. When defined, overload is training that is within the maximum threshold of the system or ability being trained AND it must be higher in magnitude than recent historical training. If you wish to improve in the most efficient way then keeping tabs on your overloading sessions is a must.

Most who train understand the concept that training must be challenging in order to spur some type of alterations in the body. But one of the biggest mistakes we see people make is gauging overload off of the emotional response to training. Basically doing random workouts that "feel" hard but never applying a progression to the same workout. This method is a guessing game that will eventually leave you frustrated due to lack of progress.

In order to measure our overload we need to track our training and compare it to previous performances. The training should be slightly harder than before. This is where random sets, reps, and exercises will fail us. It's a trick to avoid truly overloading training. Doing a bunch of variety and "feeling" like your training hard may be exciting at times but it gives us nothing to compare your overload to.

As the saying goes - what gets measured gets improved. If you want improvement from your training then keep objective data to compare it to.

#SalvationSP #SaveYourselfFromMediocrity #SoulTakers #Honor #Strength #Grit #Humility #dontbeaNAF #BootiesByBrad #UpsideofPensacola #WeFinallyGotJosh #WeGotLaneyLoriandJojo #FinallyGotRusty #DidntHaveToWaitLongForJen #WheresAshleigh #TheMillersConverted #TheWilsonsGotCommitted #SmallCommunityHugeImpact #TacticalStrengthandConditioning #TSAC #TacticalTraining⁣ #OpexFitness #LookGoodMoveWell #PersonalizedFitness #ResultsRelationshipsFun #PowerAthlete #BattleTheBullshit #SeeYouAtTheTop

📸: @paytonandersonphotography

STAY STRONG… KEEP MOVING FORWARD

STAY STRONG… KEEP MOVING FORWARD

Remember Everyone Deployed… ALWAYS Honor

Remember Everyone Deployed… ALWAYS

Honor them everyday.

STRENGTH IS A SKILL If you have a goal of

STRENGTH IS A SKILL

If you have a goal of getting stronger there are many factors to consider that come together and help you produce force. Things like an increase in muscle mass and neuromuscular ability and the recruitment and activation of muscle play big roles when an increase in strength has taken place.

Another aspect to consider for strength is motor patterning or the skill of performing the movement in which a higher amount of force is desired. This is yet another reason why specificity of training is a top priority. Specificity relates to the velocity, load, joint angles, and recruitment patterns that you need to use to move external loads. If you’re a powerlifter for example and you need to be as strong as you can be in the squat, bench, and deadlift, then your numbers are related to how familiar you are with these movements specifically when loaded maximally.

Being strong is so much more than just picking up heavy stuff. It takes time to learn how to stabilize and then generate force into an external load. It takes time to learn and perfect the motor patterns of specific strength movements. It takes practice but in the end, strength has the highest carryover to all other fitness qualities.

This is yet another reason why we place the process of getting strong on such a pedestal.

#SalvationSP #SaveYourselfFromMediocrity #SoulTakers #Honor #Strength #Grit #Humility #dontbeaNAF #BootiesByBrad #UpsideofPensacola #WeFinallyGotJosh #WeGotLaneyLoriandJojo #FinallyGotRusty #DidntHaveToWaitLongForJen #WheresAshleigh #TheMillersConverted #TheWilsonsGotCommitted #SmallCommunityHugeImpact #TacticalStrengthandConditioning #TSAC #TacticalTraining⁣ #OpexFitness #LookGoodMoveWell #PersonalizedFitness #ResultsRelationshipsFun #PowerAthlete #BattleTheBullshit #SeeYouAtTheTop

📸: @paytonandersonphotography

PATIENCE AND BELIEF For many, fitness pursu

PATIENCE AND BELIEF

For many, fitness pursuits don't always grant immediate gratification in the in way we’d like. Training is an investment for outcomes that may come at a future date. Now there are plenty of fitness marketers who claim to "grant" you with results in short timelines and for a small majority it just might work... but what's to truly gain from that?

One of the beautiful things about training (not exercising) is it gives you a set of transferable traits that you can apply elsewhere in your life.. if you so choose. For 99% of the population the outcomes we seek from training will require patience and belief.

Patience is needed because many times it’ll take more than you think to reach the goals you’ve set out for yourself. Most of the time that means stretching out the original process you envisioned. The enemy of patience is entitlement and it has destroyed many fitness pursuits. So many people jump ship on programs because iT DiDn’T wOrK …after a week. If you get antsy just remember... the science is in compliance.

We all start out in training because we want to become an enhanced version of our current selves. We want to become something more. In order for us to truly be patient we have to believe in that vision. Sometimes a better way of looking at belief is understanding. Taking a mathematical approach of behavior✖️time = outcomes and not just hoping the outcome will happen. Don’t hope, believe and understand it will happen.

Apply patience - accept the process - believe with an undying will.

#SalvationSP #SaveYourselfFromMediocrity #SoulTakers #Honor #Strength #Grit #Humility #dontbeaNAF #BootiesByBrad #UpsideofPensacola #WeFinallyGotJosh #WeGotLaneyLoriandJojo #FinallyGotRusty #DidntHaveToWaitLongForJen #WheresAshleigh #TheMillersConverted #TheWilsonsGotCommitted #SmallCommunityHugeImpact #TacticalStrengthandConditioning #TSAC #TacticalTraining⁣ #OpexFitness #LookGoodMoveWell #PersonalizedFitness #ResultsRelationshipsFun #PowerAthlete #BattleTheBullshit #SeeYouAtTheTop

AVOIDING INTERFERENCE How do you impl

AVOIDING INTERFERENCE

How do you implement resistance training and conditioning into the same program? A good amount of individuals who do resistance training to build muscle or get stronger also want to have a decent level of cardiovascular fitness and work capacity. Unfortunately there is a large amount of false information regarding how to do cardiovascular work alongside resistance training.

Many fitness "influencers" say to utilize high intensity interval training (intervals of 30-90 seconds of hard effort) alongside a resistance program. The prevailing thought behind this is that the high intensity conditioning is metabolically very similar to resistance training thus it won’t interfere with muscle and strength gains as much as say a steady state conditioning method would.

The problem with many of these high intensity methods is there is no thought to fatigue management and recovery. If you do heavy/voluminous resistance training on Monday and Tuesday you came in and melted your face off with high intensity conditioning then metabolically you just dug yourself into a deeper recovery hole. Fuel substrates will be depleted, neural drive will be fatigued even further and depending on the modalities we could have significant tissue damage and muscle soreness.

A better way to preserve muscle and strength gains is to implement a high/low method. What this means is to do methods that that are either very short (10 seconds or less) with near maximum intensity or perform low intensity steady state work. Also choose modalities that have low eccentric contractions. Think biking, rowing, swimming and loaded carries over box jumps, thrusters and running.

If you'd like to know more about how to preserve muscle and strength gains while still having a rock solid conditioning level then reach out to us for a free consultation.

📸: @paytonandersonphotography

REF YOUR TRAINING When jumping into a trai

REF YOUR TRAINING

When jumping into a training program a fundamental step we must take is to check in on our ability to adhere to the program laid out in front of you.

Adherence is one the best predictors of success for any training program. If you train consistently with a suboptimal program you’ll have greater results than training inconsistently with some secret squirrel program. So how do you know if you'll have a high level of adherence? You do a REF analysis.

Is your training:

• REALISTIC
—Does the program offer a progression timeline that is realistic to your current status? Are you trying to cram 24 weeks of training into a 12 week program?  
—Does the program meet your specific schedule? If you're doing a group program and they only squat on Mondays but you cant train on Monday then what happens to your squatting performance?  

• ENJOYABLE
—Can you enjoy training this way for extended periods of time? Are you training for your specific goals or just jumping into a templated program? If you’re suffering through it just to get to the finish line then adherence is going to tank at some point.  
• FLEXIBLE
—Does your program accommodate the unexpected things that will throw your training off track? Can you still hit your important workouts and progressions even if your weekly schedule went to hell?  
—If you’re nailing these three checkpoints then keep it up. If not, then maybe it’s time to look into a program that fits your specific needs and schedule.

#SalvationSP #SaveYourselfFromMediocrity #SoulTakers #Honor #Strength #Grit #Humility #dontbeaNAF #BootiesByBrad #UpsideofPensacola #WeFinallyGotJosh #WeGotLaneyLoriandJojo #FinallyGotRusty #DidntHaveToWaitLongForJen #WheresAshleigh #TheMillersConverted #TheWilsonsGotCommitted #SmallCommunityHugeImpact #TacticalStrengthandConditioning #TSAC #TacticalTraining⁣ #OpexFitness #LookGoodMoveWell #PersonalizedFitness #ResultsRelationshipsFun #PowerAthlete #BattleTheBullshit #SeeYouAtTheTop

📸: @paytonandersonphotography

Even our sweat angels wear RED on Fridays #

Even our sweat angels wear RED on Fridays

#SalvationSP #SaveYourselfFromMediocrity #SoulTakers #Honor #Strength #Grit #Humility #dontbeaNAF #BootiesByBrad #UpsideofPensacola #WeFinallyGotJosh #WeGotLaneyLoriandJojo #FinallyGotRusty #DidntHaveToWaitLongForJen #WheresAshleigh #TheMillersConverted #TheWilsonsGotCommitted #SmallCommunityHugeImpact #TacticalStrengthandConditioning #TSAC #TacticalTraining⁣ #OpexFitness #LookGoodMoveWell #PersonalizedFitness #ResultsRelationshipsFun #PowerAthlete #BattleTheBullshit #SeeYouAtTheTop

WORKOUT STRUCTURE What should a resistance

WORKOUT STRUCTURE

What should a resistance workout consist of? What movements and/or muscle groups should you do in each training session? There are many answers to these questions but in order to accurately place the proper structure in front of each person we must know their goals and more importantly their training age.

Example of different workout structures include:

• Total body training
• Upper/Lower body splits
• Movement pattern splits
• Bodypart splits 
If we want to optimize our training for the long term then picking a proper structure is important. In general, all beginners should begin with total body training in each session. An example of this would be squatting, pulling, hinging, and pushing all in the same session. This allows the beginner to develop motor patterns and get higher frequency with resistance movements. On top of that, beginners won’t be able to go too deep into the nervous system— allowing them to bounce back quicker from a full body session.

As the individual moves from beginner to intermediate/advanced the nervous system adapts and it becomes more beneficial to break up the movements in order to have less overall in each day. This also allows the individual to focus and apply more specific stress (overload) in a particular muscle group or movement pattern. An example of this would be a squat/pull day then later a hinge/push day.

If you're interested in knowing what workout structure would be best for you, reach out to us and let us help you optimize the organization of your training.

#SalvationSP #SaveYourselfFromMediocrity #SoulTakers #Honor #Strength #Grit #Humility #dontbeaNAF #BootiesByBrad #UpsideofPensacola #WeFinallyGotJosh #WeGotLaneyLoriandJojo #FinallyGotRusty #DidntHaveToWaitLongForJen #WheresAshleigh #TheMillersConverted #TheWilsonsGotCommitted #SmallCommunityHugeImpact #TacticalStrengthandConditioning #TSAC #TacticalTraining⁣ #OpexFitness #LookGoodMoveWell #PersonalizedFitness #ResultsRelationshipsFun #PowerAthlete #BattleTheBullshit #SeeYouAtTheTop

📸: @paytonandersonphotography

PROGRESS OR THERAPY? If you go to the gym o

PROGRESS OR THERAPY?

If you go to the gym on a regular basis you should ask yourself a question. Are you going to get stronger, more endurance, and/or to be better prepared for your occupation or sport? OR are you using the gym for pure therapeutic reasons?

Many daily exercisers use the gym or any physical activity for pure therapy. They're seeking an immediate response in the form of a "feeling" for today. These individuals use the gym as an outlet for bottled life stress. People who exercise in this way typically need to feel tired at the end of every workout or they need to feel the weight on the bar in order to know they did something that day.

In most instances there’s nothing wrong with this but we must decide and be honest with ourselves on what our intent really is. If the goal is to progress any particular physical trait then we can’t chase a "feeling" everyday from our workouts. We need to understand that some days are meant to be light and some days are meant to be harder in order to drive progress at a future date.

The big takeaway here is to mindfully decide why you exercise and don't let one intent get in the way of another.

#SalvationSP #SaveYourselfFromMediocrity #SoulTakers #Honor #Strength #Grit #Humility #dontbeaNAF #BootiesByBrad #UpsideofPensacola #WeFinallyGotJosh #WeGotLaneyLoriandJojo #FinallyGotRusty #DidntHaveToWaitLongForJen #WheresAshleigh #TheMillersConverted #TheWilsonsGotCommitted #SmallCommunityHugeImpact #TacticalStrengthandConditioning #TSAC #TacticalTraining⁣ #OpexFitness #LookGoodMoveWell #PersonalizedFitness #ResultsRelationshipsFun #PowerAthlete #BattleTheBullshit #SeeYouAtTheTop

📸: @paytonandersonphotography

TRAINING RESIDUALS How long do we keep cert

TRAINING RESIDUALS

How long do we keep certain fitness qualities? If we’re training for a particular event, how do we layer multiple fitness qualities to optimize them at the right time? These are questions that must be answered if you’re training to express your fitness on a given future date or you need to maintain a high level of readiness in multiple qualities.

When you train and stress a particular performance trait you stimulate a recovery and adaptation cycle. This leads to higher capabilities in that given performance trait. When you stop training, you will retain some of the physiological and neural adaptations but only for a given period of time.

It’s highly important to realize that not every performance target has the same residual effect. Knowing this, we can layer our training appropriately to maintain pr peak certain fitness qualities:

• Aerobic Endurance = 30 Days (+/- 5)  
• Maximal Strength = 30 Days (+/- 5) 
• Anaerobic Endurance = 18 Days (+/- 4)  
• Strength Endurance = 15 Days (+/- 5)  
• Maximal Speed = 5 Days (+/- 3) 
One major caveat to this is the particular training age of the athlete or client. The residual training effect is very low in novice athletes with less than 1-2 years of training. Novice athletes can lose gains in strength & fitness in as little as 7-10 days. They haven’t built the physiological or neural changes to the degree of an advanced athlete to be able to maintain those training effects.

Once again... if performance is the goal... don't just get hot and sweaty. Plan your shit or let us plan it for you 💪💀

#SalvationSP #SaveYourselfFromMediocrity #SoulTakers #Honor #Strength #Grit #Humility #dontbeaNAF #BootiesByBrad #UpsideofPensacola #WeFinallyGotJosh #WeGotLaneyLoriandJojo #FinallyGotRusty #DidntHaveToWaitLongForJen #WheresAshleigh #TheMillersConverted #TheWilsonsGotCommitted #SmallCommunityHugeImpact #TacticalStrengthandConditioning #TSAC #TacticalTraining⁣ #OpexFitness #LookGoodMoveWell #PersonalizedFitness #ResultsRelationshipsFun #PowerAthlete #BattleTheBullshit #SeeYouAtTheTop

📸: @paytonandersonphotography

ALWAYS BE A WHITE BELT If you have ever bee

ALWAYS BE A WHITE BELT

If you have ever been around martial arts and understand the belt system then you know that the white belt is worn by those who are just beginning their journey of skill acquisition. It symbolizes humility and a willingness to learn as much as possible from your environment and those around you.

This mentality is directly related to a growth mindset. Everything around us, everything that happens to us is an opportunity to learn and improve at the task at hand. Those that ascend to mastery levels take this mentality with them along the way.

In order to maintain a WBM (white belt mentality) we need to hold fast to some traits.
• Embrace belief - build the confidence through work ethic to know deep down you always have what it takes to get the job done 
• Embrace challenges - stress to progress  
• Learn from negative feedback - everyone likes to hear "good job" but you only learn/grow from hearing where you missed the mark 
• Foster self awareness - have the ability to be extremely honest with yourself and understand what it's going to take for you to get to where you want to be 
The moment you think you're too good to learn is the moment you'll get smacked in the face. Be humble or get humbled.... always be a white belt

#SalvationSP #SaveYourselfFromMediocrity #SoulTakers #Honor #Strength #Grit #Humility #dontbeaNAF #BootiesByBrad #UpsideofPensacola #WeFinallyGotJosh #WeGotLaneyLoriandJojo #FinallyGotRusty #DidntHaveToWaitLongForJen #WheresAshleigh #TheMillersConverted #TheWilsonsGotCommitted #SmallCommunityHugeImpact #TacticalStrengthandConditioning #TSAC #TacticalTraining⁣ #OpexFitness #LookGoodMoveWell #PersonalizedFitness #ResultsRelationshipsFun #PowerAthlete #BattleTheBullshit #SeeYouAtTheTop

Hang TOUGH... don’t let the weekend get you 💪

Hang TOUGH... don’t let the weekend get you 💪💀

#SalvationSP #SaveYourselfFromMediocrity #SoulTakers #Honor #Strength #Grit #Humility #dontbeaNAF #BootiesByBrad #UpsideofPensacola #WeFinallyGotJosh #WeGotLaneyLoriandJojo #FinallyGotRusty #DidntHaveToWaitLongForJen #WheresAshleigh #TheMillersConverted #TheWilsonsGotCommitted #SmallCommunityHugeImpact #TacticalStrengthandConditioning #TSAC #TacticalTraining⁣ #OpexFitness #LookGoodMoveWell #PersonalizedFitness #ResultsRelationshipsFun #PowerAthlete #BattleTheBullshit #SeeYouAtTheTop

📸: @paytonandersonphotography

FITNESS VS PREPAREDNESS It’s important t

FITNESS VS PREPAREDNESS

It’s important to have distinctions between the two concepts of fitness and preparedness and how they are each individually brought about.

We would hope that when you train you are striving to actually improve your fitness level. Things like being able to lift more weight, having more endurance, and increasing power should be natural byproducts of a solid strength and conditioning program. In order to stimulate the body to adapt to higher levels, we induce a training stressor which overloads the body and in turn creates fatigue.

When training loads are the highest, the greatest increase in fitness occurs. BUT... as fitness increases with increasing loads, so too does fatigue. This results in a DECREASE in preparedness.

Preparedness is the level of fitness we’re able to EXPRESS at any given time. Fatigue wrecks havoc on our ability to express our fitness, so as it rises across a training program our preparedness actually goes down. If you train too hard for too long without a proper drop in fatigue then preparedness will go so low that you won’t be able to properly overload in future sessions leading to a decrease in fitness and performance.

We see this all the time in CrossFit or other high intensity programs that score workouts or attempt to leave you as fatigued as possible before you walk out the door. Know this… ANYONE can make someone fatigued... go do 100 burpees as fast as you can.... you'll get tired... but that’s not a training program that will make you progressively better.

#SalvationSP #SaveYourselfFromMediocrity #SoulTakers #Honor #Strength #Grit #Humility #dontbeaNAF #BootiesByBrad #UpsideofPensacola #WeFinallyGotJosh #WeGotLaneyLoriandJojo #FinallyGotRusty #DidntHaveToWaitLongForJen #WheresAshleigh #TheMillersConverted #TheWilsonsGotCommitted #SmallCommunityHugeImpact #TacticalStrengthandConditioning #TSAC #TacticalTraining⁣ #OpexFitness #LookGoodMoveWell #PersonalizedFitness #ResultsRelationshipsFun #PowerAthlete #BattleTheBullshit #SeeYouAtTheTop

📸: @paytonandersonphotography

DISCIPLINE & MOTIVATION Many times t

DISCIPLINE & MOTIVATION

Many times the things that make or break someones success in training is their ability to stay motivated and disciplined through the process. What tends to happen is someone has a reason for action (motive). When a reason gets brought to the surface it typically brings with it a high level of enthusiasm. Over time, the enthusiasm fades and the difficulty of the pursuit slaps us right in the face.

This is a critical moment and one that repeats throughout the course of your pursuit. We need to have a keen awareness for when enthusiasm fades because this is when we must employ discipline. Discipline is simply the expression of our commitments through actions. It's a self enforcement of behavior which lacks energy or positive emotion yet yields a positive outcome towards our motives.

Next time you feel a "lack of motivation" reframe it and tell yourself you’re only lacking enthusiasm and enthusiasm will come and go. Motivation is still there. You had a reason for the behavior you are supposed to do. Discipline only works if there is a motive... a reason to do something regardless of the emotion around it. If you can keep the motive at the top of mind and then master the skill of action without enthusiasm... then you become unstoppable.

#SalvationSP #SaveYourselfFromMediocrity #SoulTakers #Honor #Strength #Grit #Humility #dontbeaNAF #BootiesByBrad #UpsideofPensacola #WeFinallyGotJosh #WeGotLaneyLoriandJojo #FinallyGotRusty #DidntHaveToWaitLongForJen #WheresAshleigh #TheMillersConverted #TheWilsonsGotCommitted #SmallCommunityHugeImpact #TacticalStrengthandConditioning #TSAC #TacticalTraining⁣ #OpexFitness #LookGoodMoveWell #PersonalizedFitness #ResultsRelationshipsFun #PowerAthlete #BattleTheBullshit #SeeYouAtTheTop

📸: @paytonandersonphotography

GAME FACE... How does yours match up to the Young

GAME FACE... How does yours match up to the Young Gunz?

#SalvationSP #SaveYourselfFromMediocrity #SoulTakers #Honor #Strength #Grit #Humility #dontbeaNAF #BootiesByBrad #UpsideofPensacola #WeFinallyGotJosh #WeGotLaneyLoriandJojo #FinallyGotRusty #DidntHaveToWaitLongForJen #WheresAshleigh #TheMillersConverted #TheWilsonsGotCommitted #SmallCommunityHugeImpact #TacticalStrengthandConditioning #TSAC #TacticalTraining⁣ #OpexFitness #LookGoodMoveWell #PersonalizedFitness #ResultsRelationshipsFun #PowerAthlete #BattleTheBullshit #SeeYouAtTheTop

INDIVIDUALITY & SPECIFICITY A principle is a fund

INDIVIDUALITY & SPECIFICITY

A principle is a fundamental truth that explains how something works. In training, there are fundamental principles that when violated result in unsuccessful outcomes. The methods of training are many and can be overwhelming but principles never change. We have to have the ability to look at our training through the lens of principles.

This is one of the driving reasons why we utilize custom programs for our clients. When a large group of people are pushed into a single training program the principles of individuality and specificity tend to get violated.

Individuality - Every exercise method will elicit different results for different people. Everyone has a different training history, a different schedule, different stressors outside the gym which leads to different recovery timelines.

Specificity - The training stress needs to be specific to the desired adaptation. We must implement methods that reflect the desired goal. Do we want to lose fat? Build muscle? Get stronger? Have more endurance? What modalities do we need to be competent in? We have to pick which one we're going for and specifically stress in that direction. Only complete beginners will enhance multiple qualities at once to a significant degree.

When you implement these two principals you optimize your training. If you’re interested in how your training can reflect your specific goals and individual factors then schedule a free consult with one of our professional coaches.

#SalvationSP #SaveYourselfFromMediocrity #SoulTakers #Honor #Strength #Grit #Humility #dontbeaNAF #BootiesByBrad #UpsideofPensacola #WeFinallyGotJosh #WeGotLaneyLoriandJojo #FinallyGotRusty #DidntHaveToWaitLongForJen #WheresAshleigh #TheMillersConverted #TheWilsonsGotCommitted #SmallCommunityHugeImpact #TacticalStrengthandConditioning #TSAC #TacticalTraining⁣ #OpexFitness #LookGoodMoveWell #PersonalizedFitness #ResultsRelationshipsFun #PowerAthlete #BattleTheBullshit #SeeYouAtTheTop