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  • October 23, 2018
  • By : salvationsp
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PENSACOLA LOCATION

  • 801 E Gregory Street, Pensacola, Florida 32502
  • (850) 466-5287
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ABOUT SALVATION S&P

We are a strength and conditioning facility, we specialize in training those who have a desire to see their body perform to the best of its abilities.

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PLANNED PROGRESSION    There’s nothing speci PLANNED PROGRESSION    There’s nothing special about completing a singular "good" workout. You can look almost anywhere on the internet and find someone pumping their ~amaaazing~ workouts. Here's something to remember before diving into random programming… the "perfect workout" isn’t perfect for everyone and even if it was it would only be perfect once.     Due to the human body's ability to adapt when a given stimulus is presented, our physiology changes. What this means is that when you do that perfect workout your body makes adjustments to be more efficient for the next time that stimulus comes around. For the next workout to be optimal we must make changes in order to stay within an effective stimulus range.     Proper training builds on itself in a consecutive fashion. This is also why we’re against completely randomized workouts. Just because a workout is different and difficult doesn't mean it was effective towards your goals. This leads many who program this way to just try to find ways to make their workouts harder and different without ever taking into account how it will affect future workouts. Good training stimulates adaptation but isn't so disruptive that it alters future planned workouts.     At Salvation we plan workouts that begin just beneath YOUR current capabilities and progress you into higher and higher capabilities. If you’re interested in seeing real progress then schedule an appointment for a free consultation and one of our coaches will explain what 12 months of training will look like for you... not what the "WOD" is.    #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
MASTERY      In his book Peak, Anders Eric MASTERY      In his book Peak, Anders Ericsson explains mental representations as "a mental structure that corresponds to an object, an idea, a collection of information, or anything else, concrete or abstract, that the brain is thinking about." He states that what sets expert performers apart from everyone else is the quality and the quantity of their mental representations.       When you attempt a task or skill, or in our case a movement in the gym, there’s always a mental representation of what that movement should look and feel like before it’s actually performed. Then you perform a repetition trying to match that standard in your head. We do this over and over inching closer and closer to the model in our heads but what happens is as we improve so does our mental representation. The best in the world simply have better mental representations of their task than the rest of us. But there’s another aspect to what the best in the world have that many aren’t willing to do and that’s hold the space between their mental standard and their actualized performance.       Even though the best in the world have higher quality mental representations of a task, what really sets them apart is their ability to be interested in the gap where they fell short. Michael Jordan made nearly half of his shots during his career but those shots aren't the ones that made him great.. it was the ones he missed.       The key takeaway here is if you want to improve forever and be fulfilled with your journey then you need to be interested in where you fall short and where you can get better. Positive reinforcement is good for the ego and self esteem but it doesn’t move the needle on performance. Be curious about your dissatisfaction and use it as a positive force.       #SalvationSP #SaveYourselfFromMediocrity #SoulTakers #Honor #Strength #Grit #Humility #dontbeaNAF #BootiesByBrad #UpsideofPensacola #WeFinallyGotJosh #WeGotLaneyLoriandJojo #FinallyGotRusty #DidntHaveToWaitLongForJen #WheresAshleigh #TheMillersConverted #TheWilsonsGotCommitted #SmallCommunityHugeImpact⁣ #OpexFitness #LookGoodMoveWell #PersonalizedFitness #PowerAthlete #BattleTheBullshit #SeeYouAtTheTop
Hopefully anyone reading this has aspirations of a Hopefully anyone reading this has aspirations of actually improving some aspect of their fitness. If not, then this post won’t serve you.. continue getting sweaty without a cause    For everyone else, regardless of the gains that we seek whether they be body composition, strength, and/or conditioning we have to understand what’s required to see the progress we're going after.     Recovery is a term that gets thrown around a lot in the fitness world. Most people grasp the concept that training should be fatiguing to some extent. When this fatigue presents itself we have a decline in performance. All recovery is, is a return to baseline for your body's systems which results in restoration of a desired fitness trait. This doesn’t mean we get gains from recovery though, for that we’ll need adaptation    Adaptation is the actual improvement of your body’s systems for the purpose of your desired fitness expression. This is above baseline metrics that are a result of the overloading training.     It's important to note that you can have recovery without adaptation. This is the case where someone is training but never sees results. SOUND FAMILIAR? This is because of two things. They either don't train hard enough (or specifically enough) to challenge their system to force an adaption or they train too much and/or too hard which requires their body to dump all its resources into recovery with none left over for adaptation. This is the person who trains 6/7 days/week & brags about how much they train yet they never seem to be improving.. ya, we all know that person     So, what this means is, there IS a happy spot for everyone. Yep thats right, each individual has a different zone for training that presents just enough training to give them adaptation but not enough to require prolonged recovery. This is why we believe in INDIVIDUALIZED FITNESS. No group program will ever match you perfectly for adaptation for extended periods of time.     Don’t be a sucker who thinks they’re getting better just because they’re getting tired.. & don't lie to yourself saying you're getting better when you've been doing the same thing for months or even years. You deserve better than that.
SUCCESS AND ACHIEVEMENT     How you define suc SUCCESS AND ACHIEVEMENT     How you define success and achievement matter when you’re striving towards your goals. At Salvation, we see those as mutually exclusive terms. Success should be your own personal standard. How well did you adhere to the values and processes that you laid out in order to give yourself the best possible outcome? This is why things like discipline, habits, and routines are pivotal to bringing about a fulfillment when en route to your goals.     Ultimately, success has to do with an internal locus of control whereas achievement lies in an external locus of control. You can want something really badly but that doesn't mean you have control over whether or not that goal is achieved or not. What you do have control over is what you do on a daily/hourly basis to give yourself the best possible outcome. You don’t control setbacks, only how you respond to those setbacks. If you stay true to this principle then you can live with the fact that you did everything in your power regardless of the outcome. You’re not a victim to the outside circumstances.     If you want to be a high performer then remember this... “the highest performing individuals do not accept in victory that which they would not accept in defeat." What this means is that if you achieve something by chance or a stroke of good luck in spite of a poor process then you must reject that achievement. You didn’t own it and if you can't own it in victory then you can't play the victim when luck does not fall your way.     You can be successful without achievement and you can attain achievement without being successful. If you can begin to understand this then you can begin to understand true high performance.    #SalvationSP #SaveYourselfFromMediocrity #SoulTakers #Honor #Strength #Grit #Humility #dontbeaNAF #BootiesByBrad #UpsideofPensacola #WeFinallyGotJosh #WeGotLaneyLoriandJojo #FinallyGotRusty #DidntHaveToWaitLongForJen #WheresAshleigh #TheMillersConverted #TheWilsonsGotCommitted #SmallCommunityHugeImpact #OpexFitness #LookGoodMoveWell #PersonalizedFitness #ResultsRelationshipsFun #PowerAthlete #BattleTheBullshit #SeeYouAtTop    📸: @paytonandersonphotography
Stronger kids do better chores 💪💀    #Sa Stronger kids do better chores 💪💀    #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
WHAT EXERCISES SHOULD YOU DO?      Exercis WHAT EXERCISES SHOULD YOU DO?      Exercise selection can be pretty daunting. There are so many different types of exercises along with different implements such as barbells, dumbbells, and kettlebells that it can end up giving many people a paralysis by analysis.      When it comes to exercise selection for a well rounded program that will provide structural balance, we want to first look at fundamental movement patterns. That is squatting, hip hinging, pulling, pushing, and trunk work. From there we can get into sub categories of single leg squat and hinge movements as well as single arm push and pulls. For trunk work, we want to work all angles such as flexion/extension, rotation and lateral flexion/extension. If we’re hitting these fundamental patterns and working to create balance between them then we’re moving in the right direction.       Your exercise pool should always come out of those fundamental movement patterns. Choosing specific exercises from there comes down to a variety of individual factors such as your current movement ability, your specific goals and your training age. This is why, once again, if you want to optimize your training you should be doing a program that is customized for you!       Doing random exercises with no progression plan built in will lead to a random destination. Don’t leave it to chance. At Salvation we train to get results by design... not by coincidence 💪💀      #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 SALVATION MEMBER    We have what we would THE SALVATION MEMBER    We have what we would consider a unique client base inside of the fitness industry. While most of the fitness industry is filled with fast tracking fitness programs, unsustainable nutrition, and bandaid supplementation and recovery methods... the Salvation member chooses a different path.     The Salvation member is one who chooses to put their health and fitness as a top five priority for the rest of their life. Not for six weeks or until summer time or while it’s convenient.... for the rest of their life. How do we know this? Because they’ve come to us for a specific plan to implement in their lives that will bring them their highest fitness expression with sustained results and high vitality. Salvation members don't come to us asking for just another workout you can pull off of a shelf in order to get sweaty.     The Salvation member craves connection to their fitness program. They want to know that the work they’re putting in at the gym is going to lead to better performance and longevity outside of the gym. They don't want to be told to throw a barbell overhead or go all out on a conditioning workout without knowing why and how that connects to their specific goals.     The Salvation member works towards autonomy with their health and fitness but balances that with belonging to a culture of people who all are seeking their own highest fitness expression. They know that continued growth of an autonomous fitness culture is what will really make an impact on the health landscape.     If you want to prioritize your health and fitness for the long term, if you want to feel connected and purposeful with the training you do, if you want to want to feel what it’s like to find fitness autonomy and freedom, then you check all the boxes of a Salvation member. Don’t do another disconnected, unintentional workout ever again. You know there is a better path 💪💀  📸: @paytonandersonphotography
Lift heavy shit... then enjoy the weekend 💪💀 Lift heavy shit... then enjoy the weekend 💪💀    #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 RHYTHM    A common pitfall in many tr TRAINING RHYTHM    A common pitfall in many training programs is not having a proper rhythm or frequency to a particular stimulus that you’re trying to go after. For example, when asking the question of how many days a week should I be squatting, we must ask ourselves what are we trying to get out of our squatting exercises and then filter that through the stimulus - recover - adaption principle.     SRA (stimulus-recovery-adaptation) simply means that when you train, a stimulus is introduced which causes a homeostatic disruption through muscle damage, connective tissue stress, and neural fatigue among other factors. A recovery period must be taken to allow for damage to be repaired and fatigue to dissipate — during which we’ll develop an adaption to the stimulus AKA higher performance, more muscle development, etc.     The key thing here is depending on what we're training for, different stimuli have different SRA curves. For example, training for muscle size has a shorter SRA curve than training for maximum strength. Going back to our squatting example, someone looking for muscle development might squat 2-4 times a week whereas someone chasing maximum strength may only do 1-2 heavy squat sessions a week. This doesn't just go for strength either. Aerobic work can be performed more often than high intensity anaerobic work due to substrate depletion and neural fatigue.     This is why random implementation of training DOES NOT WORK if your goal is long term progress. You have to know how to organize your training so that one session lines up at the end of an SRA curve. Random implementation may get you sweaty but it’ll also probably get you hurt, burnt out, or just doing a lot of work for no results.     If you're interested in understanding what would be the optimal training rhythm for you based on your individual goals, then come talk to a coach and we’ll develop a plan to get you results for long term progress.     📸: @paytonandersonphotography
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