Strength Training Orientations and
Tutorials
Foam Rolling
Recovery Tutorial:
The one thing
that all exercise enthusiasts have in common is the NEED to
recover. Weather you’re a runner, power lifter, or a novice
or advanced athlete, it's crucial that you take care of your body
so it can withstand your workout routines. Neglecting recovery can
lead to a decrease in range of motion, lack of blood flow to your
muscles, and injury. In this Foam Rolling Recovery tutorial,
participants will learn how to use the gym's foam rollers in a
variety of ways to avoid tissue damage and injury. Participants
will receive a handout along with the lesson, and time will be
reserved for individual
questions
Personal Trainer: Mike Doyle
(hempt@fas.harvard.edu)
Fee: $8.00 for facility members
$12.00 for non- facility members who are Harvard
Affiliates that are referred from Harvard on the Move
Register at the front desk of Hemenway Gymnasium at
least 24 hours in advance.
****
Dead Lift
Tutorial:
Deadlifts are one of few exercises that can be considered a
total body workout. This exercise focuses on the quadriceps,
glutes, hamstrings, and back erectors as primary movers, but also
recruits many more muscles for stabilization. Whether you want to
get stronger, lose weight, or even target certain muscle groups,
performing proper Deadlifts can be crucial in helping you get to
your goals. In this tutorial, participants will learn proper
technique and form to safely and effectively perform Deadlifts, as
well as different styles of programming to meet their specific
goals (Deadlift Pyramids, Rack-Pulls, Ladders, etc.).
All muscle groups being worked will be explained, and tme will be
reserved for individual questions.
Personal Trainer: Mike Doyle (hempt@fas.harvard.edu)
Fee: $8.00 for facility members
Register at the front desk of Hemenway Gymnasium.
Payment is required upon registering.
****
Bench Press
Tutorial:
The Bench Press is one of the most common upper body
power-oriented exercises.
Benching is considered a great way to evaluate strength, and also
the most
fundamental way to improve strength in any pushing motion. In the
Bench Press Tutorial,
participants will first learn the fundamentals of pressing and how
to get the most
out of their bench press by learning the form and function of all
muscle groups being
used. After form is assessed, participants will learn new ways to
advance their bench
press through performing a variety of exercises in different
planes, ranges, and with
different intensities that can help improve their overall upper
body strength
and their bench press. All levels of exercise experience are
welcomed; participants
should be prepared to attempt exercises, but will not be expected
or asked to workout.
Fee: $8.00 for facility members.
Register at the front desk of Hemenway Gymnasium.
Payment is required upon registering.
****
Basic Strength
Training Orientations:
Looking for an efficient workout? Want to learn how to use the
machines safely and properly? Register for a Strength Training
Orientation at the MAC or Hemenway. Strength Training orientations
are 45-minute sessions, during which members are led through a row
of circuit machines by a certified personal trainer. During the
Basic STO, members will be provided with a list of the circuit
machines along with information on technique, moderation,
progression, and machine adjustments. Please note that these are
not customized personal training
sessions. Members will not be shown how to use dumbbells or
cable machines, and will not be exercising during the STO
whatsoever.
- Duration: 55 Minutes
- Cost: $5/ participant (fee MUST be collected at the respective
gym’s front desk at the time of sign up; all participants are
required to have gym memberships)
- Participants: 3 members are the minimum need to run an STO, and
there is a limit of 10 spaces available
- Additional info: STOs will be cancelled if there are not at
least 3 participants registered 24 HOURS IN ADVANCE. Members will
be reimbursed for STO cancellations or can sign up for the next STO
for no additional charge. Please note that these are
not customized personal training sessions. We are
currently accepting Personal Training Request Forms at the front
desk or submit online.
Upcoming
Basic STOs:
TBD
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