Stronger Athletes

Pembroke Hill School

Pierson Strength Training Facility


Seminar Guidelines


The purpose of this seminar is to ensure that all users have been educated on safe, productive, and efficient strength training methods used at Pembroke Hill.


Users of our facility should understand and meet the following expectations:


Pembroke Hill School Peirson Strength Training Facility: Training Philosophy


1)      Train with a high level of intensity.

Intensity is not yelling loud, rather it is the ability to train past your comfort zone.


2)      Attempt to increase the resistance used or repetitions performed every workout.

This is the application of the Overload Principle. The muscled must be challenged gradually in order to grow.


3)      Ideally, perform one set of each movement to the point of muscular exhaustion.

Younger athletes may need to perform 2-3 sets until they are comfortable with the movement and understand the use of proper intensity.


4)      Reach concentric muscular failure within a prescribed number of repetitions.

If you reach failure below the range the weight is too heavy, and potentially dangerous, it should be lowered on the next workout. If you reach failure above the rep range the weight is too light and you should gradually increase the resistance on the next workout.


5)      Perform each repetition with proper technique.

The workout is only as good as each individual repetition. For maximum muscle-fiber recruitment and safety you should use a slow and controlled rep speed. We recommend a 2-second concentric movement (raising) and 4-second eccentric movement (lowering).


6)      Strength train for no more than one hour per workout.

We find it counter productive to train with high levels of intensity for over 60 minutes.


7)      Strength train 2-3 times per week on non-consecutive days.

To keep the body fresh and to avoid overtraining you should take time to recover. As long as your strength continues to increase your rest is adequate. Should your strength plateau or slip you may need additional rest not additional work.


8)      Keep accurate records of performance.

This is the only way we can determine your gains in strength. This also is how coaches can help you individualize the workout for you, as no two athletes are exactly alike.


9)      Safety above all things.

We are in the weight room to supplement your athletic skills with strength training. We do not want to risk an injury preparing for our sports. Non-athletes also do not want to risk injury in the attempt to improve their overall heath. Rule of thumb: If a movement is too fast or unorthodox do not perform it!


10)  To gain weight, consume more calories to lose weight consume less.

Obviously the calories you put into your body should be healthy ones and the calories you cut from your diet should be done gradually. If you are serious about this concept please see Coach K for safe tips on weight gain and loss.



***No Liability is assumed for any information written on the website. No medical advice is given on exercise. This advice should be obtained from a licensed health-care practitioner. Before anyone begins any exercise program, always consult your doctor. The articles are written by coaches that are giving advice on a safe, productive, and efficient method of strength training.***

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