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A Little Physiology

Running And Lifting                                                           

If you have taken Exercise Physiology or majored in Kinesiology you are very familiar with  Per-Olof Åstrand MD, PhD, Kaare Rodahl MD, PhD and their Text Book of Work Physiology.  Though retired, their text book is still a must on every students book shelf.  Per Olof Astrand’ award winning research focused on the oxygen transport system in humans, his co author, Rodahle is listed as one of the outstanding scientists of the 20th Century.

Today the Åstrand Laboratory of Work Physiology, Swedish School of Sport and Health Sciences, still is a formidable force in the world of exercise science. Recently from their laboratories they studied strength training after endurance training.


 The Law of Biogenesis states that life arises from pre-existing life, not from nonliving material.  So, when you run you have a self sustaining process, which is called mitochondrial biogenesis.  This is an adaptitve proceess that through molecular signalling eventually changes your aerobic fitness.  The mitochondria are little organs called organelles within a cell.  The mitochondria are the ‘power houses’ of the cell and the mitochondrion is the key regulator of the metabolic activity.

runWhat has not been known to coaches is that endurance exercise followed by strength training amplifies the signaling response of mitochondrial biogenesis greater than just endurance exercise alone.  When you strength train following something aerobic you approximately double a cascade of  protein synthesis molecules.  One in-particular is called mTor.

The protein mTor crosstalks with the endurance response to exercise after strength training giving you a greater overall fitness response.  In other words, if you run followed by strength training the endurance effect seems to be greater and more beneficial than just running alone according to the 2011 data coming out of exercise physiology.


Lifting after running and lifting after practice can be a good thing to Get Strong.

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Closed And Open Chain

Open kinetic chain exercises of the lower limb are movements, where the distal segment is unloaded and free to move. The opposite is true of closed kinetic chain exercises, whereby  there is enough resistance to prohibit free motion.

Closed kinetic chain exercises are movements such as squats, Pendulum Squat Pro, leg presses and lunges, while open chain exercises are actions like leg curls, leg extensions and the Pendulum Reverse Glute Ham.

The kinetic chain can be understood as interrelated joints and body parts working with one another during motion. This creates a chain of events that affects the movement of neighboring joints and segments.

The advantage of open chain movements is that they tend to be better at isolating muscle and often are selected for specific rehabilitation and used to accentuate performance. While closed chain movements in general would be classified as more functional and closely approximating movements that are used in sport and daily life.

Pendulum Reverse Glute Ham Machine

Open Chain Reverse Glute Ham

Pendulum Power Squat Pro

Closed Chain Pendulum Power Squat Pro

Pendulum Power Squat Pro XT

Closed Chain Pendulum Power Squat Pro XT

Arkansas Baseball Weight Room
arkansas weight room
arkansas weight room
arkansas weight room
arkansas weight room
arkansas weight room
2-for-2 Method

Some trainers, coaches and athletes use what is called the 2-for-2 Method for increasing training load. The rule is if the trainee can perform two or more repetitions over one’s ‘repetition goal’ in the last set of an exercise, for two consecutive workouts, the weight is added for that particular exercise the next training session.

Bench Rep