Many high schools across America are tight on gym space, and even tighter on space in the weight room. And because of this second point, some coaches may claim there is not enough time to get to the weight room.
Here’s a solution… Turn your gym wall into a training space.
“With over 300 students utilizing our weight room each day, it was imperative we created a dynamic and functionally-efficient space. Not only did adding Perform-X to our weight room allow for a maximization of our space, but we were also able to add the Trak-X System into the gymnasium and offer an additional training space.” – Brandon Mimick, Ed.D, CSCS, RSCC strength and conditioning coordinator @ Bennington (NE) High School
Here’s a how-to guide for turning a gym wall into a training space.
Step 1: Attach the Trak-X System to the gym wall. You may be familiar with the Trak-X System being part of The Evolution of the Lifting Platform but it also has great utility when mounted to the wall.
Step 2: Safely and effectively anchor the Perform-X Cord Systems to the wall-mounted Trak-X and begin utilizing the versatility of the Wall-Trak station for upper body exercises, exercises for bracing and rotation of the trunk, and lower body movements (see below). The versatility also expands beyond exercises to include many user types – physical education, athletes, and athletic training when rehabbing injured athletes.
Upper Body and Core
Upper body strength exercises include pushing, pulling, and pressing, while core training is more than sit-ups and includes rotational movements, lifting and chopping. The Ult-X™ Upper Body Cord allows the individual to perform all of these upper body and core movements. The exercises below offer some options for upper body training applications using the Ult-X™.
Chest Press (Double-arm and Single-arm)
Shoulder Press (Double-arm and Single-arm)
Rowing (Double-arm and Single-arm / High or Low anchoring point)
Rotational / Core Exercises (Rotations, Chops, and Lifts)
Hip –The Hip-X™ 360 System offers cord-loaded hip related exercises in all four directions:
- Hip flexion for muscles involved with driving the knee up;
- Hip extension for muscles involved with driving the knee back and into the ground;
- Hip abduction for muscles involved with raising the leg away from the body;
- Hip adduction for muscles involved with bringing/keeping the leg toward the body’s midline.
Dynamic Movements – The Speed-X™ Lower Body Training System allows for cord-loaded linear and lateral applications for speed, agility and plyometrics.
Here’s how Bennington (NE) High School strength and conditioning coordinator Brandon Mimick uses the Lower Body System – “We have utilized the Lower Body System during our speed/mobility days to add resistance to our burst work. In doing so, our student-athletes are able to be pushed out beyond their limits and then challenged to work at that same capacity without resistance. In doing so, not only have workouts seemed more enjoyable but they are again being pushed to get out of their comfort zones that are typically present during mundane exercises/workouts.”
Step 3: To use the old Nike slogan – Just do it! Think about it. Basketball and volleyball practice in the gym. If you take 15-30 minutes at the end of practice you can perform a short strength training session a few days per week using 2 or 3 sets of 8-12 repetitions of the exercises listed above and shown in the sample program below. Or you utilize it as part of the dynamic warm-up and movement prep prior to practice. Or maybe one day in the weight room (heavier loads) and one day using the Wall-Trak System. And, if the weight room is scheduled or full, it allows for an additional training space. Remember, to get strong the body needs to overcome resistance. The body does not know the difference between a barbell, a dumbell or a resistance band. And, it does not know the difference between the weight room and the Wall Trak System in the gym. Just do it!
Sample 2-day program using the Wall Trak System
- Lower Body System
- Forward Lunge
- Lateral shuffle (right and left)
- Chest press
- Lower Body System
- Sprint out to high knees
- Lateral lunge (right and left)
- Backward Lunge to Row
- Shoulder Press