Phone: 516-855-7348 | Email: info@raddcrossfitnsli.com

Secrets to getting stronger

Okay, I guess they aren’t really secrets but more so tips and things to keep in mind while progressing through the new strength program here at RADD. Although most of us have a decent strength base from participating in CrossFit classes, there’s still a lot of room to get stronger! Below are some key points to keep in mind while trying to successfully get stronger during the next few months.

Come up with a plan
Luckily, that’s the job of the coaches. But understanding the plan put in place is important for the athlete. As you’ve probably heard the coaches mentioned during the strength portion of the workout, “add 5lbs each time you lift.” This is called linearly progressing the workload and this strategy is known as the most efficient way to increase strength. For linear progression to work, recovery and adaptation must be taken into consideration. You, the athlete, must give your body time to adapt and recover to the new stress (aka the weight on the bar). For example, if you do 3×5 squats on Monday, then don’t do them again on Tuesday and expect to be stronger than the day before, wait until Thursday to do your second squat day.

Stay Consistent
As with anything, consistency is the key to success! But we understand that life gets in the way and vacations happen. So, if/when you end up missing some time, drop 10-15lbs from the lift and work your way back up increasing 5lbs each lifting session.

Technique
Typically, we harp on proper technique for the sake of injury prevention, which is the main benefit of proper form. But perfect technique while strength training can also help recruit the maximal amount of muscle mass resulting in the best strength response. For example, squatting to just below parallel is the optimal position for maximal muscle recruitment. A half squat will not provide us with an adequate strength gain because you will be relying on your quadriceps rather than also recruiting the glutes and hamstrings (expect a future blog post on why half squats are bad 😊). The same can be said for deadlifting with the hips in the wrong position. When positioned correctly, the deadlift can help build strength in the hamstrings, glutes, and back extensor muscles. Don’t be afraid to ask a coach to watch your working set and help you out with technique. If all else fails, back down the weight until you can perform the movement with the proper technique and then work back up.

Don’t be afraid to fail
Most importantly, recognize that when the weight gets heavy it’s normal to be afraid to get under the bar for a fear of failure. As cliché as it sounds, overcoming obstacles and things we are fearful of are what helps us grow mentally and get stronger physically. Trust the process and fully commit to the lift every time you begin a set. If it helps, ask one of the coaches to spot you or grab the safety spotters.

RADD CrossFit
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Chemnitz Daniel
Chemnitz Daniel
23:53 21 Nov 20
I have been a member at RADD for two and a half years. The owners and coaches are knowledgeable and passionate about... what they do. The individual attention provided to their members is what has given me the confidence, motivation and accountability to reach my fitness and nutrition goals. Although a Crossfit gym, they are much more. They strive to provide individual support when it comes to fitness, nutrition and mindsetread more
brian Rosen
brian Rosen
21:34 21 Oct 20
I’ve been a member at Radd CrossFit since 2013. The coaches are all knowledgeable and supportive of all members no... matter what level you are at in your nutrition and physical journey. The members at Radd are like family members and the entire community is extremely supportive! Through group classes, accountability coaching and one on one coaching I have learned valuable nutrition and exercise lessons that I can utilize for life. I highly recommend starting your fitness journey at Radd!read more
Diane Yodice
Diane Yodice
15:44 14 Oct 20
If I can describe the philosophy of RADD in a few words it would be, "You can do it!" This may sound like a common... phrase, but RADD lives by this philosophy from workouts, to eating, to lifestyle changes, and to overall mental and emotional health. RADD cares about the WHOLE person and helps you to achieve your goals. They treat you like family and they care about their people. Every coach works with you at your own pace and caters workouts to what you can do, and then pushes you to your next level. At first a CrossFit workout seemed like an impossibility to me but I once I took the plunge, I loved it because RADD made me feel that I can do it. Since every workout is structured to your abilities and what challenges you, everyone feels welcome in group settings and everyone supports each other. The RADD family helped me to become a better me both inside and out!read more
Laura Kaveney
Laura Kaveney
18:19 13 Oct 20
I recently joined RADD after moving from the city to Glen Cove, and so far the experience has been great! The owners... and staff have been incredibly welcoming, from the moment I requested information Dan reached out to me immediately (like, within a minute of pressing submit) and wanted to learn about my goals as well as what drives me to be fit and healthy. Since it’s a family run business, there’s definitely a personal touch you sense right away, they care a lot about their members and the quality of the space and equipment. With Covid, the safety measures in place have made me feel comfortable, and I’ve really enjoyed the workouts so far. The programming is well balanced and thought out, and it’s been great to help me get back in shape after quarantine. Everyone is super friendly and accommodating, I highly recommend RADD to anyone passing through the area or looking for a new CrossFit gym or fitness community.read more
Arleigh Rothenberg
Arleigh Rothenberg
02:00 14 Sep 20
RADD CrossFit is incredible. I am so impressed by their professionalism, level of expertise, and their ability to meet... the needs of each client, even when each client is at a different point in their fitness journey. The RADD community is equally as amazing. I can feel and see my improvement, and I'm so happy to have joined RADD! Thank you!read more
Sophia Capobianco
Sophia Capobianco
01:27 03 Feb 20
A very welcoming and supportive community. RADD has taught me all aspects of fitness and how to live a healthy... lifestyle. The Coaches that work there dedicate everything to their members and the community. Love the different classes that are accessible to all ages. I have been there for about 3 years and can see myself a life long member.read more
Jeannette Anobile
Jeannette Anobile
14:56 19 Jan 20
I have been going to RADD since October 2018 and have only had wonderful experiences. I started with no prior... experience, the coaches tailored the classes to my ability and helped me get stronger! They are truly a community! Every coach is approachable and understanding. Rob, Dan and Diana really do want the absolute best for their members. The nutrition support is amazing. They inspire you to work to your best. I have seen amazing changes and improvements to my body. Thank you RADD!read more
Sierra Werz
Sierra Werz
15:25 18 Jan 20
So grateful for RADD and their coaches/members, best thing you can do is walk through those doors!!
Richard Olson
Richard Olson
03:21 22 Sep 18
Great gym and amazing workouts! Coaches are professional, knowledgeable and motivating. Members are really friendly... and welcoming.read more
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