Sean Does Strength

We’ve all seen it at the gym. Someone power repping some bicep curls or short changing their squat to quarter reps.

Partial range of motion exercises have their place - for sure. They’re best utilized for adding strength in a specific range of motion, for a specific task. It’s true that muscles are strongest at about 90° (or half range of motion), but that doesn’t mean it’s always best.

If you’re like 90% of gym goers, your goal is most likely to build lean muscle and maintain your overall health while losing a little body fat.

Doing your exercises with a full range of motion will…
1. Increase your joint health and function
2. Work more total muscle
3. Increase your flexibility
4. Stimulate muscle growth via mechanical tension

If you have joint restrictions and mobility issues, then work on those first while you work within a range of motion that doesn’t hurt. But if you’re able, pain free and have good form, then you should be utilizing a full range of motion. That means squatting low, straightening your elbows all the way on a bicep curl, bending your elbows all the way on a tricep extension or touching the bar to your chest on a bench press.

If you want to level this up even further, add a 3 or 4 second lengthening phase for even more growth.

They came out awesome

Got some pics 💪🏼 📸

Ball security 🏉🔒✅

First game back since breaking my ankle last February, so that’s cool. Played 80 and feeling good 🙏🏼

Time to get to work 💪🏼💪🏼

Timing my rest sets really helps keep me on track during my hypertrophy sessions.

Try to be religious with a 45” or 60” rest break next time you try somewhere between 8-12 reps and see how much it changes your workout.

If you rest too long, you cloud lose some of the metabolic stress that’s dependent on blood chemistry for growth. Keep the lactate high and the fatigue high for muscle growth.

Strength work with 6 or less reps should be closer to 2-3 minutes, maybe up to 5 minutes rest of you got heavy singles or doubles.

Hello there!

Welcome to the The Strength Warehouse, I’m Sean.

It’s been 6 months since I officially purchased and took over so I figured I’d say “Hi” and tell you about myself.

I’ve played sports my whole life: from soccer and baseball to football, wrestling and rugby.
Along with a life of sports, I’ve also had my share of injuries. This lead me to study kinesiology and exercise science with the goal of becoming a physical therapist. Along the way, I found strength and conditioning and performance training. Since then, I’ve gotten my AA, Bachelors Degree and Masters Degree in kinesiology and exercise science. Professional accreditations include being a Certified Strength and Conditioning Specialist (CSCS), USA Weightlifting certified and FMS certified.

I believe in training movements over muscles to create a cohesive system of movement and a capable body. Strength is the mother of all qualities and a huge focal point for my training programs. I like seeing people become healthy with their food, mindful in their decisions and strong with their body.

I’ve had the privilege of working with elite professional athletes in the NFL, UFC and MLB to start my career.

Since then, I’ve used those same science based principles and best practices to create training programs from youth to adults over my 10 years of training. I pride myself on putting people in the best positions to try hard and exert effort - safely and effectively.

I look forward to sharing my knowledge and passion to anyone who steps through these doors. If you’re about choosing a life that challenges you and rewards you for your efforts, we’re happy to have you.
Effort x Consistency = Success. See you soon 💪🏼

The game giveth, and the game taketh away 🏉

Rehabbed an ACL reconstruction from the end of last season just to fracture an ankle a couple matches into this season. S**t happens 🤷🏻‍♂️

Everyone tells me to quit, hang up the cleats, I’m too old, I should focus on business…

The body is capable of amazing things if you put in the work. Every injury is another lesson and another reason to keep battling.
I will go out on my own terms when I’m good and ready, or if I physically cannot run lol

Sucks to be hurt again but I’m grateful for the support, the ability to rehab and for my brothers.
💙🏉🙏🏼

We did it. Back in action 💪🏼

Just about 9 months from surgery to game day.

Been practicing the last 2 months and lifting strong the last 4 months. Couple ups and downs on recovery but we’re here and I couldn’t be happier to be back on the pitch.

Thanks for all the support.

I was staring at the UPS truck outside.