Strength Training for Injury Prevention
February 16, 2024
“An ounce of prevention is worth a pound of cure.” -Benjamin Franklin
Life is unpredictable and sometimes in our sports, exercise, and daily life we come out of these unpredictable situations a little bit worse for the wear…
Some folks try to prevent these situations from happening through avoidance, but if you want to have a high quality of life I highly recommend you adopt a strength training program as your physical insurance program. This is certainly a much more proactive approach to mitigating physical injury than hoping for the best.
“If you train hard, you’ll not only be hard, you’ll be hard to beat.” -Herschel Walker
Or if you are an athlete like Robert Griffin III (pictured above) you may want to consider the risk factors of your sport. Robert, aka RG3, came into the NFL and was an instant phenom and fan favorite for his dazzling display of athleticism that was so uncommon in quarterbacks. His jukes, spins, and leaps were no match for the demands professional football places on an athlete and RG3 has spent most of what was once a promising career watching from the sideline, injured.
You see, despite his athleticism, RG3 has not trained in a way that reinforced a fundamental movement pattern. As we look at the series of pictures highlighting the windup before an explosive jump, We see a valgus knee fault where his knees cave in creating a very compromised position for the joints of his lower extremities. Even though not all injuries are preventable, by focusing more on proper technique and exercises that stabilized the knee joint rather than increasing strength and speed RG3 may have avoided some major injuries in his career.
“There are no shortcuts to any place worth going.” -Beverly Sills
So what should a workout look like?
Exercise should replicate natural human movement patterns. The ones we encounter on a day to day basis. Squat, lunge, hinge, push, pull, rotate and walk. Most exercises fall into at least one and sometimes several of these movement patterns. By addressing all of them in our training we not only improve our functional strength but also prepare our bodies for anything life could throw at them.
In one study published in the American Journal of Sports Medicine there was an 88% overall reduction in ACL injury rate in an intervention group of soccer players who participated in an injury prevention program. The right knowledge and a little consistency can go a long way when it comes down to keeping your body healthy.
Is your current training program addressing mobility, recovery, full range of motion, and then total body strength?
If you have suffered from injuries in the past or have concerns with your mobility it is important to address those with your trainer or coach. They will be able to help you by assessing the area of concern and designing a program to help you improve function with goals and checkpoints along the way. It is not always fun, easy, or sexy to do but giving attention to our problem areas will be easier to do the sooner you start.
“I hated every minute of training, but I said, ”Don’t quit. Suffer now and live the rest of your life as a champion.” -Muhammad Ali
Don’t be the dad who throws out his back building sand castles at the beach. Talk to one of our coaches and we’ll help you tackle your challenge areas today!
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🔥 The Junkie Journal | Mid-August Momentum 🔥 Hey Junkies! 👋 We know summer schedules are packed, but don’t let that stop your progress—this is the perfect time to keep stacking small wins. ✨ Ladies Lift – Final Week! This is the last week of our current Ladies Lift session. Huge shoutout to everyone who has shown up, lifted strong, and built confidence these past weeks! 💪 The next round kicks off mid-September—stay tuned for dates. 📆 Coming in September – Air Squat Challenge! It’s simple. It’s effective. And it’s for everyone. We’ll start at 15 squats on Day 1 and build up to 150 squats by Day 30. All in one session, with rests as needed. You’ll be amazed what consistency can do. Who’s in? 🙌 🏋️ This Week in the Gym Strength focus is ON: ✔️Hang Cleans ✔️Bench Press ✔️Deadlifts Conditioning? Expect those long grinder-style metcons on Tuesday and Thursday to keep your engine sharp. Even when the gym feels quiet, your effort counts double—so show up, put in the work, and keep building momentum heading into fall. 🍂
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🔥 The Junkie Journal | July in Full Swing! 🔥 Hey Junkies! 👋 Summer has officially arrived and the energy in the gym has been awesome. From big lifts to sweaty metcons, you all are showing up strong—keep it up! Here’s what’s happening this week and what you can look forward to: 💪 Programming Focus: Over the next several weeks of summer, we’re taking a page from our past with this well-rounded training block designed to build strength, dial in technique, and keep our conditioning sharp. Here’s what you can expect: 💪 Strength Work You Can Feel: You’ll see consistent progressions in foundational lifts like Cleans, Squats, and Deadlifts—paired with skill-focused Olympic weightlifting. Expect every session to include dedicated strength work to help you move better and get stronger. 🏃♂️ Conditioning Variety: From classic benchmark workouts like Christine to fresh interval pieces and partner challenges, the conditioning will keep you on your toes. We’re mixing short, intense AMRAPs with longer grind-style workouts to build both engine and grit. 🔧 Movement Quality & Mobility: Each day kicks off with intentional warm-ups and mobility prep—think hip openers, thoracic work, and activation drills—so you feel primed for training and can move safely and effectively. 🔥 Scaling Options for All Levels: Whether you follow StormKing, Pyramind Peak, or Spruce Railroad every workout has built-in modifications so you can get the most out of your training, no matter where you’re starting. This is a great month to stay consistent, hone your technique, and push your capacity. Let’s keep showing up and getting after it together! 💥 July Push-Up Challenge: We’re halfway through our 30-Day Push-Up Challenge! 🙌 Remember—these can be done at home or in the gym. You’re adding 2 push-ups each day (resting every 7th), building strength and consistency. Keep tagging us in your updates—we love seeing your progress! 👭 Ladies Lift: Don’t forget—Ladies Lift returns July 17th! This is a great chance to lift heavy, learn new skills, and connect with the other strong women in our community. If you haven’t tried it yet, come check it out—good vibes guaranteed. Our women-only strength class kicks back off on Thursdays at 5:00pm. Grab your spot early—email us at stormkingcrossfit@outlook.com to sign up. Let’s keep showing up, cheering each other on, and making July a strong month together. #StrongerTogether #StormKingStrong
The body content of your post goes here. To edit this text, click on it and delete this default text and start typing your own or paste your own from a d🔥 The Junkie Journal | Jumping Into July 💪 Hey Junkies! 👋 A new month means new energy—and July is already coming in hot. Let’s kick it off strong with everything happening this week at StormKing: July 4th – Gym Closed Heads up—we’ll be closed Friday for the holiday. Enjoy your time off, get outside, and celebrate safely! 🎉 July Gym Anniversaries! Whether it’s your first month or your fifteenth year—we’re so glad you’re part of the crew. Heather Thurman 2 years Krysta Parker 2 years Travis Waddell 8 years 🎉 July Gym Birthdays! Clara Dostie July 3 Debbie Givens July 6 Trina Hathaway July 7 Tommy Simpson July 10 Leslie Arango July 18 Corkey McKeown July 20 Katherine Braun July 21 Mike Soiseth July 28 Damun Seera July 30 💥 New 30-Day Push-Up Challenge Starts July 1! Our July challenge is all about building upper body strength and consistency—just like last month’s planks. Here’s the format: ✅ Start Day 1 with 5 push-ups ✅ Add 2 reps daily, with a rest day every 7th day ✅ Suggested modification...we recommend elevated pushups! ✅ Stay consistent for 30 days ending at 60 pushups on day 30! ✅Reps can be broken up into manageable sets but must be done in the same session. Tag @stormkingathleticclub and post your progress in the Junkies group—we’ll cheer you on every rep of the way! 👶 Childcare Reminder Childcare with Katelyn during morning 9:30am classes! Monday, Wednesday and Friday. It’s FREE! 🏋️♀️ Weekly Programming Preview Your strength days this week: Monday – Bench Press Tuesday – Endurance Metcon Wednesday – Front Squat Thursday – Endurance Metcon Friday – Closed for the 4th!! Saturday – Partner WOD (20–30 min) 🗓️ Ladies Lift Returns July 17! Our women-only strength class kicks back off on Thursdays at 5:00pm. Grab your spot early—email us at stormkingcrossfit@outlook.com to sign up. Let’s start July strong, focused, and fired up. Push-ups, PRs, and positive vibes only! 💚 Your SKAC Team
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