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!
The body c💥 Junkie Journal – October 20, 2025 💥 Training Focus: This week’s weightlifting! We’re working through Bench Press, Back Squats, and Front Rack Lunges — a strong combo to build pressing power, leg strength, and core stability. Stay consistent, trust your form, and don’t skip the accessory work — it’s what keeps those PRs coming! Sit-Up Challenge Update: We’re officially 20 days in, and today’s target is 100 sit-ups! 🧘♀️ Keep grinding — consistency is what transforms this from a challenge into a habit. You’re over halfway there, so stay strong and keep that midline fired up! Ladies Night Recap: Our First Book Exchange was such a success! 📚💚 Big thanks to everyone who came out, swapped stories, and shared their favorite reads. The next event is already on the calendar for January — stay tuned for the date and details soon! Membership Tip: As the weather turns chilly and those dark, rainy mornings roll in, it might be time to upgrade to an Unlimited Membership. Having 7-day access makes it easier to stay consistent and keep moving, no matter how unpredictable the weather gets. Remember — the hardest part is showing up, and we’ve got you covered once you’re here! 🌧️💪 Quote of the Week: “The difference between who you are and who you want to be is what you do.” 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 different source.
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💥 Junkie Journal – Week of October 7 💥 Hey Junkies! 👋 Fall is in full swing around here— new faces, fresh goals, and everyone showing up strong. *Want to stay in the loop on gym updates, events, and challenges? Be sure you’re part of our private Facebook group — StormKing Junkies! That’s where you will see reminders and announcements first. * REMINDER to wear layers as the gym gets cooler with the weather changing!! Personal Training with Coach Danielle If you’ve been thinking about dialing in your form, breaking through a plateau, or adding some extra accountability — Danielle is now taking personal training clients! 🙌 Whether your goal is refining technique, building confidence with the barbell, improving body composition, or staying injury-free, personal training can make a big difference in your routine. Sessions are completely tailored to you — book a single session for a skill tune-up or set up recurring training for ongoing progress. Sessions can take place right here at the gym, and billing runs conveniently through your Wodify account. Interested in getting started? 📩 Email us at stormkingcrossfit@outlook.com or chat with us next time you’re in the gym to connect with Danielle! Sit-Up Challenge Our 30-Day Sit-Up Challenge is underway! ✅ Today’s target: 45 sit-ups Each day we add 5 more sit-ups, with a rest day every 5th day. Break them into sets or power through all at once — just stay consistent! Weekly Programming Highlights This week’s strength focus: Shoulder Press – Build that overhead stability and pressing strength. Back Squat – Chase depth, control, and power through the drive. Power Cleans – Speed and precision meet strength — dial in your technique and move some weight. Keep showing up and putting in the reps — these are foundation builders for everything we do! 💪 Ladies Event – Fall Edition! Ladies, mark your calendars! Friday October 17th 5-7pm! Our first Ladies Night will be a cozy get-together right here in the Café — a perfect kickoff before we choose a home and date for the next one. It’s all about connection, laughter, and community. Keep Showing Up Whether you’re training for goals, joining challenges, or just staying consistent — you’re doing the work that matters. Small actions add up, and this crew keeps proving it every week. Let’s make it another strong one! 💪
Hey Junkies! 👋 We’re wrapping up September and rolling right into a brand-new October challenge. Here’s what’s happening this week: 💪 Squat Challenge – Final Two Days! We’ve been squatting all month and now it’s time to finish strong: Today: 145 squats Tomorrow: 150 squats ✅ That’s the finale! If you’ve stuck with it, huge congrats—you just crushed a month of consistency! 👏 🆕 October Challenge – 30 Days of Sit-Ups Starting Wednesday, Oct 1st, we’re rolling into a 30-Day Sit-Up Challenge! ✅Build your core strength daily ✅Progressively add reps each day Keep the momentum and consistency rolling from squats to abs 💥 🏋️♂️ Programming Highlights Mon/Wed/Fri: Strength barbell work with front squats and deadlifts plus lots of dumbbells, pullups, burpees and cardio! Tues/Thurs: Longer metcons to test your conditioning 🍂 Ladies Night 📆 Friday, Oct 18 | 5–7 PM Potluck + book exchange (bring a wrapped book + dish) Cozy, fun, and community-driven 🙌 Welcome New Faces! You may notice some new folks around the gym this week—thanks to our Free Week! Please give them a big StormKing welcome 👊 and show them what our community is all about. Nothing beats the energy of new people stepping into fitness with us! 🎯 Personal Training at SKAC Looking for extra accountability or a little more focus on your goals? Our personal training options with Coach Danielle makes available one-on-one coaching, custom programming, and the confidence to crush movements inside and outside of class. Whether you’re brand new or looking to take your training to the next level, this is the fastest way to see progress. Ask us how you can work with Danielle! ⚡ Keep Showing Up From squats to sit-ups, consistency beats everything. Don’t wait for the “perfect time”—just show up, put in the work, and watch the results add up.
The Junkie Journal | September 22 Hey Junkies! 👋 We’re rolling into a brand-new week! Thank you to everyone showing up, logging your workouts, and bringing that StormKing spirit—it matters more than you know! 🏋️ Strength Focus This week we’re continuing to build consistency with the basics: Monday: Deadlifts Tuesday: Partner WOD Wednesday: Push Jerk Thursday: Partner WOD Friday: Back Squats 📆 Community Happenings Palmer’s 3rd Birthday Bash 🎉 Coach Paisley is hosting Palmer’s party at the gym Saturday, Sept 27th @ 10am! Family workout first, then cake + dance party. RSVP if you’re bringing littles. 🍂 Ladies Night – Fall Edition! 🍂 Save the date: Friday, Oct 18, 5–7 PM. Potluck + book exchange = cozy vibes and connection. Bring a wrapped book + a dish to share. Who wants to host our first one? 💡 Squat Challenge Update We’re in the final week of our September Squat Challenge! 💪 Today = 125 squats in one session. By the end of the week = 150 squats! 🔥 🔥 Motivation of the Week “Consistency beats intensity.” Show up, even on the days you’re tired. Even half a tank is better than sitting in the garage. 🚗
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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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