Wright Training is here to help you reach your fitness goals through strength, performance, and injury prevention.
GET STARTED WITH A FREE CONSULT
A free consultation will allow you to meet one-on-one with a certified professional trainer and allow them to assess how we can fulfill your needs and goals. We will modify your training to your specific needs, injuries, and training history.
Looking for a gift for someone who loves fitness? A giftcard to Wright Training it's perfect for people looking to reach specific fitness goals - Just in time for New Year's Resolutions.
Our group fitness classes push you to your limits and challenge your endurance. From general fitness to sport-specific classes, you'll see gains in no time.
Personalized training allows you to focus on your fitness goals, whether you want to heal from an injury or train for an event.
Have a group of friends or family members with similar fitness goals? Get personalized training based on your needs and fitness ability.
Want to workout without having to deal with the hustle and bustle of a busy gym? Train independently using the gym equipment at Wright Training.
Injured? Traveling? Can’t make it to the gym? We will design a workout program specifically for you when you are on the road or unable to make a class!
Being injured can feel like a closed door, we strive to help you open new ones. No matter the injury, we will get you back feeling your best, or better than you ever have!
Sign up to our newsletter to be the first to know about upcoming workshops.
Warm Up - 3 rounds
10 x Push Ups
15 x Sit ups
20 x Squats (hips below knees)
10x KB/DB Sumo Squat
5/side x KB/DB Side Bends
3x Chair Hang (Grasp pull up bar with OH grip, pull up legs so quads are parallel to floor/legs in 90 degree angle; slightly tip pelvis up towards ribs; breath in deeply and exhale slowly through nose 3x's)
Standing Lateral Line QL Stretch (while standing, place right foot behind left side of body past left leg; stretch right arm over head to left side of body -arching right side out; Take 3 breaths, then switch sides)
AMRAP (as many reps as possible)
10 x DB thrusters (explosive)
10 x jump squat
20 x mountain climber (10 each leg)
20 x jump lunge (10 each leg)
10 x V sit ups
10 x burpee
(complete 4, 5 min sets (1 min rest between), start each circuit where you finished the last one.)
- 30 Sec Side Plank (L side)
- 5 x push ups
- 30 sec Side Plank (R side)
(transition into each exercise without rest and without lowering your body to the ground)
Aloha ALL, Coach Ryan here to put out some tips on the "Absolutes of the Barbell Back Squat ''. My goal is to provide you, the mountain athlete with the knowledge and support to set yourself up success in gaining strength while back squatting and prevent injury. I wanted to clear the myth that the Barbell Back Squat is for "LEG DAY", well it actually focuses and depends on the stability and strength of your core area. Now here are some tips to set up under the bar, position your body and move efficiently while squatting.
1. Barbell height should be at armpit level. Many times individuals will set bar height too high then it becomes a calf raises or tippy toe off the rack. This wastes strength needed in the movement itself, instability throughout the body and an unsafe position.
2. Create a solid-stable core position when unracking the barbell. Brace core by taking a short breath into the stomach and pushing the abdominal wall out.
3. Body Position: Hands are generally placed outside the shoulders, bar is right at base of neck along the upper trapezius and along the shoulder. This is known as the high bar position. Common mistakes are bar too high on the neck and creates discomfort to lifters. Elbow along the side of the ribcage and point down to the floor. Feet are generally slightly outside the shoulder toes pointed forward. Toes may be angled out slightly for different body types to support a great depth in squat.
4. Getting off the rack. With a braced core, the lifter will place feet under the bar and maintain position as outlined in step 3. Because the bar will be lower than the chest it will create a "lifter wedge". This is where you will be in neutral spine position and braced core to drive the bar up and off rack. Lifter will maintain a braced core and take 2 steps back off of the rack. Just 2, Just enough to clear rack j-hooks. Many times we take too many steps off the rack again waiting for strength needed in the actual movement.
5. The Movement. Lifters is now off the rack, while performing the Valsalva maneuver, breathing in, pressing the abdominal wall out, holding breath. This will brace the core area. Lifters will lower hips and chest at the same rate of speed. Smooth and controlled. Hips will open, the backside will go back, lifters will maintain that postural integrity with a neutral spine. Weight on the feet should be equally distributed onto the "tripod foot". This is very important. Common mistakes or improper coaching cues are to place weight in the heels. Maintain the equal weight through the "tripod foot". Lifters should be having the mindset of pushing feet through the floor throughout the lift. Barbell is lowered until knees and hips are parallel with a hip hinge and bending of knees. All body types are different. Parallel positions will look slightly different for everyone. On the ascent while driving the "tripod foot" through the floor and maintaining a braced core by using the Valsalva technique, the lifter will ascend from the bottom parallel position and on the way up the lifter cna release breath. During the push the drive should come through the feet to the posterior chain, focusing on being upright with glutes really powering the lift. Many mistakes are that glutes are not "fired" or contracted and this lift becomes a heavy load on the low back and quadriceps.
TAKEAWAYS...focus on setup, body position, toe angle, tripod foot, hip hinge, creating torque, and postural integrity
Stay tuned for the next session with Coach and his movement reviews and disciplines of strength coach!
As ski fit is coming to a close it does not mean that your training has to be over. I am a firm believer in training year round and consistency lowers your chance of injury and increases your performance in sport. The sport maintenance classes we offer focus on what sports are in session and the program flows nicely if you are skiing, biking or hiking. It is important to keep your core strong and all your other muscle groups! This workout is an example of a sport maintenance class!
It starts with some good movements and right into Curtis P which is a great total body exercise. Gets your butt, core and upper body firing. Then we move into some single leg work which is really good to alleviate compensations through the winter. We then end with a quick work capacity hit which is really good because we don’t get the anaerobic hits we need during the winter sports. We end with a good core crusher!
Curtis P movement in Video below
Crystal Demonstrates a Curtis P
4x curtis p
instep with twist
6x tuck jumps
30 sec sled drag
30 sec box up
30 sec bosu plank
30 sec waiter walks
30 sec calf raises
30 sec sprint
30 sec rest
3 rounds tabata
up with twist, boat, plank hops, flutter
The Sled Push/ Pull is an incredible exercise overlooked for its benefits sometimes. There have been studies utilizing this exercise with interval training that improved squat strength, and explosive speed times. A low impact movement that increases leg strength, and power in the complete lower body. Not all strength moves utilize the quad, glute, hamstring, and calf muscles all together.
Four ways you can do the Sled Push
To utilize all lower body muscles make sure you get up on your toes driving for speed and you also tap into that number one muscle the HEART. Doing a quick sled push interval at the end of a workout can be a great way to quickly tap more strength and power into your legs. If you want to train the heart and lungs more for work capacity go with a lighter weight.
75% of your squat max weight on sled
6 rounds – that's only 6 minutes!
30 second sprint with sled push
20 second recovery
When did you start Training with Wright Training?
Since the gym opened in Victor in January 2020.
How long have you been on a running-specific program?
I have followed a more specific running plan since I returned to sports after my second child in April 2021.
How long have you been a runner?
I had run off and on since middle school when I ran the 100m hurdles. However, I had never run anything longer than three miles before I ran my first 10k about a year out of college in 2008. I got into shorter-distance triathlons while doing my emergency medicine residency in Phoenix since there was a big culture of triathlon training down there. I ran a marathon with my sister in 2017 pre-kids; that was the first time I ever took running seriously. Since moving to the mountains, I have fallen in love with trail running, and it has been my motivation to run more consistently for the past year and a half.
You decided to do five running races in 5 months. Can you tell us about your lineup?
Overall, this is the most I have ever raced in a season (meaning more than one race), but I tried to make my race schedule manageable to avoid overtraining and burnout. I ran a trail half marathon in June, a shorter 11km trail race end of July, a very intense 26km trail race in early September, a road marathon in early October, and finishing off the season with another trail half marathon in early November. Looking back, I crammed too much into the end of the season. However, I wanted to try a variety of race settings this year to feel out what my strengths were and what excited me the most.
You are a mother of 2 and an ER doc; how do you make time to train?
It has sort of become something that’s just a part of my life. It is very hard to motivate yourself to do something every day. I make it happen if it “just is” and has to happen. If you have something that needs to be done, give it to the busiest person. They know how to make things happen and are the best at time management. It’s also about finding something you are passionate about because you will do it. Sometimes it means sacrificing some sleep. Everyone has excuses, but we can make time for the most important things. It takes some deep self-reflection at times to know what that is.
How has strength training helped your outdoor performance?
Strength training has helped me recover faster after big efforts in the outdoors and after races. It has also significantly helped my resistance to impact with downhill running and strengthing my core to help avoid back pain with prolonged downhill running.
Do you feel it was hard to come back after pregnancy?
It showed me what I was capable of, while the world tries to say postpartum women need so much recovery time and have to ease back in slowly over a year. This may be an unpopular opinion, but if you have kept up with strength training and exercise during your pregnancy, you can get back to the level you were at pre-pregnancy much faster than others say. This takes consistency and dedication. If you are consistent, you don't need motivation which is often lacking in pregnancy.
Your overall balance and well-being- It made me feel like a whole person and that I still had my own body. Being pregnant and becoming a mom can be all-consuming, but if you take the time to focus on yourself and your health, you can be that much better of a mom. It also teaches our children healthy habits and that mom's well-being is a priority.
What have you learned through your journey of running, training, and having kids!?
Women’s bodies are amazing and are capable of so much. I feel like I have a mom power now with endurance sports. I have become so much mentally tougher to endure through more than I thought capable.
With all the races, miles, and vertical you did. How did you feel afterward?
The biggest race I trained for this summer was The Rut 26km race in Big Sky, MT. This race is the most physically demanding race I have ever done. It was 7,800 feet of elevation gain over an 18-mile course. For training, I ran between 4,000-9,000 feet of vert every week for several months. The uphill is one thing, but you always need to be physically ready for all that descent. This is where strength training comes into play for making you recover faster from all the impact and also prevent injury, which is so common in trail running. Road runners can get away from minimal strength training even though it's not recommended. However, trail runners must have robust strength training consistently if they want healthy, prolonged training and racing.
Have you ever tried to do that many races/ miles in that amount of time?
I had run a road marathon, but 18 miles with 7,800 feet of vert at altitude is VERY different than 26.2 miles of pounding the flat pavement at sea level. While both are hard, they require very different training. Flat running does not translate to mountain running but building a good aerobic engine in the mountains can definitely help you run a marathon. You do lose some of your faster stride with long slogs up hills, but this can be overcome by tweaking your training to run some flat, fast intervals.
Do you feel good about your performance with the difficulty of competing in that many races?
I don’t think I truly understood the complexity of training for different kinds of running races. I just thought, “oh, if I can run a trail half in June, I can train up to a trail 26km in September, and if I can run 18 miles in the mountains, I can run a marathon on the roads a month later”. I’ve learned a lot about run training and the types of training you need for the various terrain and lengths this year. It has been super fun to learn and experiment. I have also learned a lot about myself and my own fitness and what type of racing suits my strengths. Spoiler: I feel I can perform the best for trail races that last between 2-3 hours.
This is all such great insight Alicia; thank you for sharing your thoughts and reflection. Great Job out there!