Overview

Supreme Strength & Conditioning

 

Supreme Strength & Conditioning is a fitness coaching facility equipped with men’s and women’s locker rooms and a designated kid’s area, located in Brattleboro Vermont. We offer group and individual coaching, utilizing the a Strength & Conditioning methodology. Conditioning workouts are comprised of constantly varied functional movements (like pushing, pulling, squatting, lifting, running) executed at high intensity.

What we do.

So what does that really mean? It means that at Supreme Strength & Conditioning you will not find rows of stationary bikes and weight machines. Instead you will find pull-up bars, kettlebells, barbells and wide open space for squatting, running, jumping, climbing, lifting and throwing – moving your body the way it is meant to be moved. It means that all your workouts will be comprised of exercises that mimic movements performed in day-to-day life or sport. You would never bicep curl your child to pick them up, so why would you do it in the gym? We focus on improving functional movements that are necessary and common in your daily activities.

It also means that you will never get bored. With our constantly varied programming you will rarely do the same workout twice in any given year. You will never have to program your own workouts or spend hours in the gym. Instead, each day a workout will be provided for you that is scalable to suit your fitness level. And because our workouts are rarely longer than 40 minutes they can fit into even the busiest schedules.

Our fitness programming aims to improve your capacity in ten recognized fitness domains: cardio-respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy. The result is comprehensive physical fitness and restored vitality.

Who we serve.

Supreme Strength & Conditioning is for you if you:

  • Want to get in shape but don’t know how to design a fitness program
  • Dislike the impersonal “GloboGym” environment
  • Have lost interest in your gym routine or get bored with your workouts
  • Think you don’t have time to exercise
  • Are looking to get faster or stronger for your sport
  • Are no longer seeing results with your current training regimen.

Our community at Supreme Strength & Conditioning  is diverse; it includes members of our military special forces, full-time moms, doctors, lawyers, police officers, fire fighters, business executives, elite athletes, and retired grandparents. Regardless of how you earn an income or your current fitness level, you will benefit from the coaching at Supreme Strength & Conditioning.

Our promise to you.

We promise to offer a professional environment and a knowledgeable staff dedicated to helping you reach your fitness goals. We promise to always challenge you so that you never get bored and to create a community that will inspire and motivate you.

 Resource

S&C Is For Anyone and Everyone

On-Ramp Program Details and F.A.Q.’s

How it Works.

The Supreme Strength & Conditioning On-Ramp Curriculum is comprised of six 60 minute classes, spread out over a two week period. Each unique class introduces a small group of attendees to a different series of movements, exercises, and/or skills employed by Supreme  Group Training PrograStrem. The 6th class culminates with a Proficiency Assessment that requires attendees to demonstrate their understanding of each movement introduced during the two-week period. Upon completion of the assessment, attendees are eligible to participate in Supreme Strength & Conditioning Group Training Program and to attend Group Training Classes.

Athletes who miss a class may still participate in the Proficiency Assessment as scheduled so that they can proceed to Group Training Classes (the Supreme Strength & Conditioning Coach will help coach the athlete through the assessment), however they must either:

 

-Schedule a personal training session to make up the course.

-Make up the class they missed the next time it is offered;

 

 

 

 

Who it’s For.

 

 

Program Curriculum.

Educational, engaging, and fun, the Supreme Strength & Conditioning On-Ramp Program curriculum involves (includes?) theory and practical work. The integrated curriculum provides Participants with:

 

 

Supreme Strength & Conditioning On-Ramp Session is comprised of six 60 minute classes held at Supreme CrossFit Brattleboro. Three classes are held each week at a pre-determined time for two weeks. Each of the six classes follows a set curriculum, and covers unique subject matter. Each class:-Basic soft-tissue maintenance tools essential for remaining limber, healthy, and injury-free -Awareness of general flexibility and/or mobility restrictions which could potentially impede their progress-A general understanding of the musculoskeletal biomechanics associated with/involved in the functional exercises used in Supreme Strength & Conditioning programs;

 

1. Details the underlying principles associated with each movement, exercise, or skill

2. Guides attendees through the execution of each movement

3. Dedicates time to the practice and application of each movement reviewed

4. Provides Coach-issued feedback and prescribes corrective cues or exercise modifications as necessary

5. Includes a Supreme Strength & Conditioning Programmed workout that both incorporates the movements reviewed, and simulates the Supreme Strength & Conditioning training environment

6. Concludes with mobility and flexibility work complimentary to the movements employed during the instruction and the workout

Over the two week period, attendees:

1. Are exposed to the key stimuli used in Supreme Strength & Conditioning Group Training Program

2. Taught how to perform each of the basic foundational movements employed by Supreme Strength & Conditioning

3. Perform in bench-mark workouts that both help establish a base-line for subsequent Group Training workouts, and demonstrate their proficiency with the subject material

4. Are given instruction and guidance on how to develop a suitable approach to Group Training workouts based on their personal strengths and weaknesses

 

Frequently Asked Questions.

One of the reasons why Strength & Conditioning Program is unique from other training methodologies is because we employ functional movements – multi-joint movements that closely replicate those found in sports or life, and which strengthen and engage an entire kinetic chain instead of an individual muscle or muscle group. Because these movements can be complex, and are often unfamiliar to those new to the sport, they often require a fair amount of instruction before they can be employed safely and effectively. Our On-Ramp not only affords this instruction, but also the opportunity for people to apply what they’ve learned (each class features a Supreme CrossFit Brattleboro workout that incorporates the movements learned) -Supreme Strength & Conditioning On-Ramp Program

 

Existing Supreme Strength & Conditioning members are exempt from this requirement, but are welcome to register for the Program. Previous members returning from an extended absence may be required to complete the program depending on he length of their absence, and their level of exposure to the movements covered in the curriculum prior to their leave.HOW CAN I TEST OUT OF THE ON-RAMP PROGRAM?

Athletes wishing to waive the On-Ramp requirement are welcome to take an Exemption Test with a Supreme Strength & Conditioning coach. Designed to help Supreme Strength & Conditioning coaches assess whether an athlete is well equipped for success within the Supreme Strength & Conditioning training environment, the Exemption Test measures an athlete’s:-Four Personal Training sessions with a Supreme Strength & Conditioning coach -Understanding of the key mechanics associated with each movement tested-Supreme Strength & Conditioning On-Ramp Exemption Test

-Self-diagnostic capabilities when performing key movements.

 

-Competency with the principal movements employed by the program

 

 

WHAT IF I MISS AN ON-RAMP CLASS?

Chances are good that if you only miss one class, we’ll still be able to coach you through your Proficiency Assessment so that you can begin enrolling in Supreme Strength & Conditioning Group Training Classes as planned. That said, athletes will still be responsible for the material covered, and are strongly encouraged to make up the class by either:

1.) Attending the class you missed the next time it is offered at no charge

2.) Scheduling a Personal Training appointment with a Supreme Strength & Conditioning Coach to make up the material

If an athlete misses more than one class, they should plan to refrain from taking their Proficiency Assessment as scheduled, and to re-schedule their on-ramp program for the next session. A small re-scheduling fee may apply. If your schedule is such that you’re nervous about being able to make it to each session, we’d also encourage you to consider a 1-on-1 On Ramp Program. Like a series of personal training appointments, the 1-on-1 On-Ramp enables athletes to work exclusively with a Supreme Strength & Conditioning coach at times convenient for their schedule.

MY SCHEDULE DOESN’T PERMIT ME TO ENROLL IN THE GROUP ON-RAMP. I’M MORE COMFORTABLE LEARNING NEW MOVES ON MY OWN. CAN I DO A PRIVATE ON-RAMP?

Absolutely. Supreme Strength & Conditioning 1-on-1 On-Ramp Program follows the same curriculum as our Group On-Ramp Training in a highly personalized setting, and can be scheduled at the Client’s convenience.

WHAT IF I’M NOT READY TO GRADUATE?

Supreme Strength & Conditioning Program is committed to a non-intimidating training environment. We want all of our members feeling both comfortable within a Group Training environment and confident with their newfound skills before they make the transition to Group Training classes. If you still don’t feel as though you’re ready to transition to our Group Training Classes after completing your On-Ramp, we’re here to help. Speak to your coach about your options for re-enrolling in another round of On-Ramp, or enrolling in a 1-on-1 On-Ramp program.

IS THE ON-RAMP PROGRAM MANDITORY?

Supreme Strength & Conditioning encourages members to have successfully completed one of the following pre-requisites prior to being able to participate in any regularly scheduled CrossFit Harborside Group Training workout:

 

 

 

-The ability to safely and effectively perform/employ all the movements used in Supreme Strength & Conditioning programs. Covered topics include gymnastic/body-weight exercises, mid-line stabilization exercises, plyometric movements, Olympic and Power-Lifting Movements, Kettlebell movements, and efficient running and rowing formWHY IS ON-RAMP NECESSARY? CAN’T I JUST START TAKING CLASSES?

 

 

 

 

 

 

 

 

Whether you’re new to working out, following-through on a New Year’s Resolution, are a seasoned veteran looking to make a comeback, or an elite athlete striving to take their training to the next level, Supreme Strength & Conditioning On-Ramp program stands to further your understanding of exercise physiology, and help you achieve your athletic performance or fitness goals.

Nutrition

Nutrition

We believe that Nutrition is a large part of the equation when it comes to achieving your a healthy lifestyle and reaching your fitness goals. In order to see the results of your hard work at the gym, what you eat outside the gym will have an equal or greater impact on your health and fitness.  Its a fairly simple plan eat real food.

Our belief is that a good nutritional program should be centered around eating real food.  While fad diets, crash diets, miracle pills and “meal replacements” are a quick fix to lose weight,  they are not a sustainable path towards improved health and fitness.  Instead, we encourage you to eat high quality meat, seafood and eggs, plenty of fresh vegetables and fruits, and healthy sources of dietary fats such as nuts and seeds.  Not only will you see weight loss but you will see a long list of health benefits.

Simple rule, if it has more then 5 ingredients and you can not pronounce or can not recognize what it actually is, you probably should not be eating that food.

 

Coaches

Coaches

Eric Polica
Bachelors degree in Exercise Science from
Castleton University
CrossFit Level 1 Trainer
CPR/First Aid
Powerlifting Training Experience Fair Haven Fitness

Ian Currie
CrossFit Level 1 Trainer
CrossFit Powerlifting Certified
CrossFit Strongman Certified

Nader Hashim
CrossFit Level 1 Trainer
CPR/AED

 

 

 

Supplementation

Supplementation

There is so much marketing and research out there on supplements – what to take, how much, who needs what – that it can be confusing to sift through and narrow down. I’ve spent a lot of time in the past couple months doing research on the web, through interviews and even by using myself as a test subject to try to figure it all out. The information I’ve compiled below should help you get a better understanding what you should be taking that you aren’t, what you are taking that you might not need to be spending money on, and of the quality of the current supplements that you are taking, how you can improve your regimen, and correct dosing and timing for your athletic goals.

Step one is to make sure that whatever supplements you are purchasing are of the highest quality since you are going to be putting them into your body. Just like California restaurant grades, there are different grades given to supplement (all pharmaceutical) companies depending on their practices, purity, environmental friendliness, and product quality. I don’t know about you, but I’ve worked in restaurants with an ‘A’ in the window that were pretty sketchy so I’d NEVER consume food from a ‘B’ or lower. The same goes for supplements. Current Good Manufacturing Practice (cGMP) is the gold standard and Good Manufacturing Practice (GMP) is just below it but there is a world of difference between the two as GMP is a mandatory aspect in pharmaceutical manufacturing – it is the bare minimum. cGMP a step above – companies with that seal are going above-and-beyond the call of duty to make sure you are receiving the highest quality, most environmentally friendly, and bioavailable (useable by your body) supplements possible. You can check your labels or the company website to find out which seal they hold.

There are literally thousands of supplements out there for consumption and you could give a sound argument for the inclusion of many of them into your regimen. Unfortunately, this is not cost-effective or conducive to a happy life. Who wants to spend the entire day popping pills to ensure the proper timing for absorption and use by the body? I have narrowed down the list for you here to the Top 7 Supplements for Athletes, otherwise known a your primary supplements. Start with these and only these to see how you feel. If something’s still missing, then consider adding supplements particular to your situation or case (secondary supplements).

Top 7 Supplements for Athletes – Primary Supplements

  1. Omega 3 Fatty Acids (Fish Oil) are probably one of the most commonly used supplements on the market today and for good reason. When high quality fish oil is taken in large enough amounts, it provides the biggest bang for the buck as far as supplements are concerned. Most people know about the improved cardiovascular health and function, improved lipid profiles (lower triglycerides), improved brain function and mental acuity, and its powerful anti-inflammatory properties without harmful side effects like over the counter products. But what people don’t know is that every fish oil isn’t made the same. Depending on the size, type, or natural habitat of fish used and how it was processed can determine the quality and levels of toxins present. So besides looking for the cGMP seal, look for brands that use small, cold-water (near the polar ice cap so it is more pure) fish like anchovies or sardines vs. larger fish like tuna or those harvested in warmer waters. On the label, impurities are stated – look for those measured in parts per BILLION not parts per million. Athletes and those with body composition goals should start with 3,000 mg of fish oil spread out in 2-3 servings (it only lasts in the body about 8 hours) and work toward taking up to 6,000 mg per day.

  1. B-Vitamins increase energy production and are neurotransmitter cofactors so they help improve our mood, and they help us detoxify which we need after exercise (and binging). The process of building and repairing muscle (processing protein) depletes B-Vitamins so if you’re lifting heavy or damaging your muscle tissue in your workouts or job, you need to take extra B-Vitamins to help the rebuilding (strengthening) process because you are burning through them at an alarming rate. Look for Riboflavin-5’-Phosphate (B-2), methylcobalamin (B-12), Pyridoxal-5’-Phosphate (B-6), and Benfotiamine (B-1) on the label as they are the absorbable forms your body can use. Avoid any of the B Vitamins in the hydrochloride (HCL) form form as it is cheap and unabsorbable by your body. Definitely take this supplement in the morning as the B-12 will keep you awake. Don’t be afraid to take thousands of the US RDA. Your pee may be yellow, or even orange, so don’t freak out but I noticed that once I switched to non-HCL forms of the B-Vitamins, my pee was actually less yellow which means I was absorbing more!

  1. Magnesium is probably one of the top three recommended supplements for athletes as it is an essential element in biological systems and most athletes are likely deficient. I’ve seen recent studies stating that 85% of Americans are deficient and we all know that most Americans most certainly lead the typical sedentary, American lifestyle so imagine the deficiencies in the trained and even arguably over-trained population. Magnesium is important to athletes because it regulates heart rhythm, allows muscles to contract and relax properly, reduces blood pressure, and is necessary to produce ATP (the main source of energy in our cells) which must be bound to a magnesium ion in order to be biologically active. Check your bottle to avoid Sudden Poop Onset (SPO) here: Supplements based on amino acid chelates, such as Mg glycinate and Mg malate are much better tolerated by the digestive system and much more absorbable by the body the other (cheap) forms of magnesium such as Mg oxide or Mg carbonate. This is best taken post-workout on an empty stomach. Sedentary individuals need 600 mg a day and larger athletes in heavy training mode could do up to 2,000 mg a day.

  1. Vitamin D is more like a hormone than a drug. It is produced by the body when exposed to sunlight and most of us don’t produce enough (25,000 iu/day) even if we frequently are out in the sun. It would take you prancing around, practically naked for a couple hours a day to produce those levels of Vitamin D and most Americans are deficient. Vitamin D level is measured by hydroxyvitamin D – the chemical form – in the blood and “normal” levels are stated to be 35 but  that is considered by many to be a “maintenance” level and that levels upwards of 70-90 are ideal, especially for athletes (mine was at 35 when I was tested last Octber). Besides working with calcium to improve bone density, Vitamin D helps reduce inflammation, risk of colon and breast cancer, improves mood and upper respiratory health by aiding the fight against infections from viruses and other pathogens, and allows the brain to release melatonin so we can fall asleep easier – like when you’ve been out in the sun all day and are tired as soon as night falls. This is why Vitamin D is most effective when taken at night, about an hour before bedtime and liquid drops taken sublingually are the best form especially if you can hold the liquid under your tongue for 30 seconds before swallowing so it can really soak in and start to work before it has to be digested. According to Dr. Robert Seik at Triton Nutrition, Vitamin D supplementation up to 30,000 units to be safe and there are European studies that show 150,000 units for three days to treat upper respiratory tract infections that may be viral in nature.

  1. Protein, if taken within 10 minutes of training, will reduce the amount of stress hormones (mainly cortisol) released! This has a huge implication on belly fat (no pun intended). But don’t overdo it – 20-30 grams per hour is the maximum a body can digest and you only need .8-1.4 grams of protein per 1 kg of lean mass each day. Too much protein leads to body acidity which leads to many other problems. But the right amount of protein – besides providing energy –  repairs tissues and reduces muscle soreness. Protein should be eaten – from primarily animal sources – throughout the day and most certainly within 10 minutes of training. Whey protein is a highly marketed protein and is fairly inexpensive so it is frequently used by athletes. Many, however, have an intolerance to whey such as gas, bloating and postnasal drip. Soy protein is not a good option because 100% of soy is genetically modified and it is very low in branch chain amino acids which are necessary to build muscle. It increases estrogen levels in the body – the opposite of what someone trying to build strength wants – and many also have a food intolerance to soy. Casein is dairy derived so if you have an intolerance to whey, you may have an intolerance to Casein as well. Vegan protein that combines a wide variety of sources can be good options because they are less likely to produce allergies. Remember, only 20-30 grams maximum at a time!

  1. Vitamin C needs to be complexed to carbs to increase absorption so you don’t get SPO and you know what I mean if you’ve ever taken high doses of Vitamin C to “beat that cold”. That diarrhea is caused because the body is flushing out what it can’t absorb in the small intestine (your Vitamin C in the improper form). Vitamin C is mostly present in fruits – which contain fructose – thereby allowing your body to absorb the nutrient. If you are watching your sugar intake, there are products out there, like Bio Energy C, that use Ribose instead so you can avoid the insulin response associated with fructose intake. Ribose has also been proven to reduce oxidative stress (damage created by strenuous exercise) and aids in the removal of lactic acid as does Vitamin C so you get double bang for your buck with this product. Triple if you count the no SPO. But that’s not all! Vitamin C aids the production of our old friend, ATP, helps wound healing, and is a cofactor to building collagen and repairing muscle. The US RDA is 90 mg which is enough to prevent “index” diseases like scurvy. Athletes and other special populations should take a minimum of 4,000-8,000 mg a day and upwards of 16,000 mg a day as it is very difficult to overdose on Vitamin C. During and post-workout are the optimal times to take Vitamin C. You can even make your own energy drink with it and a few other, common ingredients!

  • Energy Drink Recipe

    • 1 cup coconut water

    • 1 cup water

    • ½ cup Organic Pomegranate Juice (no sugar added)

    • ½-1 teaspoon Hawaiian Pink Salt

    • 1 package Ola Loa vitamin drink mix (available at Whole Foods)

    • 1-2 scoops Bio Energy C

  1. Coenzyme Q10 (CoQ10), an important antioxidant also known as ubiquinone (good!), ubiquinol (not-so-good), and abbreviated at times to CoQ10. CoQ10 is the ONLY anti-oxidant found within cells and it allows the mitochondria to produce ATP. It also gets rid of  of lactic acid (and other waste). CoQ10 SHOULD be in the news more because of its important implications to the heart – which is high in CoQ10 to keep us ticking – when it is depleted from statins (drugs used to treat high cholesterol) and “stressful” athletic training/exercise (ultra-distance athletes, crossfitters, etc.). There have been a number of young, ultra-distance runners drop dead of cardiac failure in recent years and the discovery was the lack of CoQ10 in their hearts which caused scarring and damage from years of training abuse and I don’t want to see it happen to any of you, my CrossFit friends! Anyone who participates in strenuous training or is on statin drugs should take CoQ10. The best, most usable form of CoQ10 is ubiquinone (not ubiquinol because it enters the bloodstream but does not go into the cells) and delivered in oil (make sure it’s an approved oil and not soy which is common). Since fats enhance the absorption of CoQ10 it can enter the cells. Make sure not to take your CoQ10 at the same time as your fish oils because it can actually inhibit the absorption rate. A recommended dosage of CoQ10 is 100-200 mg a day and higher dosages can actually be used to treat diseases such as essential hypertension and certain heart arrhythmias. If you are an athlete, try increasing your dosage when you are approaching an event to improve performance, endurance, strength and recovery. Post-workout is best but I’d caution against taking it too close to bedtime if you are sensitive to stimulants – it does stimulate energy, especially in the heart, after all. It will also be best absorbed if it isn’t taken with fish oil or other oil-based supplements as they literally battle it out for absorption.

I am no expert and I have much to learn but I’ve found the research for this very interesting and I’d love to share my findings, personal preferences, and more with you if you have questions. If not, hopefully it is because this article helped you understand why we take different supplements, how to determine what you need to be taking, and how to judge the quality of your supplements so well that you don’t need to ask me anything! Like I said, I recommend starting with these and going from there to your secondary supplements if you still feel something is missing or you aren’t getting the results you are seeking. Remember, secondary supplements will be different for everyone but I hope to touch on a few common ones in an upcoming post. I can assure you that the research has begun!