Women’s Strength Training

“You’ve heard of 5x5 weightlifting and know it makes you STRONG. Now let’s try Olympic lifting, specifically designed for women, and make you STRONGER! This is a beautiful progression to make you beautifully STRONG. Olympic weightlifting has numerous physical and mental benefits for the female population. As the body learns the intricate movements of each lift, physical and neuromuscular adaptations occur in response to the specific demands of resistance training. Specifically, Olympic lifting increases lean body mass and Excess Post Exercise Oxygen Consumption (EPOC) and decreases overall fat mass. If you’ve been following the 5x5 set and repetition scheme, Olympic lifting is the next step to making your body stronger, leaner, and more powerful. By enhancing the recruitment of fast twitch muscle fibers and building explosive strength, your body will experience drastic improvements in fitness!”
- Marisa Romeo MS CPT
LWA & HF CES Exercise Scientist

 

5X5 LIFTING

The 5x5 set and repetition scheme has similar benefits to Olympic weightlifting, most notably enhanced total body strength, increased lean body mass, and decreased fat mass. The most significant difference between the two is that Olympic weightlifting enhances the recruitment of fast twitch muscle fibers and explosive strength due to the high intensity and low to moderate repetition scheme. Both types of resistance training are phenomenal methods to making the body stronger, leaner, and more powerful!”

 

OLYMPIC LIFTING

Olympic weightlifting has numerous physical and mental benefits for the female population. As the body learns the intricate movements of each lift, physical and neuromuscular adaptations occur in response to the specific demands of resistance training. It is a misconception that Olympic weightlifting will make you buff. Instead, this type of training increases lean body mass and Excess Post Exercise Oxygen Consumption (EPOC) and decreases overall fat mass. In other words, the body’s metabolic rate and lean muscle mass will drastically increase. Additionally, the body’s joint mobility and coordination increase in response to Olympic lifting.

 
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INTRO TO WEIGHTLIFTING:

This 4-week class gives you hands-on experience with barbells and weightlifting. The class starts with informational basics with Olympic movements and barbell work.  The workouts incorporate dynamic, explosive movements as well as strength and accessory training. The Olympic movements, challenge your central nervous system, increase your heart rate, and help build lean muscle mass while burning fat mass. During our 55min sessions, we will complete a solid warm-up, do an Olympic movement progression, and then train a strength component like a squat, bench press, or deadlift with some accessory work. This class is tailored o educate, train, and progress you safely through some foundational Olympic and strength movements. If you are ready to take your training to the next level – then this class is designed with you in mind!

LWA Olympic Lifting

ADVANCED WEIGHTLIFTING:

This class will change focus on each course. Each program will be 4-6 weeks and will have a specific focus for increasing performance on lifts like the Squat, Deadlift, Hang Clean, Pull-up, or Bench Press. We will announce when a Series is starting and the movement focuses at least 3 weeks prior to the start date.


MEET THE TRAINERS:

GEORGIA WALKER

MS, CSCS, USAW-Level 1

 
 

Georgia has trained a variety of populations since 2010. She has traveled the Southeast training at Colleges and Universities, as well as performance centers and interval training studios. She has a very diverse background that helps aid in her ability to meet all her clients where they are in their fitness journeys. She has worked with top Division I athletes, children, elderly, moms, moms-to-be, weekend warriors, and bachelors. Georgia helps her clients reach their goals through injury prevention/recovery and progressive, science-back programming. No gimmicks or quick fixes; just quality training and commitment that elicits results. Georgia believes that the best training method is the one that the client likes and will enjoy for a lifetime. She works with her clients to find that happy medium between our busy lives and training.



MARISA ROMEO

 

Marisa Romeo is one of our Exercise Scientists. She earned her Masters in Sports Science and Coach Education from East Tennessee State University. In addition to working with LWA, she currently works as a Strength and Conditioning coach for Asheville City Soccer Club and Warren Wilson College. Romeo is also an instructor with AB Tech’s Fitness Science program and works at HF Center of Exercise Science as an Exercise Scientist. Prior to this, Romeo was the Assistant coach for the Warren Wilson Men’s soccer team, Director of Sport Performance for the Warren Wilson Men’s basketball program, Strength Coach for Milligan College’s Cross Country teams, and volunteered at UNC Asheville’s Strength and Conditioning department. In addition, she has worked as a NASM Personal Trainer for the past five years. Marisa graduated from Warren Wilson College in Asheville, NC with a Bachelor of Science degree in Psychology. During her undergraduate studies she performed research examining the effects of short bouts of physical activity on transient mood states in college students. At Warren Wilson, Marisa was a member of the women’s soccer team, earning honors as a 3-year captain and a first team All-American. Marisa is from Winston Salem, North Carolina and loves outdoor activities as well as competing in distance running and triathlon events.

Marisa Romeo, MS, CPT

 

RONNIE HREHA

 
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Ronnie Hreha is our HF Center of Exercise Science’s Head Scientist and Program Director, with his Master’s in Exercise Science and his high level coaching experience; he understands what is needed to train extensively towards a goal. We are proud to have him as our leader.

In addition to working with us, Hreha is currently working with Carolina Elite Soccer Academy as the Assistant Director of Sports Science and the Men’s Asheville City Soccer Club Exercise Physiologist and Goal Keeper Trainer. He is also contracted by the United States Soccer Federation Youth as the Team’s Physiologist for training camps. Recently, he held the FC Dallas Tri-Cities as the Director of Sports Science and Director of Goalkeeping titles. Three years prior, he was the Assistant Coach and Director of Goalkeeping with the Appalachian State D1 Men’s Soccer Program.

Hreha is well versed in different peak performance systems and highly trained to work with athletes in Sport Science. During his stay at App State, he helped build their program with the New Peak Performance Training System of GPS and Heart Rate Monitors. At HF Center of Exercise Science, he works with Polar Heart Rate Training Systems. At USSF National Teams he does extensive work and reporting with STAT Sports System.  In addition to system knowledge, reporting and presenting, he has worked to obtain high level education and certifications. Along with his master’s degree, he holds a United States Soccer Federation NCYSA National “C” License, NSCAA Goalkeeper I &II Certifications, and is an AFAA Certified Personal Trainer.