Why You Should Utilize the Self Contained Power Area
Jason Price, MS, CSCS, ATC, LAT, CPT, USAW Club Coach
Why should you use the Self Contained Power Area simply there is no other way to maximize your square footage and equipment budget. The SCPA, for short, allows for optimal usage of one piece of equipment for several different exercises and nearly all of the variations of the major core exercises all while only occupying 150 square feet or less. In this one area you can utilize your squats, bench press, incline press, pull ups, Olympic lifts, deadlifts, and Dumbbell variations to name several options. There is no way having a gym set up with a different apparatus for each of these named exercise would utilize and maximize square footage and allow for ease of traffic flow like the SCPA. Developing a Strength & Conditioning program off of the SCPA philosophy would allow for growth as the number of clients grows. One SCPA will allow for one to as many as 6-8 trainees to train at one time comfortably and effectively. The SCPA is a onetime purchase with minimal maintenance required. Other pieces of equipment require regular maintenance and newer and more effective models come out yearly.
This is what my ideal SCPA would look like:
- Each Ideal Station – Approx. 150 square feet per station
- Includes Power Rack
- Adjustable Flat Bench
- Platform w/ rack insert
- 600 Lbs of Weight
- Full Set of Bumper Plates
- 2 Bars
- Set of Dumbbells 10 lbs-100 lbs (5 lbs increments)
- Or a Power Block System = Club U-90 goes from 5-90 lbs
- But not nearly as functional as a Dumbbell but way more cost effective
- Technique Boxes
- Set of Jump Stretch Bands
- Set of Chains
- Caulk Box
- Weight Trees/ Racks = 2 Horizontal Full set rack
- 2 sets Muscle Clamp Collars
Where I am located at Ullucci Sports Medicine and Physical Therapy in East Providence, RI we utilize the concept of the SCPA for our gym. We are successfully able to train our clients and meet all of their program design off of the SCPA. There is very little need for additional equipment and the other equipment we utilize only adds to our program design and our clients training. But, for a basic and fundamental program we would be able to design a program that would allow the client or athlete to achieve optimal results with just a SCPA made up of a barbell, a power rack, platform and an adjustable bench. When implement the SCPA philosophy you can go all the way and stock it with brand new equipment like the ideal SCPA I outlined above which would run you approximately between $12,000 to $20,000 depending upon what quality and brand equipment you would use. But, by surfing on craigslist I would be able to put together an adequate SCPA for under $1500. Plus travel expenses to pick up the equipment.
If you are running or are looking into starting a sports performance training center I highly reccommend Michael Boyle's Book "Designing Strength Training Programs and Facilities" it is available through Peform Better or by becoming a member at www.strengthcoach.com. References
- Boyle, Michael. Designing Strength Training Programs and Facilities. www.michaelboyle.biz.
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