STRENGTH & CONDITIONING 

Strength & Conditioning 

The S&C class is for a lifter of at least intermediate experience level who is serious about building muscle and getting stronger.

The curriculum of the class centers around the “Big Four” barbell lifts of the Deadlift, Squat, Bench Press and Military Press.  As far as what to expect in class, the focus with barbell training is typically on lifting fairly heavy weights for low repetitions, such as a 5×5 format.  Additionally, “specialized variety” lifts are cycled into class in an effort to improve technique and strengthen weak points.  On some days the session will call for only barbell lifting, and on other days the class may include auxiliary exercises (pull ups, lunges, core strengthening exercises, occasional isolation exercises, etc.) or it will do conditioning work such as sled sprints.

Due to the nature of this class it is highly encouraged that you have a pair of squat shoes / weightlifting shoes prior to starting.  Additionally, in order to get in the most lifting time possible during class, all participants need to arrive 10-15 minutes before the start of class time to perform an assigned warm up – this allows the barbell lifting to start promptly at the beginning of class.  Please factor these extra 10-15 minutes into your scheduling considerations.

Lastly, as noted above, this is not a beginner friendly class and we do require participants to test into it.  The test-in process includes demonstrating technical proficiency and minimum strength levels on each of the big four barbell lifts.  If you are interested in learning more about this process and what the expectations are please email us.