Programs

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Capitol City Strength and Conditioning runs four primary programs: a General Strength and Conditioning Program, a Weightlifting Program, a Powerlifting Program, and an Advanced Conditioning Program.

Capitol City Strength and Conditioning doesn’t run dedicated classes for specific programs.  All of our athletes warm-up together and workout alongside each other in any, and all, of our regularly scheduled class hours, listed on our Schedule page. There will always be a trainer or two present during each class hour helping guide athletes through their programs and coaching them on their lifts, it’s like having a personal trainer included in your membership.

 

Below are brief break downs of each of our training programs:

 


kathleen

 

General Strength and Conditioning Program

The primary focus of the General Strength and Conditioning Program is to increase general health and fitness levels, correct improper movement patterns (i.e. back problems from poor posture), and increase flexibility and mobility. This program is intended for people who are new to working out or who are working on becoming more consistent in gym attendance and commitment. This program is also designed to assist people who are recovering from injuries in regaining strength and range of motion.

Key Points:

  • Most days in this program are set up as “whole body” workouts.
  • A typical workout will begin with a short warmup, then the strength portion of the workout which can include barbell lifts or other functional movements.  The lift will be followed by a short but intense metabolic conditioning (i.e. cardio) workout which will combine movements from a variety of disciplines.   These movements will range from classic situps, pullups, and pushups to things like kettlebells, gymnastics movements, barbell lifts, and plyometric training. All movements we prescribe can be scaled so as to allow athletes of all skill level, age, and physical ability to participate.
  • Every workout is preceded with an instructional session and our athletes are coached throughout the workouts to ensure all movements are performed in a safe and effective manner.  It’s like having a personal trainer included in your membership.
  • Most strength movements in this program will be unilateral movements (i.e. utilizing one side at a time, rather than both sides in unison, to correct strength imbalances).
  • Athletes participating in this program are expected to attend class between three and five days a week.

 


andreas

Powerlifting Program

The primary focus of the Powerlifting Program is to improve absolute strength in the Deadlift, Squat, and Bench Press.

Key Points:

  • This program generally consists of ten-week cycles (three 3-week waves, with one de-load week).
  • In this program, there are five primary lifting days a week (Mon, Tues, Wed, Thurs, & Fri) and an optional mobility/accessory work day (Sat).
  • This program is probably the most psychologically demanding of the programs. While the powerlifting movements might be technically simpler than the weightlifting movements, this means that every day will be a heavy day. This can be taxing both physically and mentally.
  • The lifting in this program will be fairly high in volume (i.e. number of reps), intensity (i.e. percentage of your one rep max being used), and frequency (i.e. reoccurrence of each lift).
  • If you choose to participate in this program, we expect you complete all primary lifting days. Your commitment to completing the primary lifting days is necessary for both your safety and your progress. The optional mobility and accessory days are the days where you have “wiggle room” to miss workouts. But we would prefer that you don’t miss more than one or two workouts every three-week wave.

 


teneha

 

Olympic Weightlifting Program

The primary focus of the Weightlifting Program is to improve absolute strength in the Snatch and the Clean and Jerk.

Key Points:

  • This program generally consists of ten-week cycles (three 3-week waves, with one de-load week).
  • Our Olympic weightlifting athletes are on individualized programs. Adjustments are made to the orientation of athletes’ programs every three-week wave depending on their  strengths and weaknesses.  For example, if during the first three-week wave an athlete seems weak when standing up out of his/her clean, then the orientation for the following three-week wave may focus on leg strength.
  • In this program, there are five primary lifting days a week (Mon, Tues, Wed, Thurs, & Sat) and one optional skill/accessory work day (Fri).
  • This program is probably the most psychologically frustrating program. The Snatch and the Clean and Jerk are highly technical lifts, which means it’s a lot easier for your fear or technical imperfections to get in the way of a made lift, which can be quite frustrating.
  • If you choose to participate in this program, we expect you complete all primary lifting days. Your commitment to completing the primary lifting days is necessary for both your safety and your progress. The optional skill/accessory days are the days where you have “wiggle room” to miss workouts. But we would prefer that you don’t miss more than one or two workouts every three-week wave.

greg

Advanced Conditioning Program

The primary focus of the Advanced Conditioning Program is to increase proficiency in high skilled movements (e.g. muscle ups, kipping/butterfly pull ups, snatch, clean and jerk, etc.) and increase general work capacity (i.e. strength endurance).

Key Points:

  • This program generally consists of ten-week cycles (three 3-week waves, with one de-load week).
  • This program contains compound barbell movements (i.e. both Olympic and power lifts) and increasingly demanding metabolic conditioning (i.e. cardio).
  • This program consists of five days of work (Mon, Tues, Wed, Thus, & Fri) and one optional make-up day (Sat).
  • This program contains the most demanding metabolic conditioning/cardio workouts.
  • Members choosing to participate in this program should aim to complete all five workout days a week. This can be done by either completing the workouts as scheduled, or making up a workout on Saturday. However, members will be expected to miss (and not make-up) no more than four or five workouts every three-week wave.

 

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