Programs

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Capitol City Strength and Conditioning runs three primary programs: a Strength and Conditioning Program, an Olympic Weightlifting Program, and a Powerlifting 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.

To give our members as much flexibility as possible we design our programs to be combinable. Every night our members receive an email with all three programs for the following day. Each program is broken into an A and B section.  This is intended to simplify mixing one program with another.

For example, a member could do the primary lifts in the powerlifting or olympic weightlifting program (the A section) AND do the conditioning workout from the strength and conditioning program (the B section).  If your only goal is powerlifting or weightlifting, then you can just run that program in its entirety, both the main lifts (the A section) and the accessory work (the B section).

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


kathleen

 

Strength and Conditioning Program

The primary focus of the 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.

Key Points:

  • The A portion of this program will focus on a particular skill development (i.e. increasing your 2000 meter row time, mile run time, 3 mile air dyne time, double under proficiency, handstand push ups, etc.)
  • The B portion of this program will consist of a 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 can be modified so as to allow athletes of all skill level, age, and physical ability to participate.
  • Like all of our programs, the strength and conditioning program runs 5 days a week for a 6 week cycle.

 

 

 

 


andreas

Powerlifting Program

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

Key Points:

  • Like all of our programs, the powerlifting program runs 5 days a week for a 6 week cycle.
  • Each 6 week cycle will have a specific focus (i.e. squat intensive, heavy pulls, overall muscle hypertrophy, etc.).
  • The A portion of the powerlifting program will consist of the primary lifts of each day.
  • The B portion of the powerlifting program will consist of the accessory work for each day.
  • Athletes wanting to focus on both powerlifting strength and metabolic conditioning can substitute the accessory work in the B portion of this program with the conditioning work in the B portion of the strength and conditioning program.

 


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:

  • Like all of our programs, the Olympic Weightlifting program runs 5 days a week for a 6 week cycle.
  • Each 6 week cycle will have a specific focus (i.e. technique intensive, heavy squats and pulls, overhead stability, etc.).
  • The A portion of the Olympic weightlifting program will consist of the primary lifts of each day.
  • The B portion of the Olympic Weightlifting program will consist of the accessory work for each day.
  • Athletes wanting to focus on both Olympic Weightlifting strength and metabolic conditioning can substitute the accessory work in the B portion of this program with the conditioning work in the B portion of the strength and conditioning program.

 

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