Example of our strength training routine

Our philosophy is to lift heavy for optimal sports performance and to be better than yesterday. We use the upper-lower split over 4 days and I'm inspired by the Westside Barbell methods. I recommended for beginners stick with linear progression and focus on adding weight to the bar every week using a 5 x 5 for lifts such as the squat, bench, and overhead press and 3 x2 or 3 x 3 reps for the deadlifts. For intermediate and advanced trainers I recommend doing max effort deadlifts every 2 weeks and submaximal and repetition methods every 2 weeks.

Our online coaching is perfect for beginners and even advanced-level trainers. Contact us today to be the strongest version you can be.

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