6 week powerlifting specialty program

160815
August 14, 2016
160816
August 15, 2016

6 week powerlifting specialty program

Our upcoming 6 week powerlifting specialty program will start on Tuesday August 29th.
Classes meet on Tuesdays at 10 am or 8:30 pm focusing on squat and strict press, Thursdays at 10 am or 6:30 pm focusing on deadlift and Saturdays at 8:30 am focusing on squat and bench press.

The goal is to get stronger! As we progress through the program (perhaps from the beginning for some) our Tuesday and Saturday classes may take more than an hour. We will be adding weight to each lift every class. This is good old fashioned hard work! As you are attempting a new max every class the rest in between sets may be longer than what you are used to in a typical CrossFit class. In order to add weight to each lift every week you will need to focus on rest and recovery in between classes. Allowing your body to recover is crucial to achieving our goal of getting stronger so that you can come to class ready to give it your all. Depending on where you are in your training this program alone may be enough for you. If you come to CrossFit in between powerlifting classes keep the weight light focusing on technique and aerobic conditioning.
There are many benefits to increasing muscle size and strength. If you increase the amount of weight you can squat, press and deadlift then your ability to move lighter weights for multiple repetitions in a workout will take less energy and be much easier.
Don’t worry you will still be getting quite a bit of intensity in your lifting sessions as we will be attempting a new PR for each lift every class. You will be burning lots of calories and fat. The metabolic boost lasts for 24 hours, much longer than post aerobic exercise. Also the more muscle you build the more calories your body will burn at rest. In addition lifting heavy builds strong bones and can help combat the signs of osteoporosis!
Not to mention the boost in confidence that comes from getting stronger and more efficient with your lifts.
Powerlifting also increase sports performance. Research has shown that athletes with higher 1 rep max squats tested higher on vertical jump tests. It has also been shown that as the squat weight goes up so does the vertical jump. Research has also shown that athletes with the highest squat strength to body weight ratio had the fastest sprinting times.
Finally, with bigger and stronger tissues (tendons, ligaments, muscles) our body will be more resistant to all external forces and we will be less likely to get injured.
For non-members or those who choose to put their membership on hold, the 6 week program is $320. For those adding on to their current membership its $125 for the program.