Strength & Power Program

Program Overview

Engineered for Force & Speed

Our Strength & Power program bridges the gap between foundational lifting and sport-specific athleticism. Whether you're an athlete, competitor, or fitness enthusiast, this program optimizes your neuromuscular system.

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Rate of Force Development

Plyometrics, ballistic movements, and velocity-based training to make you faster and more explosive off the line.

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Maximal Strength Base

Progressive overload on compound lifts (Squat, Bench, DL, OHL) to build a resilient, powerful physique.

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Neuromuscular Efficiency

Optimized CNS recruitment patterns that improve coordination, stability, and injury resilience.

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Data-Driven Progress

Force plates, velocity trackers, and 1RM benchmarks to ensure measurable gains every cycle.

Training Structure

Periodized Progression

We follow a 12-week mesocycle designed to peak your performance safely and sustainably.

PHASE 01

Anatomical Adaptation

Tissue resilience, joint preparation, movement patterning, and foundational hypertrophy.

Weeks 1-3

PHASE 02

Strength Hypertrophy

Moderate loads, higher volume, eccentric emphasis to build muscle cross-section and work capacity.

Weeks 4-6

PHASE 03

Maximal Strength

Heavy compounds, low reps, long rest periods. CNS adaptation and force production peaks here.

Weeks 7-9

PHASE 04

Power & Conversion

Ballistic lifts, plyos, complexes. Translating strength into speed and sport-specific output.

Weeks 10-12

Facility & Gear

Professional-Grade Setup

Train with the same tools used by collegiate and professional athletes.

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Olympic Racks & Platforms

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Force Plates & VBT

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Sleds & Parachutes

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Med Balls & Slams

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Suspension & Cables

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Bands & Chains

Weekly Schedule

Class & Open Gym Times

Join guided sessions or utilize the dedicated Strength & Power zone during open hours.

Day	Time	Format	Coach
Monday	06:00 AM	Heavy Squat & Core	Marcus S.
Tuesday	05:30 PM	Power Conversion	Alex R.
Wednesday	06:00 AM	Olympic Technique	Marcus S.
Thursday	12:00 PM	Upper Body Max Effort	Alex R.
Friday	05:00 PM	Full Complex WOD	Team
Saturday	09:00 AM	Open S&P Zone Members Only	Supervised

Meet The Specialists

Strength & Power Coaches

Learn from certified performance coaches with backgrounds in collegiate athletics and sports science.

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Marcus Steel

Lead S&C Coach

NSCA-CSCS, 12+ years coaching Olympic lifting and velocity-based training for pro athletes.

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Alex Rivera

Power & Plyometrics Lead

Former collegiate track athlete specializing in RFD development and injury prevention.

Common Questions

FAQ

Do I need prior weightlifting experience?

Not at all. Phase 1 is designed to build foundational strength and movement patterns safely. Coaches scale every exercise to your current level while progressively overloading you as you adapt.

How is this different from general bodybuilding training?

While bodybuilding focuses on hypertrophy and muscle aesthetics, our Strength & Power program prioritizes neural adaptation, rate of force development, and functional performance. You will build muscle, but the primary goal is force production and athletic output.

Can I combine this with my sport?

Absolutely. The program is periodized to complement in-season and off-season training. We work with athletes from football, basketball, rugby, combat sports, and track to ensure no overtraining occurs.

What equipment do I need to bring?

Just athletic clothing, water, and a training towel. All barbells, plates, straps, belts, and VBT sensors are provided by IronForge.

Strength & Power Development