Strength & CONDITIONING Group Training
The Strength and Conditioning program is based on factual, scientific data, for both men and women. Time to eject the typical strength training image of a typical gym with weights and nothing else. Training sessions are easily modified for all fitness levels and goals - from beginners to the professional athletes.
Valley coaches use the big 3 lifts, body weight movements, kettlebells, resistance bands, dumbbells, prowlers, sleds, core training, and much more for the most progressive and results oriented strength training experience.
You don’t have to be in good shape to start the program, you just have a committed mind. In response, we offer proven programs implemented by degreed and certified strength & conditioning coaches dedicated to leading our members to higher levels of fitness in small group settings. Through our progressive, functional, and challenging workouts, clients experience training in the most unique athletic environment around.
Valley coaches use the big 3 lifts, body weight movements, kettlebells, resistance bands, dumbbells, prowlers, sleds, core training, and much more for the most progressive and results oriented strength training experience.
You don’t have to be in good shape to start the program, you just have a committed mind. In response, we offer proven programs implemented by degreed and certified strength & conditioning coaches dedicated to leading our members to higher levels of fitness in small group settings. Through our progressive, functional, and challenging workouts, clients experience training in the most unique athletic environment around.
Valley Barbell Club
Valley Barbell club is an all out strength training program designed to Jacked, Fast and Strong as hell.
Valley Barbell Club uses three proven methods for strength training: the Dynamic Method, the Maximal Effort Method, and the Repetition Method. This program is designed to get you you platform ready (even if you're not competing).
(FAST) The Dynamic Method is used to encourage a fast rate of force development and explosive strength using sub maximal weights for maximal speed. On days that we use the Dynamic Method, we focus on developing as much force as possible.
(STRONG) The Maximal Effort Method is superior for both intramuscular and intermuscular coordination. Vladimir Zatsiorsky, professor of Kinesiology at Penn State, stated that the muscles and central nervous system adapt to the load placed on them. This means that if you want to lift heavy weights, you must train with heavy weights. The Maximal Effort Method will bring about the largest strength gains.
(JACKED) The Repetition Method is used for muscle hypertrophy, adding muscle mass to lagging areas, building strength endurance, and improving muscle restoration. The Repetition Method uses lighter weights and more repetitions.
So if you are looking to get strong and powerful, and want to do it with like minded people then Valley Barbell Club is the program for you.
Valley Barbell Club uses three proven methods for strength training: the Dynamic Method, the Maximal Effort Method, and the Repetition Method. This program is designed to get you you platform ready (even if you're not competing).
(FAST) The Dynamic Method is used to encourage a fast rate of force development and explosive strength using sub maximal weights for maximal speed. On days that we use the Dynamic Method, we focus on developing as much force as possible.
(STRONG) The Maximal Effort Method is superior for both intramuscular and intermuscular coordination. Vladimir Zatsiorsky, professor of Kinesiology at Penn State, stated that the muscles and central nervous system adapt to the load placed on them. This means that if you want to lift heavy weights, you must train with heavy weights. The Maximal Effort Method will bring about the largest strength gains.
(JACKED) The Repetition Method is used for muscle hypertrophy, adding muscle mass to lagging areas, building strength endurance, and improving muscle restoration. The Repetition Method uses lighter weights and more repetitions.
So if you are looking to get strong and powerful, and want to do it with like minded people then Valley Barbell Club is the program for you.
Quick Fit
Want to get into that shape you dreamed of but can never seem to find time? We have the answer, Quick Fit is a 40min class designed to get you maximum results in minimum time.
Using specific High Intensity Interval protocols, (TABATA, EMOM, AMRAP, F.G.B, AFAP) coupled with basic functional movements and cardio machines, you have a ultimate fat burning program.
Quick Fit can be tailored to any fitness level and ability by our highly qualified instructors.
Quick Fit is a a high intensity program that will become highly addictive and will get you the highest level of results.
No more excuses, it’s time to get Quick Fit.
QUICK FIT TABATA - Quick Fit Tabata intervals are short, they’re sure as hell not sweet. “They place a strong stress on the body as you continue to perform the exercises. “Your body increases its Basal Metabolic Rate, or the rate at which the body uses energy while at rest to keep vital functions strong; and while your BMR is rising—and managing the demand being placed on your body—so will the level at which your body burns fat after your workout,Quick Fit Tabata burns more calories per minute than traditional cardio, helps improve bone mass density, ramps up post-workout calorie burn, doubling your metabolic rate for a minimum of 30 minutes post workout.
QUICK FIT EMOM - Quick Fit EMOM is a simple training structure to follow, which helps to minimise wasted time in the session. Not only that, but the rest time allows you to achieve better quality reps each time and manage your tiredness so you can make more gains or burn more calories.
The timing structure also allows you to push yourself on your own, while minimising your risk of overdoing it and creating an issue that could impact future workouts.
Like High-Intensity Interval Training, EMOM is time efficient and very effective in reaching fitness goals. Both can train your allocate and phosphagen energy systems with short bursts of an intense workout. However, EMOM is more about achieving quality reps within a set time rather than working flat out within a set time.
QUICK FIT AMRAP - Quick Fit AMRAP workouts don’t have set high- and low-intensity intervals like high-intensity interval training workouts do, but they are still considered high intensity training. If your goal is to get in more rounds or reps than last time, you’re pushing yourself pretty intensely. The biggest benefit from an intense Quick Fit AMRAP workout is that it creates metabolic overload. You will really push your body's limits in terms of how it uses available energy.
The first time, you might only be able to complete the circuit three times and you’re wiped out, but the next time maybe you can do it four times and you’re not as fatigued. That way, you can truly see your improvement as you stick with the program. When the work feels easier, it means you’re getting fitter, stronger, faster, healthier.
QUICK FIT F.G.B - The EMOMs big brother, working on a 1 min clock, except instead of a set rep scheme you are pushing for as many reps as possible on each consecutive min on each exercise. You move from each of the five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating.FGB training will have you pushing yourself to the maximum capacity and ability. This high intensity method will fighting for every rep possible and leave you with a massive sense of achievement every time you hit this workout.
QUICK FIT AFAP - Ready, Set, Go… AFAP (as fast as possible) has you working against the clock. Either a for rounds or chipper method, you have a set amount of work to do and you get after it.
Depending on how this method is programmed you can have multiple training stimulus and outcomes, you may have a longer high rep workout tapping into strength endurance and/or aerobic capacity or a series of short sprint workouts hitting a more lactic and/or anaerobic system. Either way you will leave your QuickFit AFAP session knowing you have taken another step closer to the achieving you health and fitness goals.
Using specific High Intensity Interval protocols, (TABATA, EMOM, AMRAP, F.G.B, AFAP) coupled with basic functional movements and cardio machines, you have a ultimate fat burning program.
Quick Fit can be tailored to any fitness level and ability by our highly qualified instructors.
Quick Fit is a a high intensity program that will become highly addictive and will get you the highest level of results.
No more excuses, it’s time to get Quick Fit.
QUICK FIT TABATA - Quick Fit Tabata intervals are short, they’re sure as hell not sweet. “They place a strong stress on the body as you continue to perform the exercises. “Your body increases its Basal Metabolic Rate, or the rate at which the body uses energy while at rest to keep vital functions strong; and while your BMR is rising—and managing the demand being placed on your body—so will the level at which your body burns fat after your workout,Quick Fit Tabata burns more calories per minute than traditional cardio, helps improve bone mass density, ramps up post-workout calorie burn, doubling your metabolic rate for a minimum of 30 minutes post workout.
QUICK FIT EMOM - Quick Fit EMOM is a simple training structure to follow, which helps to minimise wasted time in the session. Not only that, but the rest time allows you to achieve better quality reps each time and manage your tiredness so you can make more gains or burn more calories.
The timing structure also allows you to push yourself on your own, while minimising your risk of overdoing it and creating an issue that could impact future workouts.
Like High-Intensity Interval Training, EMOM is time efficient and very effective in reaching fitness goals. Both can train your allocate and phosphagen energy systems with short bursts of an intense workout. However, EMOM is more about achieving quality reps within a set time rather than working flat out within a set time.
QUICK FIT AMRAP - Quick Fit AMRAP workouts don’t have set high- and low-intensity intervals like high-intensity interval training workouts do, but they are still considered high intensity training. If your goal is to get in more rounds or reps than last time, you’re pushing yourself pretty intensely. The biggest benefit from an intense Quick Fit AMRAP workout is that it creates metabolic overload. You will really push your body's limits in terms of how it uses available energy.
The first time, you might only be able to complete the circuit three times and you’re wiped out, but the next time maybe you can do it four times and you’re not as fatigued. That way, you can truly see your improvement as you stick with the program. When the work feels easier, it means you’re getting fitter, stronger, faster, healthier.
QUICK FIT F.G.B - The EMOMs big brother, working on a 1 min clock, except instead of a set rep scheme you are pushing for as many reps as possible on each consecutive min on each exercise. You move from each of the five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating.FGB training will have you pushing yourself to the maximum capacity and ability. This high intensity method will fighting for every rep possible and leave you with a massive sense of achievement every time you hit this workout.
QUICK FIT AFAP - Ready, Set, Go… AFAP (as fast as possible) has you working against the clock. Either a for rounds or chipper method, you have a set amount of work to do and you get after it.
Depending on how this method is programmed you can have multiple training stimulus and outcomes, you may have a longer high rep workout tapping into strength endurance and/or aerobic capacity or a series of short sprint workouts hitting a more lactic and/or anaerobic system. Either way you will leave your QuickFit AFAP session knowing you have taken another step closer to the achieving you health and fitness goals.
STRONGMAN SATURDAY
Strongman training is about true functional strength. It is about lifting heavy, awkward objects (like those you encounter in life) and getting them from A to B - whether that is from the ground to overhead, or from one end of the room to the other. Strongman is about getting you strong to a degree that you never thought possible.
For those who have little time to train, strongman provides a huge amount of “bang for your buck” in a very short time frame. Rarely you will work for longer than 75 seconds, yet these events pack a hefty cardiovascular kick and metabolic punch. Strongman is a beautiful mix of different strength aspects: static strength through isometric events such as the deadlift hold, strength endurance through events lifting for reps such the log clean and press, and maximal strength through events for load such as a max zercher squats to name just a few.
For those who have little time to train, strongman provides a huge amount of “bang for your buck” in a very short time frame. Rarely you will work for longer than 75 seconds, yet these events pack a hefty cardiovascular kick and metabolic punch. Strongman is a beautiful mix of different strength aspects: static strength through isometric events such as the deadlift hold, strength endurance through events lifting for reps such the log clean and press, and maximal strength through events for load such as a max zercher squats to name just a few.
Core, Mobility & Recovery
There is much to understand about how mobility, movement and recovery is far more than you 30sec static stretch at the end of the session. This sessions will take you through a range of mobility movements that will specifically help your movements on the gym floor and out in your playing arena. Utilising myofascial therapy. band distraction techniques, you will be armed with the tools to help make you move freely and feeling ready to attack your next training session.
Core conditioning is far more than getting your daily sit up done. Understanding the process of breathing and bracing, rotation and anti rotation, iso metric and dynamics, the core component in this session will not only give you smart a well rounded core session, it will give you the armour to take your training to the next level.
Core conditioning is far more than getting your daily sit up done. Understanding the process of breathing and bracing, rotation and anti rotation, iso metric and dynamics, the core component in this session will not only give you smart a well rounded core session, it will give you the armour to take your training to the next level.
GROUP TRAINING TIMETABLE
