Baseline strength 1.0
Prime lifts - squat & bench

Strength. It is the foundation, and underpins many of the training blocks we use with our in-house athletes at Iron Village SC. Our strength programs are designed to increase your lower and upper-body strength in four compound lifts: deadlift, back squat, bench-press and strict-press. As with all of our strength programs these cycles are progressive, and periodized and based on an individual’s projected or actual 1RM. 

The programs are 4 weeks in duration with 3 workouts each week, each lasting approximately 60 min or less. We program a weekly mix of bilateral and unilateral push/pull movements to offset imbalances. We suggest a one week de-load following the 4 week strength cycle and then you can repeat the cycle this time using increased loads that were developed during the prior training block. The key attributes developed during the strength programs are:

-Maximum strength in the deadlift, back squat, bench-press and strict-press

-Power

-Improved anaerobic work-capacity

-Core work