This October, Urban Athletic Club’s strength and conditioning training program brings together the best of functional fitness with a dynamic twist. We’re diving deep into foundational movements: powerlifting. These are the strength-building lifts that build strong muscles, ligaments, and tendons for life-long health.
Strength and Conditioning Training Program Overview
Electricity Discipline – Powerlifting
October highlights powerlifting as part of the Electricity Discipline, emphasizing raw strength and muscular control. Expect grindy, low-rep sessions that will push your limits and help you tap into high muscular tension. We’ll focus on core lifts and strength-building exercises, including Cleans, Pull-Ups, Floor Press, Snatch, Deadlift, Strict Press, Bench Press, and Bulgarian Split Squats. These movements will be complemented with targeted accessory work to ensure you’re improving across the board.
System – Ventilation
This month’s system emphasis is Ventilation—geared towards improving aerobic capacity. Think lighter weights but longer, breath-heavy workouts. These sessions will test your endurance, teaching your body to stay efficient even when your heart rate climbs. It’s all about mastering the art of breathing through effort.
Progression – Front Squat
Our featured strength progression for the month is the Front Squat, which will be integrated across several weeks. You’ll work through varying rep schemes to master form, improve mobility, and ultimately add some serious weight to your squat by month’s end. This progression will culminate in an assessment to track how much you’ve improved.
Virtuosity – Kettlebells and Unilateral Movements
This October, we’re also honing in on Virtuosity—the practice of performing basic movements with impeccable form. Expect a focus on kettlebell work and unilateral (single-sided) exercises. These movements are designed to uncover any imbalances and refine your technique, making you a more well-rounded athlete.
Fun – Games
What’s fitness without a little fun? To keep things light, we’ll sprinkle in some game-based workouts throughout the month. Expect partner challenges, mini-competitions, and opportunities to test your skills in a fun, supportive environment.
Assessments
This month’s assessments include the Front Squat, Flexibility, and Kettlebell techniques. These will give you measurable benchmarks to track your progress and highlight areas to focus on for future improvements.
Wrap-Up
Whether you’re a powerlifter, a kettlebell enthusiast, or just looking to improve your overall fitness, October’s programming is designed to meet you where you are and take you to the next level. Don’t miss out on the chance to challenge yourself, track your progress, and have some fun along the way.
Not a member yet?
Join us at Urban Athletic Club and experience a month of transformative workouts. With top-tier coaching, a community of driven athletes, and a system designed for progress, there’s no better time to get started. Book a Discovery Call to learn more.