Available to All Access members and Barbell Club specific members. Barbell Club is available by booking into the scheduled sessions through our web scheduler or app; get it now from the iTunes App Store and Google Play. Please check the schedule as these training blocks may change from time to time.
- 10am to 1pm Monday to Friday
- 5pm to 8pm Monday to Friday
- 11am to 4pm Saturday
Inside of these sessions there are two divergent streams. If you are a CrossFitter, both will compliment your regular training regimen.
- Olympic Weightlifting – fast lifts (downstairs)
- Powerlifting – slow lifts (upstairs)
If you want to train specifically for Powerlifting, we are the home of North Shore Barbell.
The focus is primarily on improving the technical execution of the Snatch, Clean and Jerk. You can expect to Snatch, Clean and Jerk, perform dynamic pulling drills as well as skill transfer drills and other supplemental exercises for the Olympic lifts. This program will supplement your regular CrossFit training regimen or can be a stand-alone program to improve explosiveness, strength, and coordination, in addition to improving confidence with the fast lifts.
Programming is designed to suit the needs of athletes of varying levels of development and experience. A programming cycle lasts from 4-12 weeks.
A programming cycle typically lasts 4-6 weeks.
For those interested in developing strength at a less technical skill level, we can provide a Raw Strength program primarily focused on the slow-lifts: Squats, Deadlifts and Presses. However our best recommendation is training with our Powerlifting Club ~ North Shore Barbell.
It’s appropriate to attend Barbell Club when you have adequately developed foundational abilities in terms of strength, flexibility and basic athletic movement patterns. In Barbell Club the exercises are expressed in their full capacity under load, making it important that some minimum criteria be met before entering this training group.
If you’re beginning strength training in these movements for the first time, we recommend a minimum three month period of consistent training to allow adequate strength development and progressive skeletal loading.
Flexibility can be measured by testing proficiency in movements without losing form:
- Back Squat below parallel
- Front Squat below parallel
- Overhead Squat in a Snatch width grip
- Rack position
- Jerk Overhead position
- Snatch and Clean start position from the floor.
Your ability or inability to achieve the necessary positions to perform these exercises will identify adequate flexibility, or give you an indication of where you require improvements.
Inflexibility in the ankles, hips, thoracic spine, shoulders and wrists will definitely limit your ability to perform the Olympic and power lifts, and left un-addressed could create unnecessary opportunity for injury.
Flexibility or range of movement is improved over time as a result of a balanced training regime focussing on proper movement techniques and expression of full range of movement through good positions. You can do allot to speed up this process by addressing your specific areas of limitation:
- Perform warm up and mobilisations prior to training.
- Stretch and mobilise directly post workout before leaving the gym.
- Hang out in mobilisation positions in the evening while catching up on your favourite show.
- Book private coaching with a coach and have them assess and prescribe a mobility and remedial program specific to your needs.
The key is to do a little every day, and remember if it’s not creating some immediate change, try something else.
It’s important that foundational movements are established as well as a grasp of the associated technical language; exercise names and position variations.
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