What is Strong and Fit at Kansas City Barbell?

Strong and Fit at Kansas City Barbell is our team training program for those who like being stronger but still want to maintain a base level of fitness.

How the training is laid out:

• Monday is squat
• Tuesday is bench press
• Wednesday is deadlift 
• Thursday is overhead press
• Friday is lower body dominant

We start with a comprehensive warmup to prime your body for the movements and work ahead.

The “main lift” is one of the above mentioned which is designed to build strength in a progressive, trackable manner. Our programs aren’t random, they have a purpose and you will be able to progress your strength training with this focused purpose.

After each main lift we have the first assistance lift of the day. This specific exercise directly corresponds with the main lift. For example on a bench day we will have a rowing exercise meant to build a stronger back, and on squat day we would have a hinge pattern to build up the posterior chain (glutes and hamstrings).

This provides balance.

Numerous injuries from training happen because of imbalance in training protocols. Too much emphasis on one particular area without working antagonist muscle groups are a major culprit for imbalanced training. We ensure our programs have the balance a human body needs in order to safely and effectively improve your strength.

When we move on from the first two strength building lifts of the day we have a wide variety of tools to choose from to finish the workout off.

• Circuits
• Supersets
• Giant sets
• Kettlebells
• Chin-ups
• And more…

The “finishers” will be challenging, involve easy to learn exercises, and have progressions to them. Our workouts aren’t random from week to week, we design them – for ALL our coaching programs – to be repeatable and trackable. This ensures you can increase intensity as you improve and see the progress happen via your log book.

Kansas City Barbell’s Strong and Fit is our team training for everyone. It isn’t powerlifting, it isn’t weightlifting, it is getting stronger, getting in shape, having a fun and challenging workout, and being in a gym that places an emphasis on proper form and coaching above “beating a clock”.

Contact us today to learn more about how we can help you achieve your goals.

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Pick up a copy of the Ashman Strength System Version 2.0 .

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To inquire about training, contact us for more information about gym membership or to set up a call about remote coaching if you are not located in KC or unable to attend our gym.