Kansas City Barbell in-house programs written by Sean Dunston

Strong & Fit

This is a perpetual program that is scheduled for five days per week. It is a good program for anyone from beginners to advanced athletes. Each day has a primary lift (Monday is squat, Tuesday is bench, Wednesday is deadlift, Thursday is strict press, Friday is front squat), an accessory lift, and conditioning work comprised mainly of dumbbells, kettlebells, and calisthenics; all days have dedicated ab/core work. Depending on how short you keep your rest intervals, each workout should last 50-60 minutes.

Weightlifting

This program is four days per week. On day 1, we cover Snatch Technique, and day 2 is Clean and Jerk technique. Technique days generally have you working within 60-80% of maxes, and you will be using all types of lifting variants – full lift, power, hang, blocks, etc. Day 3 is the heavy day – which sometimes is on one lift, sometimes on both. We do our maxes and mock meets on heavy days. Day 4 is pure strength work, where you will be working with barbells (but not doing any WL), dumbbells, kettlebells, and dedicated core work. This is a good program for all levels of weightlifters. Depending on how short you keep your rest intervals, each workout should last 45-60 minutes. If you are new to weightlifting and want to get started, please talk to Sean or Scott to schedule a session to go over form and be prepped for a floor coaching experience. 

Diablo School

This is a six-month program with four days per week of lifting – two upper body and two lower-body lifts. This program is for more advanced lifters who have tested their maxes several times over the past year and want to push themselves in a new direction. Athletes on this program will work on both the RPE scale and on percentages of max, and they should expect to be in the gym for 60-80 minutes per workout. In addition to DB and KB work, athletes will also be doing a considerable amount of push-ups, pull-ups, and dips.

SAD Hypertrophy

This is a 16-week program (it can be extended to 32 weeks depending on desired goals), and it has four lifting days per week. If you supply the tan, this program will get you jacked! You will not get near your 1RM on this program, but you will see a ton of volume that goes with 5-7 exercises per workout. Expect to be in the gym for 60-90 minutes per workout. This program is best for intermediate to advanced athletes.

Contact us today for more information about any of Sean’s coaching programs.

____

Pick up a copy of Behemoth Strong on Kindle. A definitive program for building strength and improving your numbers for powerlifting. .

Pick up a copy of Behemoth Strong on PDF. .

Like the Kansas City Barbell gym's Facebook Page for news on events, programs, hosted meets, and more!.

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.