Styrka Weightlifting is a beginner's guide to the two competition lifts in Olympic Weightlifting: the snatch and the clean & jerk. This course covers the foundational drills needed to develop technical proficiency, mobility work for proper execution of the demanding positions required by the lifts, and tools for self-diagnosis and correction of deficiencies. This course is strongly recommended if you intend to participate in the complimentary Weightlifting Group Programming.
Styrka Bodyweight is a crash course in using your own body to create a demanding workout that will test your strength, stability, flexibility, and conditioning. The course covers the progressions required to perform four demanding bodyweight movements: glute-ham raises, pull-ups, pistol squats, and toes-to-bar.
Styrka Kettlebell is an introductory course in four indispensable kettlebell movements: the swing, the snatch, the press, and the Turkish getup. Distinct from the less dynamic American-style movements, we teach 'hardstyle' kettlebell movements as popularized by Pavel Tsatsouline. These are high-intensity movements that demand precision, power, strength, and endurance. Our course also introduces the Macebell, a powerful functional training tool.
Styrka Barbell is designed to provide you with mastery of basic barbell movements: the squat, the deadlift, and the press (standing and supine). You will learn the scientific rationale behind the mechanics, the dynamic cues to perform each movement with maximal power and efficiency, and an understanding of how to effectively incorporate these movements into your own programming.
This workshop will cover the fundamental movement requirements of the snatch in Olympic weightlifting: attaining the correct positions and transitioning smoothly between them. The workshop will feature a lecture on the mechanics of the movement, drills, and mobility correction.
This seminar will explore common mobility restrictions and give you the tools to stay limber through life. Whether you lift heavy weights or sit at a desk, you will leave with a toolbox of exercises and muscle release/activation techniques adding longevity to your specialization.
Join ISKA world heavyweight champion kickboxer Randy Blake for a women's self-defense defense seminar at Styrka on Tuesday, March 28th at 6:00 p.m.
This seminar is free for Styrka members, and just $10 for guests. Space is limited, so come early!
This week's Strength Training Fundamentals workshop will cover prevention of one of the most common injuries in weightlifting: the hernia. This injury can sideline your training for weeks or months, and may require surgery. With proper training, you can reduce your risk!
Everybody squats, right? It's an essential functional movement. But how low should you go? Feet straight, or turned out? Bow, or chest up? Heels flat or elevated?
At this free STF course, we'll cover squat mechanics with a deep analysis of biomechanics and different schools of thought on performance. We'll cover mobility exercises for improving technique, and training protocols to keep you progressing.
This class is free for members, and just $5 for non-members.
Shane Hamman is a two-time Olympian (2000 and 2004) who currently holds the American records for the snatch, the clean & jerk, and the total in both lifts. On Saturday, October 15th at 9:00 a.m., he will teach an interactive workshop on the two Olympic lifts. The workshop will last approximately 1½ hours, followed by Q&A.
As will all Styrka workshops, this event will be free for Styrka members. Guest fee is $20 and includes a day pass to the gym.
This week's STF is an introduction to the Macebell — a versatile tool for strength training, conditioning, and mobility.
Non-member drop-in: $10