What’s it all about?
CrossFit Wollongong’s 8 Week Strength Training Package is a program designed to target maximal increase in strength of the 3 core lifts that underpin all weight training lifts and strength components of all sports. Based on programming designed and implemented by the top non-equipped power lifters and from head strength coach Paul’s 23 years of experience.
Our main training focus will be on the Squat, Bench and Deadlifts:
- 1RM testing is available on all 3 lifts prior to the program;
- 8 week program, of 3 face to face supervised sessions per week, followed by;
- 1RM testing day at the end of the Cycle (powerlifting comp)
- Starts Monday 5 June, 2017
- Runs for 8 weeks, 3 times a week
- Monday 7pm – 8pm, Wednesday 7pm – 8pm & Saturday 8:30am – 9:30am
- Cost: $250 per person
- Only 20 spots available
Why Get Involved?
- Increase 1RM strength
- Improve the basis behind all strength components of all sports (not just weight lifting)
- Improve core stability and general stability when under load
- Improve explosive power and muscles for speed development
Paul Molinia – Head Strength Coach
- Masters Degree in Exercise Science – Strength and Conditioning
- Accredited Exercise Scientist, Sports Scientist and Exercise Physiologist
- Over 23 years as a high performance strength and conditioning coach and consultant with various international level athletes including: National and world title powerlifters, National level weight lifters, World class and national title strongmen and women and Regional games level Crossfit Athletes to name a few.
- International lecturer and consultant in the fields of maximising athlete performance and corrective exercise strategies to prevent injuries, along with injury rehabilitation to maximum performance potential.
“What a great course, thoroughly enjoyed the 8 weeks. I scored the heaviest lift in the squat in my class, cracking of 202.5kg. I wanted to reach a total of 500kg in total and managed 538kg. A 98kg increase on the pre-course total. I’m looking forward to the next 8 week strength program.” – Andrew Webb
“I cracked the 500kg club. My final deadlift was 202.5kg and increased all of my lifts from my last course by 17.5kg. Thanks Paul for a great strength course.” – Mick Lavery
“I improved my overall squat, bench and deadlift by 15kg. I was able to take what I learnt the first course and fine tune my second course.” – Brett White
“I achieved the bronze medal position for improvement. I increased my total by 76.5kg exceeding the 100kg in both the squat and deadlift movements. The 8 week strength program went by like it was only 2 weeks. So happy with the results especially with the back squat PB of my dreams. Love your work.” – Kisane De Jonge.
For more info or to sign up now call CrossFit Wollongong owner Justin on 0409 975 039.