Mobility

CARS (controlled articular rotations) prep your mind and body for the session by moving your joints through their full range of motion.

Coach Explains the Workout

Coach explains the board and demonstrates the movements in each series so you know what to do. You’ll learn the tempo and set/rep scheme for the day’s practice.

Rack Assignments

Coach assigns you a rack. This is where you’ll work for the entire session. Regardless of class size, you’ll be paired with a partner so you can work with a teammate and have a spotter. Allegiate is a community! You’ll still get plenty of attention from Coach. Priority one is to keep you safe and get you a good workout.

ForceDeck

We’ll have you jump on the ForceDeck to measure your lower body asymmetries and reactive strength index (agility, resilience, speed). This is a powerful tool for evaluating and minimizing injury risk in the weight room.

The Practice
(Your session) 

We call our workouts “practices” and each practice is 60 minutes. Our main programs “strength” and team” are 4 week training blocks made up of the 3 practices: P1, P2, and P3. Depending on the day, you’ll do one of the following practices:

• Practice 1
  Main Lift: Squat

• Practice 2
  Main Lift: Upper Body Pull

• Practice 3
  Main Lift: Hinge

Cleared for Team or Strength

Based on the screen we do in your first visit, our Coach will determine whether Allegiate Strength or Allegiate Team would be the best program for getting you results and preventing injury.