Strength Training Program

The NSSA Strength program uses the Conjugate Training Method. This system is based on increasing muscle tension by using three methods:

  • Maximal Effort method - Training at or above your 1 rep max. Builds Strength
  • Dynamic Efford method - Lifting sub maximal weight at maximal speed. Builds Speed and Power
  • Repetition Effort method - Lifting sub maximal weight to failure. Builds Muscle and Muscle Endurance

A small sample of some of the lifts and modalities incorporated in the NSSA strength program include Box Squat, Regular Squat, Front Squat Bulgarian Squat, Glute-Ham Machine, Power Cleans, Deadlift, Hammer Press, Flat Bench, Incline Bench, Towell Bench, Floor Press, Massive Variety of Dumbell Strength, Stability and Balance exercises, and Heavy Core Concentration, etc. Programs are tailored and adjusted to meet the specific needs of our wide variety of athletes.

The Conjugate system is used throughout the year since there is an unlimited amount of exercises you can use with it. When you constantly change the exercises you are doing, you will not over train your Central Nervous Systems “CNS”.  Simply put, you can train all aspects of fitness at the same time and continue to see results.