legacy strong
Strength training
Legacy Strong is a premier weight training class at Legacy Boxing & Fitness near Columbus, Ohio, designed to build optimal strength through a blend of advanced training methods. Our program features upper and lower body splits, incorporating techniques from bodybuilding, CrossFit, powerlifting, and circuit training.
Class Highlights:
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Diverse Training Methods: Utilizes Westside Barbell conjugate method, 5/3/1, and progressive overload.
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Comprehensive Workouts: Combines compound and isolated movements for balanced strength development.
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Sport-Specific Programming: Tailored workouts for athletes aiming to enhance their performance in specific sports.
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Overall Strength Focus: Ideal for individuals looking to build general strength and power.
Join Legacy Strong to elevate your strength training, enhance your athletic performance, and achieve your fitness goals with expert guidance and a supportive community.
Methods
Conjugate Method
The Conjugate Method, popularized by Westside Barbell, involves rotating different exercises to target various muscle groups and avoid plateaus. This method focuses on improving multiple strength aspects simultaneously, including maximal strength, speed strength, and hypertrophy. By constantly varying the exercises and intensities, it prevents adaptation and promotes continuous strength gains.
5/3/1 Method
The 5/3/1 Method, developed by Jim Wendler, is a simple yet effective strength training program based on four main lifts: squat, deadlift, bench press, and overhead press. Each cycle consists of four weeks, with lifters performing sets of 5, 3, and 1 rep(s) at progressively heavier weights. This method focuses on gradual, sustainable progress and helps build raw strength and power over time.
Progressive Overload
Progressive Overload is a fundamental principle of strength training that involves gradually increasing the weight, frequency, or intensity of workouts. By consistently challenging the muscles with greater demands, it forces them to adapt and grow stronger. This approach is key to continuous improvement in strength, muscle mass, and overall fitness.