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$30.00
1 Session
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STRONGMAN 101
Aug 22, 2020 - Aug 22, 2020
 
Learn the basics of Strongman Events with Empire's own Simon (aka Bigdog) with Lead Coach Em.
Strongman Events covered include:
- Yolk
- Atls Stones
- Viking Press
- Log Press
+ we may even throw in a wildcard for gigs!
 
 
 
In this Masterclass you will learn the foundations for:
 
 
 
- Superior Lifting Positioning
 
- Lifting Efficiencies
 
- Injury Prevention
 
- Progressive Overload Strategies to apply to your everyday Gym sessions
 
- Competition Requirements for anyone wanting to learn about how to enter Meets.
 
 
 
This is your opportunity to really understand the pieces to the puzzle that essentially make you stronger + more efficient.
 
 
 
During this Masterclass, all Attendees will have their movement patterns analysed for the purposes of implementing immediate antidotes to everyday lifting habits.
 
 
 
This Masterclass is designed to cater for Veteran lifters who still feel those aches + pains during or after lifting, or even lifters who wish to refine their technical skills. Our Masterclass will also cater to those who wish to participate in Strength Tests or even those who wish to continue on to Competition level.
 
 
 
 
 
 
 
Minimal Spots available, Bookings are essential.
 
  
Schedule
Date
Aug 22, 2020
Staff
Days
Sat
Time
12:00 - 2:00pm
$30.00
1 Session
Enroll Now
POWERLIFTING 101
Aug 29, 2020 - Aug 29, 2020
 
Learn the basics of Compound Lifts - Barbell Bench Press, Barbell Squat + Deadlifts in an open, hands-on + judgement-free environment from Empire's Lead Coach Em.
 
 
 
In this Masterclass you will learn the foundations for:
 
 
 
- Superior Lifting Positioning
 
- Lifting Efficiencies
 
- Injury Prevention
 
- Progressive Overload Strategies to apply to your everyday Gym sessions
 
- Competition Requirements for anyone wanting to learn about how to enter Meets.
 
 
 
This is your opportunity to really understand the pieces to the puzzle that essentially make you stronger + more efficient.
 
 
 
During this Masterclass, all Attendees will have their movement patterns analysed for the purposes of implementing immediate antidotes to everyday lifting habits.
 
 
 
This Masterclass is designed to cater for Veteran lifters who still feel those aches + pains during or after lifting, or even lifters who wish to refine their technical skills. Our Masterclass will also cater to those who wish to participate in Strength Tests or even those who wish to continue on to Competition level.
 
 
 
 
 
 
 
Minimal Spots available, Bookings are essential.
 
  
Schedule
Date
Aug 29, 2020
Staff
Days
Sat
Time
12:00 - 2:00pm
$30.00
1 Session
Enroll Now
EMPIRE CREW STRENGTH TEST - SPRING EDITION
Sep 19, 2020 - Sep 19, 2020
 

BOOKINGS OPENING JULY 1ST

This is Your chance to Test Your 1RMs for:

Deadlift
Barbell
Bench Press

**SUCCESSFUL LIFT REQUIREMENTS**
All lifts will follow respective power lifting technique rules where Testing Crew must perform 1 Rep at their maximum weight without spotting assistance :

- Deadlift - Full Lockout Position
- Squat - Hip line parallel or below knee line
- Bench - Barbell to Chest

You will be allocated 2 attempts at a successful lift. In the event of unsuccessful lift, Your previous successful lift weight will be recorded.

Entry will be $30 pp to cover coach costs

Ground Rules Testing;

1 - Strength Testing is about YOU and YOUR capability, this is You vs. You. It doesn't matter what everyone else is lifting, You have worked hard & deserve to be here.

2 - All Testing Crew will be required to weigh in. All bodyweights will be recorded and retained privately to assess final successful lift percentages.
Calculations will be:
Maximum Weight Lifted ÷ Your Bodyweight % = Your Test Percentage. E.G:

100kg Deadlift ÷ 50kg BW % = 200% Lift

3 - Peanut Gallery Seating will be setup for Crew support & the main studio is setup for the kiddies. If you haven't already advised of your child minding requirements please advise today as no children will be allowed to access the Vault during testing for safety reasons.

4 - Upon arrival, please start your activation exercises (glutes, lats & abs) so you are ready for your first lift (approx 70% 1RM).
Collect your wraps, straps & belts before your start time to ensure smooth transitions.

5 - Each lift may take up to an hour depending on how high you climb due to extended rest periods between lifts.
You will start your Lift to nail your technique cues as follows;

Warmup on Bar
1 - 2 Reps at 70%
1 Rep 80%
1 Rep 90%
1 Rep for every weight increase thereafter until Max is acheived meeting the Successful Lift Requirements

6 - Choose Your Lifts. Not everyone will do all 3 Lifts (Deads, Bench, Squat) due to various reasons so if you wish to test just 2, that is perfectly ok.

Advice: Start with your strongest & favorite lift, or the lift you really want to focus on.
E.G.If you're really passionate about your deadlifts, start with them first while you are fresh. All other lifts will be an added bonus. Make sense?

7 - FOOD! Eat a nice heavy carby meal 1 - 2 hours before your test time so your body isn't running on empty.

8 - Lastly, this Strength Test needn't cause any anxiety. This is your opportunity to appreciate and celebrate your progress from the last Test!

  
Schedule
Date
Sep 19, 2020
Staff
Days
Sat
Time
9:00 - 3:00pm