What is Strength Class and how do I join?

Strength class puts an emphasis on getting more proficient in the main barbell lifts. These main lifts are the back and front squat, dead lift, standing press and bench press, as well as the power variants of the Olympic lifts. Adding to these barbell movements, strength class incorporates dips, pull-ups, pistols, handstands, rope climbs as well as plyometric and sprint work.

How it differs from the elements classes is the set programming and the hour being taken up by strictly lifting. Every eight to twelve weeks there is a new program introduced that allows you to practice a specific set of lifts, so you can max at the end of each blocked period. So, if you’re interested and looking to join in on a strength class, only do so if you can commit to both Tuesday and Thursday. Both days compliment each other and allow you to progress correctly for max week. Also, it is important to note that there is no test to get you into strength class, but the standards for the class are being able to perform at least one dip and pull-up, as well as dead lift 95lbs. The most important thing is that you have a good lifting base before coming to class.

If you’re still interested in this class and want to see if it’s a good fit for you, then please email me at Katie@norcalsc.com. As of right now, we are in the middle of a program, so anyone interested in taking strength will have to wait until June to start fresh with new programming. I hope to see some new faces!



Written by Katie

Katie DeLuca is a native of Durham and has been involved with sports for the majority of her life. In addition to playing basketball at both the high school and junior college level, she also has experience with Cross Country, volleyball, and softball. Although her hunger to compete is still strong, Katie yearned for more than what competitive sports had to offer, and after her 8th year of playing basketball, she made the transition from competitive athlete to coach. For the last five years, she has been under the tutelage of NorCal Strength and Conditioning gym owners and head coaches Robb Wolf and Nicki Violetti, honing her coaching skills and developing an ever increasing knowledge of fitness and nutrition. To help expand her knowledge of exercise and nutrition, Katie has attended several coaching seminars and has received numerous certifications, including: Paleo Solution Nutrition Certification through Robb Wolf, CrossFit Level 1 Certification, CrossFit Kids Certification, Olympic Weightlifting Certification through Catalyst Athletics, Kettle Bell Certification, and an ASEP Certification. To improve her understanding of barbell exercises, she worked with world-renowned strength and conditioning coach Mark Rippetoe and was featured in his bestselling DVD Starting Strength. With the goal to share her unique knowledge of exercise and nutrition with kids, DeLuca coached both basketball and volleyball summer camps, as well as helped train the Durham High School football team in strength and conditioning. Through her experience as an athlete and coach, she has developed a firm understanding of the Paleo diet, as well as zone requirements as it relates to weight loss and performance. And as a frequent contributor to the NorCal SC blog, she is always cooking up new Paleo friendly recipes to share with her clients and coaching staff. As a personal trainer, Katie maintains a positive attitude and keeps her clients performing at their best by programming challenging yet enjoyable workouts. With a keen eye for movement, she spends an ample amount of time dialing in technique, giving her clients the tools they need to reach their full potential. With a rich background in both competitive sports and general fitness, Katie is equipped with the necessary tools to coach a variety of clients. Whether your goal is to lose weight and get fit, or make gains in your respected sport, she is an excellent coach to have in your corner. Although Katie is currently working for her Bachelors degree in Kinesiology at Chico State, she is available in the morning and evening for private training sessions.

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