We help busy professionals in the Johns Creek area get stronger! Strength can help you in so many ways:- Build mental toughness
- Decrease pain by getting stronger muscles and solving imbalances
- Get faster – having stronger limbs can add power to your stride
- Increase your work capacity in functional fitness workouts – by moving your 1-rep max higher you can move submaximal weights easier too!
- Build muscle mass to help change your physique. Muscle mass consumes calories just to survive. Adding muscle to your frame looks good and it can change your metabolism!
- Build bone density to safeguard your joints later in life
Our Powerlifting Program at Southern Strength and Conditioning helps you get stronger by focusing on the power lifts: the squat, bench and deadlift.
Our Powerlifting program is led by four-time Masters World Champion and Team Rohr Powerlifting Coach, Lara Sturm. Lara is experienced in coaching all levels of athletes and can help you improve your squat, bench, and deadlift and help you compete in a powerlifting meet or just for your own satisfaction.
Our program consists of ala carte services so that you can choose only one service or all three! Lara can help you decide what is right for you based on your goals.
Classes – Our powerlifting class meets each Thursday from 6:30 to 8:00 pm to work on the Squat, Bench, and Deadlift and accessory movements to improve these lifts. You do not need to be following a powerlifting program to attend this class.
Each class attendance is treated as an ala carte cost at $20 each for SSC members ($15 for members in a metallic membership). Class size is limited to six athletes, 24-hour pre-registration is required. (If no athletes are signed up, class may be canceled.) Individual sessions are also available at $65 per session.
For those that are new to Southern Strength and Conditioning who want to solely focus on powerlifting, athletes are required to attend at least one individual session. Entry into group classes is at the discretion of Coach Lara Sturm.
Programming – A powerlifting-specific program focuses on increasing the weight the athlete is able to lift over a 12-to-16-week cycle. The cycle will end in a test of maxes either at a meet or in the gym. The work required while following a program consists of 3 to 4 training sessions per week, each requiring about 60-90 minutes to complete.
Programming can be used in addition to CrossFit classes or by itself. Individual programs are constructed to target the weak areas of a specific individual ($150 per month), or for cost-effectiveness, target general weaknesses of several athletes through a group program ($40 – with at least three athletes required).
If you are completing your programming during classes at CFJC, due to limited space, please accommodate the class. Thursday’s Powerlifting Class and Sunday Open Gym (1-3 pm) are among the preferred times to train.
If you are not enrolled in CrossFit classes, there is a $50 monthly fee to use the facility and equipment.
For those who want to compete in a powerlifting meet, powerlifting programming is designed to get you there! We can also help you understand the rules, commands, required (and optional) equipment to wear on the platform, and work your numbers to select the best attempts at the meet.
Due to Lara’s affiliation with Team Rohr Powerlifting, all lifters completing programming are considered part of Team Rohr and are eligible to attend Team Rohr groups at CrossFit Chattahoochee and Quest Nutrition at the current drop in price for a Team Rohr member ($45).
Meet Handling – At a selected meet, a Team Rohr coach can assist with the timing of the warm-ups and being prepared for the platform. We watch your attempts and select your next attempt to get you the best placing and performance possible. Meet handling fees vary. Fees are based on the location of the meet, if travel is required, and how many Team Rohr athletes are at the meet.
Interested in our Powerlifting Program? Get Started Now!
