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Creating Stronger Healthier Athletes through Functional Fitness Training
Take advantage of our qualified Strength and Conditioning Coaching. Let's Get Stronger!

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Clark Strength Systems

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Do you prefer to train in the safe and familiar confines of your home gym? Does your schedule limit your ability to get in a training session at your usual training facility? Are you hesitant or reluctant to return to a gym environment after some time away from training? If the answer is yes to any of these questions, and you have a home gym space, you'll surely benefit from this program. This is a beginner-focused, at-home training program designed to re-integrate the lifter into fitness or build a solid foundation for those new to strength training . You will perform some basic strength training movements with the aid of dumbbells. While other movements will utilize your bodyweight as the resistance. 

Home gym

Bodyweight exercises

dumbbells

weight loss

lean muscle gain

Home Gym Training Program (Bodyweight and Dumbbells)

Foundational strength training movements utilizing minimal gym equipment. 

Home Gym Training 

Intense intermediate-level bench program designed to add significant weight to an athlete's bench press. It is suggested that this program NOT be run for meet preparation, as the volume and intensity is too high to allow for a proper recovery and taper ahead of a meet. Upper body accessory movements should also be avoided, as doing so could impact your ability to recover properly between sessions.  This program is most beneficial when run as a post-meet cycle or as part of an off-season series. Some athletes running this 3-week cycle have seen bench press increases of 30 pounds or more, with most adding 10-15 pounds on average.  

Bench

Bench increase

Bench Press

Big Chest

Pecs

Big Bench Program

Big Bench Cycle

This beginner program serves as an introduction to strength training. It familiarizes lifters to basic strength movements and establishes a foundation to progress to more advanced workouts. Good for lifters with minimal exposure to strength training. 

Strength Training

Big 3

Beginner Program

Strength Starter Program: Intro to The Big 3

Strength Starter: Big 3

8-week meet prep program designed to maximize strength acquisition and familiarize the novice lifter to powerlifting competition. Choose this program if you are a novice lifter with less than 3 meets. 

8- Week Meet Prep (Novice- Intermediate Lifter) 

Hypertrophy- Focus along with acclimation to main lifts and lift variations.

Hypertrophy Phase

Improve muscle weakness and imbalances through variations.

Variation and Volume Phase

Peaking Phase

Beginner powerlifter program for the novice lifter and lifters new to the sport of powerlifting. 

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Beginner Powerlifter Program

Intro to powerlifting principles and movements. 

Acclimation Phase (2 weeks)

Max Intensity Phase (4 weeks)

Peak training leading to meet or testing day.

Peaking Phase (3 weeks)

This beginner program serves as part 2 of the original introduction to strength training template. Users will find that Strength Starter 2.0 increases work capacity and allows for more sustained effort over the course of the lift and training session. This program is perfect for athletes of any sport who are in-season since the loads are kept relatively low. 