At 905 Athletics, we create an empowering environment for individuals of all fitness levels to become stronger while learning proper techniques and receiving premium coaching in small group classes.
Our focus includes increasing lean muscle mass, reducing body fat, improving range of motion, preventing injuries, and boosting energy to enhance your confidence both in and out of the gym.
Choose us as your alternative to personal training and maximize your time in the gym with our dedicated and knowledgeable coaches in a friendly atmosphere.
Our Strength Training class sessions are not bootcamp cardio-type sweat sessions. We consider them semi-private personal training due to the fact that the monthly programming gets individualized to suit each person and their current physical capabilities.
Individuals come to 905 Athletics because they want to strength train and are serious about their health and long-term results. We personalize the sessions for every client using different training modalities based on their current levels and goals.
Our focus and intention during these sessions is to build strength. Upon attendance, you'll see a four-day strength training rotation written up on our white board. Participants follow along this four-day rotation over the course of a month long cycle. Every time they come in to train they move on to the next day on the board. Ideally, one would cycle through the program 2-4 times over the course of 4 weeks. After four weeks a new rotation will be featured on the board. This process continues over time.
As phases come and go, one will learn a broad amount of skills and be sure to build a strong and aesthetically balanced build
We will teach each member proper training techniques to ensure optimal results and educate every client on our philosophies.
Every program has sets, reps, tempo and rest.
Progress is what our training is all about and 905 Athletics is where you can train in a safe and empowering environment.
An energetic and dynamic 45-60minute energy system workout which incorporates barbells, kettlebells, calisthenics and cardiovascular movements. We will focus on improved coordination, metabolism, core strength and bracing ability.
Our condition sessions will enhance the results of your strength training and the opposite also rings true. Our strength training will work to improve our conditioning as well.
There are typically 3 parts to any of our Strength Training sessions
1. Warm-up – We spend about 10 minutes at the start of classes going through a short circuit. This will get your body warmed up and ready for what lies ahead. This time should also be used as an opportunity to practice proper movement patterns and get in some extra skill work.
2. Strength / Skill Training – We spend about 35-45 minutes working on the strength or skill movements. This is done through different training exercises and methods over time. Calisthenics and body weight training is heavily utilized for upper body strength. Barbells are featured regularly for lower body work. Dumbbells, KB's, and cables/bands are also thrown in there for accessory lifts to aid our overall strength potential.
3. Mobility – We’ll spend about 6-10 minutes mobilizing specific joints in relation to the task at hand for the day. Our mobility work goes far beyond foam rolling and lacrosse work. The focus is controlling and strengthening joint articulation. This is often thrown in as part of the strength training without one even realizing they're working their mobility in the process of strengthening their body.
We recommend spending some time after class foam rolling, mobilizing any fatigued areas, or running through a basic cool down for recovery. .
Class run time is approximately 1 hour.
Our conditioning classes run slightly different.
1. Warm-up – We spend about 6-8 minutes at the start of classes going through a short circuit. This will get your body warmed up and ready for what lies ahead. This time should also be used as an opportunity to practice proper movement patterns and get in some extra skill work.
2. Workout Preparation - We'll spend about 3-5 minutes preparing our workout area. Setting up any barbells, KB's, or equipment necessary.
3. WOD- aka the Workout of the Day. Conditioning workouts will vary in intensity. Some will reflect more HIIT style (anaerobic) training while others may elicit a more cardiovascular (aerobic) response.
4. Cooldown - 3-5 mins of active recovery to slow the heart rate back down and get some downtime before leaving the gym.
Conditioning class run time is approximately 45-60 minutes.
It depends on the physical maturity of the child at hand. However, generally speaking, anybody over 14 can participate in our regular scheduled classes. Anyone under 18 MUST have their waiver form signed by a parent/guardian.
We sometimes sprinkle in kids/youth programming as well. To learn more about any upcoming kids programming, send us an email through the contact page.
Come ready to train! A comfortable t-shirt/tank top, workout pants/shorts, and appropriate footwear are all mandatory. Your own water bottle and towel are highly recommended as well. In no way do we condone or allow athletes to go shirtless while training. While it is a part of some fitness cultures, we specifically at 905 Athletics do not allow for it.
If you’re new to a strength training environment, it may take up to a few weeks to learn basic movements. It may take months to learn the more skilled movements.
By coming to class you will start to learn the movements and continue to develop your skills. Every movement can be simplified and scaled for members who have not learned them yet. Our coaches will also take the time to teach the movements and make sure you are comfortable with them before starting any workout.
This depends on your goals. If you’re just looking to stay in shape, 3-4 times per week is plenty. If you want to reach competitive levels and pursue fitness as a sport or are the type of person who just likes to train a lot to expect to come to class 5-6 days per week. Always be sure to allow yourself rest days and listen to your body.