Class 4 of 5
A plan, not a workout of the day
Strength & Conditioning is a real training plan, not a random workout. Dre programs 6-week blocks with one main lift per session, so you can watch your numbers go up. Everything is scaled: you start with technique and the empty bar, and nobody adds weight until the movement is clean.
Every block ends with a test week. Write your numbers in the logbook by the rack and plan the next block with Dre. Everything is in kg; there is a lb conversion chart on the whiteboard.
Good for you if…
- You want to get stronger, not just tired
- You have never touched a barbell and want to learn safely
- Boxers who want more power and fewer injuries
- Anyone preparing for a fitness test
One session, 60 minutes
Minute by minute
- 0–10′Mobility and warm-up sets
- 10–30′Main lift: squat, deadlift, press or pull
- 30–45′Accessory exercises in pairs
- 45–55′Conditioning: rower, bike or sled
- 55–60′Cool-down and logbook
Bring this
What to bring
- Flat trainers or lifting shoesSoft running shoes are not ideal for squats.
- Water & towelTowels on the benches, please.
- Optional: belt and chalkChalk is free at the platforms.
- Your logbookYou get one from us in your first class.
Schedule
When & with whom
- Monday12:00 pm – 1:00 pmDre
- Monday7:00 pm – 8:00 pmDre
- Tuesday6:00 am – 7:00 amDre
- Wednesday7:00 pm – 8:00 pmDre
- Thursday6:00 am – 7:00 amDre
- Friday12:00 pm – 1:00 pmDre
12 years US Army, stayed in Baumholder after his ETS. Fitness test expert.
Meet the coachesFAQ
Questions
I’ve never lifted a barbell. Is this for me?
Yes. Your first weeks are about learning the lifts. Dre gives you a starting weight, and you only go up when the movement looks good.
Kilos? I only know pounds.
Everything here is in kg. Rule of thumb: 20 kg is about 44 lb. There is a conversion chart on the whiteboard, and Dre will happily do the maths for you.
Can S&C help with my fitness test?
Yes. Tell Dre your test date and he will point your 6-week block towards it, including test-specific events like sled drags and carries.