Phase 1
Off-Season
Volume, general strength, unglamorous work. This is where most of the change quietly happens.
Strength & Boxing Conditioning — Des Moines, Iowa
Your training camp starts now. Game day is coming either way.
I got trained at the gym I've worked at for three years, and it helped me out tremendously. Now I coach strength — and hold pads — for people in their thirties and forties who want a routine that actually survives a bad week.
The Method
Programming logic, not a workout of the day.
Four decisions get made before you ever touch a barbell. They're the same four every time, and they're why the numbers move.
- I
Numbers on the bar
Squat, bench, deadlift. Written progression, logged every session, so improvement is a fact instead of a feeling.
- II
Pads instead of miles
I know not everyone loves the treadmill. Boxing rounds give you the same heart rate and teach you something you can actually use.
- III
Technique before load
Position first, weight second. The fastest way to a bigger number is a lift that looks identical at rep one and rep eight.
- IV
Built around your week
Night shifts, school runs, doubles. Three sessions you'll actually attend beat five you'll resent.
The Scoreboard
To better themselves physically and mentally and get a good routine going.
That's the goal in the words people actually use when you ask them. Everything below is just how we measure it.
- Lifts that tell the truth
- 3
Lifts that tell the truth
Squat · Bench · Deadlift
- Weeks per training camp
- 12
Weeks per training camp
Off, pre, in-season
- Treadmill miles required
- 0
Treadmill miles required
Pads instead, if you want
In Their Words
"I don't have two hours. I have forty minutes."
"I start in January and I'm gone by March. Every year."
"I work nights. Nothing is built for people who work nights."
"I don't know if I'm doing it right, so I keep doing the easy stuff."
None of that is a discipline problem. It's a programming problem, a scheduling problem, and a nobody-showed-me problem — and those are the three things a coach is for.
The Coach
Three years at the front desk. Best seat in the building.
You learn who lasts and who disappears, and it's almost never about motivation. Billy trained kickboxing for a long time, got coached himself at the same gym, and now coaches strength in Des Moines.
"I used to get trained at the same gym. It helped me out tremendously and I wanna be able to do that for others to help them better themselves."
Founding Clients
Be my next success story.
I'm early in this, and I'd rather say that plainly than dress it up. Being early is the offer: a coach with room in his calendar, thought put into every session, follow-up between them, and someone personally invested in proving this works — because your results are the ones I'll be pointing at.
Client results are coming soon — I'd rather show you real ones than made-up ones.
Founding Roster
- IOpen
- IIOpen
- IIIOpen
- IVOpen
- VOpen
Roster spots for the first training camp.
Training Camp
How it works, in three phases.
Program phases named the way a season actually runs, because that's the clearest way to explain periodization to someone who's never heard the word.
Phase 2
Pre-Season
Heavier, sharper, shorter. Conditioning tightens up and recovery gets protected.
Phase 3
In-Season
Life gets loud. We maintain without apologizing for it, and we don't lose the ground you bought.
Straight Answers
The questions everybody asks first.
Am I strong enough to start?
You don't need to be strong to train for strength — that's backwards. We start at a weight you can own with clean technique, even if that's an empty bar or a raised bar height, and we add to it every week you earn it.
Will I get hurt?
Most gym injuries come from a weight nobody coached you to, a movement you've never practiced, or training through a signal you'd been ignoring for two weeks. All three are coaching problems. That's the job.
Do I need to compete?
No. Powerlifting structure is just the most tested way to get someone stronger without wasting effort. If you never step on a platform, nothing about your program changes.
I've got about forty minutes. Is that enough?
Yes, if it's the right forty minutes. Three focused sessions a week move numbers. Long sessions you skip do not.
What if I've never thrown a punch?
Then we start with a stance and two punches. Holding pads is my job — making the round fit you is part of it. Nobody is watching you.
Off-season work is the part you control.
One conversation, no pressure, no pitch. We talk about your week, your history, and what you actually want out of the next twelve.
(515) 868-2887 · lbburr80@gmail.com