Program Overview

Ready to take your squat, bench, and deadlift to the next level? The SBD Intensive is a hands-on strength program designed for lifters who want better technique, more confidence under the bar, and numbers that actually move.

This program includes three two-hour lift-specific sessions—one each for squat, bench press, and deadlift—followed by a two-hour one-rep max testing day. Each session combines detailed movement breakdowns, targeted drills, and individualized coaching in a small group setting so you get the benefits of personal training without the 1:1 price tag.

Whether you’re chasing a first bodyweight squat, a cleaner bench setup, or a more efficient deadlift pull, this intensive gives you the tools, feedback, and structure to lift better and lift heavier.

Squat Session (2 Hours)

The squat session focuses on building a strong, repeatable setup and improving depth, bracing, and bar path. Athletes will work through stance and bar placement options, unracking and walkout efficiency, and common sticking points. Individual feedback and accessory drills are used to address mobility limitations and positional weaknesses so lifters can squat with more control and confidence.

Bench Press Session (2 Hours)

This session emphasizes upper-body positioning, leg drive, and bar path to maximize pressing efficiency. Athletes will refine their setup, grip, and touch point while learning how to maintain tightness throughout the lift. Common bench issues—such as loss of tension, shoulder discomfort, or stalled lockouts—are addressed through targeted cues and supplemental work.

Deadlift Session (2 Hours)

The deadlift session centers on optimizing start position, lat engagement, and force transfer from the floor. Lifters will explore stance and grip options, learn how to break the bar smoothly, and improve consistency through the pull. Individual coaching focuses on reducing energy leaks and improving leverage so athletes can pull heavier weights with better mechanics.

One-Rep Max Testing Day (2 Hours)

The final session is a structured, coached max-out day. Athletes will warm up with intention, plan attempts strategically, and receive real-time feedback throughout testing. The goal is not just to hit new numbers, but to test with confidence, control, and technical consistency.

What You’ll Get

• 6 hours of focused technique coaching (Squat, Bench, Deadlift)

• 2-hour coached 1RM testing day

• Individual feedback and cueing throughout each session

• Technical drills and accessories tailored to common sticking points

• A small-group environment designed for real coaching—not just supervision

Registration Details

Program Length:
4 total sessions
• 3 lift-specific sessions (2 hours each)
• 1 max testing session (2 hours)

Program Dates
Saturday, February 21st | 9AM
Saturday, February 28th | 9AM
Saturday, March 7th | 9AM
Saturday, March 14th | 9AM

Cost:
$225 per athlete

Spots Available:
Limited to 10 athletes to ensure quality coaching and individual attention.

How to Register:
Spots are filled on a first-come, first-served basis. Registration is confirmed once payment is received. Due to limited capacity, early sign-up is strongly encouraged.

Important Notes:
This is a specialty intensive and not part of regular class programming. All participants should be free of injury that would limit maximal lifting.