PROGRAM / 04
Strength & Conditioning
Resistance bands from 15 to 200 lb, agility turf, a cardio room and the barbell equipment to build around them.
What it is
Strength and conditioning needs more than one corner. This floor has resistance bands from 15 to 200 lb, agility turf, a cardio room and indoor/outdoor capability, with free weights and machines for the strength side.
Use it for general physical preparation, field-sport training or a conditioning block. The equipment list is broad because the training is not one lane.
Who it is for
- Athletes building strength and conditioning in the same block
- Lifters who want turf and bands without a class schedule
- Anyone training for a sport rather than a single lift
What a session looks like
- 01
Prime on the turf
Agility turf gives you a surface for movement prep, sled work or carries. Bands from 15 to 200 lb cover warm-ups and accessory work.
- 02
Lift
Move to free weights and machines for the strength portion. Barbell equipment and calibrated plates are on the same floor.
- 03
Condition
The cardio room and indoor/outdoor layout let you finish with conditioning without leaving the facility.
6,000 SQ FT · CERTIFIED HAMMER STRENGTH
The room is the program.
1RM estimate
262.5LB
Estimated one-rep max · 225 lb × 5 reps
Epley
262.5LB
Brzycki
253LB
| % of max | Load (LB) |
|---|---|
| 95% | 250 |
| 90% | 235 |
| 85% | 225 |
| 80% | 210 |
| 75% | 195 |
| 70% | 185 |
| 65% | 170 |
| 60% | 160 |
Epley: w × (1 + reps / 30) · Brzycki: w × 36 / (37 − reps). Table uses Epley, rounded to the nearest 5 lb. One rep at 100% is the weight you entered.
Estimates only — ask a coach before maxing out. A calculated max is a starting point, not a lift you have made.
01What bands are available?
Resistance bands from 15 to 200 lb are part of the equipment list.
02Is there turf?
Yes. Agility turf and indoor/outdoor capability are listed.
03Is there a class schedule?
No class schedule is published. The gym is a training facility; call (858) 223-9800 if you are looking for coaching or personal training.
04Can I train at any hour?
Active members have 24-hour access. Day passes and punches are available during staffed hours only.
Other programs
All programsMIRAMAR ROAD · SAN DIEGO
GET ON THE FLOOR.
Day passes are $20 and memberships start at $45 a month. Military, first responders and students pay $40.