Programs

We offer programs for every level, whether you are an experienced weightlifter, a mom getting back in to shape, or someone just starting your journey… we are here to help.

Weightlifting

Olympic Weightlifting is a sport that requires an athlete to lift a loaded barbell from the ground to the overhead position. The two competition lifts; snatch and clean and jerk, are explosive in nature which make them an effective tool for enhancing sports performance. They require a combination of both strength and maximal speed.

These exercises and their variations, for example, the power clean, are a proven way to maximize athleticism. Any sport that requires high-load speed strength such as football, volleyball, basketball, swimming, and track and field, have all been suggested to benefit from Olympic Weightlifting. The combination of high force and power output make olympic weightlifting a great off season sport.

If you want to run faster, jump higher, and perform better at your sport, olympic weightlifting is for you

Our weightlifting program is in person or through our remote coaching program. We are a proud affiliate of American Muscle Weightlifting, so not only do you get access to us, you will be in direct communication with Jared and Dave Fleming along with over one hundred weightlifters from around the country. To get set up as a remote athlete. Click on Select a Program and then click on remote coaching. After you sign up, I will email you!

Youth Programs

Teen Weightlifting Program

Coaches Mariana and Ty Green have created this class specific for youth lifters. We will focus on the snatch, clean, jerk, and accessory lifts squat, deadlift and press to prepare your athlete to excel at any sport. Focus will be on technique until your lifter can prove to be proficient to add load. Age group 13+

Kids Sports Performance Program
Coach Mariana Green created this program for the intermediate youth athlete. Focus will be placed on agility, plyometrics, and coordination drills. She will also introduce age-appropriate strength and conditioning drills to get your athlete more confident in whatever sport they choose. Grade 4-7

KidsFit Program
KidsFit combines body-weight calisthenics, gymnastics, and weightlifting elements to develop General Physical Skills. Coach Mariana Green will place additional focus on nutrition and team building exercises. Children have a great opportunity to maximize their physical skills during years of peak development. With fun and engaging activities, our goal is to teach proper mechanics for a solid athletic foundation and hopefully instill a love for sport and fitness. This class is focused on learning through play. Grade K-5

Teen HIIT combines age-appropriate weightlifting and gymnastics with high intensity training to deliver optimal fitness and performance, as well as establish a lifetime love of fitness. Proper weightlifting technique is taught, under the watchful eye of Coach Mariana. The goal of this class is to enhance strength and power, while also focusing on basic gymnastics skills to increase agility, mobility and flexibility. Age 13+

Semi-Private Sports Specific Training

Iron Kitchen also offers semi private training for a sports specific group. Get your team together in the off season to train with coach Mariana or Ty.

Personal Training

Learn proper form, exercise technique and what it means to reach your threshold. One on one personal training (or small group sessions) can give you the attention and motivation you need.

This program can be tailored for any person and any goal including but not limited to:

Weightlifters

Pre and Post Natal Fitness with our Traverse Program

Powerlifters

Body Builders

General Fitness

Youth Athletes

Sports Performance

High Intensity Interval Training

Circuit Training

High Intensity Interval Training and Baby Boomers

This class combines body-weight calisthenics and weightlifting to deliver a challenging High Intensity Interval Training style class. This class is all you need to increase muscular and cardiovascular strength while enjoying a bit of fat loss at the same time. We will start each day focusing on strength and technique. We will finish the class with a full body HIIT circuit and some stretching.

Baby Boomers is a scaled version of HIIT for the greatest Generation! Most athletes that attend this class were born in 1965 or before but anyone that wants a more subdued version of HIIT is welcome to attend this class.

Nutrition Coaching

Nutrition is the single most important step in leading a healthier life. We are all doing our best to stay active and exercise as much as we can, but sometimes the nutrition side can be overwhelming. Iron Kitchen can help you navigate. We are here to help you see that nutrition can be simple.  Each one of us has different goals,  dialing down what we eat can make the most substantial impact. We are not Registered Dietitians or Nutritionists. We help with general nutrition knowledge.