How we work
Our in-house coaching sessions are one to two hours long, depending on the type of training you do.
You train in a group setting but at your own pace and under the expert, watchful eyes of our coaches.
It is like personal training at a fraction of the cost.
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Our distance coaching includes a program sent to you on a weekly basis, with almost 24/7 access to our coaches via whatsapp for training advice and technique checks.
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Competitive weightlifting & powerlifting
Who
These sessions are for anyone wishing to compete in weightlifting or powerlifting
The sessions
The training sessions normally last around 2 hours. We do not have specific start and end times for these sessions (besides being within gym opening hours) so you train in your own time and at your own pace. You are supervised and coached by Andrew and Antoinette, correcting and adjusting technique and programming as needed.
Weightlifting for CrossFit/Beginner lifting
Who
These sessions are for CrossFitters who are serious about getting better at lifting. Because it is more technique-focused, they are also perfect for beginner weightlifters.
The sessions
The training sessions last for about one hour and start and finish at specific times. Focused on improving your technique in the clean & jerk and snatch movements, the program is designed to be more achievable for athletes who already invest a lot of time in their main sport of CrossFit. Beginners will also benefit because the sessions are mainly focused on technique.
Strength & conditioning
Who
These sessions are for people who want to get strong and healthy for everyday life.
We also work with athletes who want to improve their sport performance through sport-specific strength and conditioning.
The sessions
The training sessions normally last around 2 hours. We do not have specific start and end times for these sessions (besides being within gym opening hours) so you train in your own time and at your own pace. You are supervised and coached by Andrew and Antoinette, correcting and adjusting technique and programming as needed.
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We also offer sport-specific strength and conditioning sessions for schools (times and rates upon request).
Distance coaching
Who
Our distance coaching option is perfect for anyone who wants to make use of our coaching but cannot get to us regularly or at all.
The sessions
Our distance coaching consists of a weekly program, updated based on your feedback at the end of each week's training. The program is tailored to your specific needs. Videos are sent to the coaches via whatsapp for form checks and you have almost 24/7 access to our coaches for any questions you might have on your training during the week.​ Our pricing also includes drop-in sessions for face-to-face coaching as and when your availability allows.
Weightlifting workshops
Who
If you own a CrossFit box and have 10 or more athletes who would like to get once-off weightlifting technique advice, then this option is for you.
The workshops
Our workshops are 3 to 4 hours long and focus on specific technical aspects of the Olympic weightlifting lifts: the clean, the jerk and the snatch. You can either come to us or we can come to you (slightly more expensive). We require a minimum of 10 people to conduct a workshop. Please contact us to discuss options and pricing.
Visit our gym in Linbro Park, Johannesburg
The Bar Strength and Conditioning Gym
Phone: +27 71 149 9285
Address: Unit 9 & 10 Linbro Wedge Business Park, 74 First Road, Linbro Park, Johannesburg, 2065