S3 Strength & Conditioning Programs

S3 STRONG & FIT PROGRAMS

S3 FIT (Mixed Martial Arts (MMA) Bootcamp)

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Recommended for ages 18+, S3 Fit is an MMA-inspired fitness conditioning system named after our Self-Secure System (S3) Framework.  Fitness is an essential ingredient in this framework’s success.

S3 Fit takes cardio kickboxing and “kicks” it UP several levels! We include exercises and drills that are part of various martial art styles that will have you using your entire body in a safe and team-spirited environment.

This is an AMAZING workout designed to work you from head to toe, inside and out! You have the dual benefit of being introduced to many of the basics movements of Self-Defense that we teach in detail in our Self-Defense curriculum. Each workout is a unique combination of these drills that are basic enough for anyone to learn and follow and challenging enough for even the most elite athlete.  Learning new skills while getting a GREAT workout is what this program is all about!

This is a group training class. No prior experience necessary.

We have a  2 day membership option for this program. We also offer pre-paid punch cards in 5 and 10-class packs. Sign Up now to register your spot!

 

S3 STRONG (Strength Training, Group format, Interval-based)

Recommended for ages 18+, our S3 STRONG Group Strength Training is a workout program designed to introduce many of the fundamental concepts of strength training to new and intermediate trainees.

Offered in a small group format (no more than 10), our students take this training as an “accelerator” prior to engaging in a more rigorous training program, to help ensure they are performing exercises properly and safely.

We have a 2 day membership option for this program. We also offer pre-paid punch cards in 5 and 10-class packs. Sign Up now to register your spot! 

 

S3 WARRIOR WORKOUTS (Challenge-based Workouts)

These challenge-based workouts are designed to build and develop skills in Athletic movements, Strength Athlete movements, and Combat-based movements and......to kick your ass. These will not be easy or for the faint of heart, but they will produce results.

You’ll become fit, athletic, strong, and battle-ready!

Workouts are released to our private Facebook group twice per week to perform. 

S3 STRONG & FIT trainees can add this to their training program.

Our S3 SAVAGE is the S3 STRONG, FIT and WARRIOR WORKOUTS membership. This is a 6-day/week program for even the most advanced trainee.

Memberships are also available for just the S3 WARRIOR WORKOUTS, prior to membership approval*

* Individuals wishing to add this training as a membership must have Coach Mark & Ray's approval prior to starting. This membership includes access to a private training group, leaderboard challenges, 24 x 7 access to our gym, and accountability check-ins. Contact us for more information on this membership.

 

Poolesville Barbell Club

This is a beginner program to learn basic strength training concepts. Each club is organized by age group (10-12, 13-15, and 16-18). 

This beginner program will focus on the basics of human movement and beginning strength development concepts, such as:

1. The concepts of Progressive overload.
2. The Keep It Simple (KISS) principle.
3. “Working out” versus “training”.
4. Setting Goals.
5. Developing the skill of discipline.
6. Taking the long-term view of your health and strength training.
7. Basic Nutrition for Strength Training.
8. Recuperation, recovery, and rest.
9. The 3 Types of muscular contraction (concentric, eccentric, and isometric).
10. The difference between body weight, barbell, dumbbell, kettle-bell, and other external resistance options
11. Intro to Fundamental Athlete Drills
12. Intro to Strength Athlete Drills

No prior experience is necessary. All students will undergo an initial capabilities assessment prior to entering the program.

RPC Custom Personal Training

RPC

Custom-tailored training programs are offered by Coach Ray and RPC Fitness through the convenience of  in-home, one-on-one, or small group training. Nutritional coaching also available. Learn more about the services offered here.

FREE TRIAL PASS

FREE TRIAL PASS

Sign up now for a FREE TRIAL PASS for all classes on our schedule! This includes a free class for any Kids Jiujitsu and Gymnastics, Adult Self Defense, Brazilian Jiujitsu, and S3 STRONG & FIT Programs!

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We will be in touch shortly.
If you contacted us outside of business hours it might take us a bit longer to respond.