King Joes Barbell Club
622 E.Drinker St. Dunmore PA 18512
Athletic conditioning.
KING JOE'S BARBELL CLUB
KING JOE'S BARBELL CLUB IS A NON-PROFIT CLUB DEDICATED TO THE DEVELOPMENT OF STRENGTH
Sports Specific Training Service Optimize your athletic performance and reduce injury risk through balanced athletic training programs designed specifically for you and your sport 
GAIN STRENTH
INCREASE EXPLOSIVE POWER
IMPROVE CORE STRENGTH
ENHANCE AGILITY AND SPEED
The foundation of any effective sport specific conditioning program is strength training...
Absolute or maximal strength in and of itself is not enough though - not if athletes want to reach their full potential.
To gain the greatest advantage, gains in maximal strength should be converted into explosive power. Don't confuse the two - there is a crucial difference...
Power is a combination of strength and speed. A player who can bench press 300lbs is not necessarily more powerful than a player who can bench press 250lbs for example.
All other factors equal, the athlete with the greater power will come out on top.
Maximum speed, acceleration and agility 
Muscular endurance
Flexibility and mobility
ARE YOU READY
TO TAKE YOUR GAME TO
THE NEXT LEVEL
Mission Statement
We teach the values of hard, intelligent, consistent work, while empowering the athlete to significantly increase their performance capability, decrease injury potential and develop all components of their athleticism.
Motto:
"Building Better Athletes"
KJG TRAINING PHILOSOPHY
The welfare and safety of the athletes is paramount and always takes precedence when asking them to perform an activity .
An athlete will never be asked, nor allowed, to perform a strength activity that the Strength & Conditioning staff feels is beyond his/her capacity to safely execute.
Our number one goal is to make each athlete stronger, faster, and more powerful in whatever sport they choose to participate in. By doing these things, we help prevent injury
- We do not train athletes to become bodybuilders, powerlifters or Olympic style weightlifters; rather, we train athletes to become better athletes. We train athletes to develop the components of athleticism; strength, power, flexibility, speed, agility, footwork, endurance,
metabolic condition, body composition, mental focus and motivation.
- We utilize the principle of specificity, and therefore use free weight training as much as possible. Free weights allow athletes to move athletically, and not in a fixed motion pattern like most machines. We train movements and thereby train the muscles that produce these movements.
- We utilize explosive power training (plyometrics, split snatch, power shrugs, split cleans, presses, jerks, and power squats). Athletes with great power and explosiveness, for the most part, dominate athletics. With all other things being equal, the athlete with the greatest power and explosiveness will dominate his opponent. We follow a sequential progression, in order to maximize safety and optimize success, for all explosive power movements.
The Six Basic Rules of Strength Training for Sports
Rule 1: Develop Joint Flexibility.
Rule 2: Development of Ligament and Tendon Strength.
Rule 3: Develop Core Strength.
Rule 4: Develop the Stabilisers.
Rule 5: Train Movements, Not Individual Muscles.
Rule 6: Don’t Focus on what is New, But on what is Necessary. 
KJG PROGRAMS &#
This stage will allow us to determine strengths and weaknessess in the athlete. This will allow KJG to diagnose the athletes needs, Prioritize them and prescribe the most effective program for them. Each athlete will be put through an individual assessment to determine his or her training experience, abilities and to set goals for their future performance. 
EvaluationLEVEL 1
A LEVEL 1 athlete will be taught the basic lifts (BIG SIX). Focus will be on technique and correct execution of these lifts
This level can last from 6-10 weeks depending on prior experience and athletic maturity of the athlete. No athlete will be advanced until they are ready. BIG SIX
LEVEL 2
A LEVEL 2 athlete will begin to work on their strength and power through the use of the basic lifts(BIG SIX) and their variations. This is the stage that most will remain at the longest. Strength and power development will be cycled. Some Athletes will not advance from this stage. The exercises are basic pushing ,pulling and squat movements along with their variants. at this point athlete programing is most importantThe Posterior Chain
TOTAL CONDITIONING
TOTAL CONDITIONING will expand from LEVEL 2 with the addition of drills to improve the athlete's agility, speed, muscular endurance, as well as plyometric (jumping) drills to improve explosiveness. This level will begin to fine tune and improve specific weaknessess as well as begin to stress metabolic conditioning that is important for a specific sport. Muscle
TEAM TRAINING TBA
Team training will allow groups as small as three to entire teams an opportunity to utilize our facility. This could include use of our staff or bring your own coach program. Specific times can be blocked out for teams only.KING OF EXERCISES
PERSONAL TRAINING 20.00/ hour 15.00/hour student
One on one, two on one individualized training . Goals will be disscussed and programming as well as implementation will be avaiable. this can also be expanded to development of powerlifting , weightlifting programs geared toward competition. What is olympic lifting? What is powerlifting?
CAMPS AND COACHING CLINICS
ktot@ptd.net ***check for dates all camps held at facility
KING FOR A DAY ONE DAY CLINIC $ 100.00 fee
In this clinic King Joe and fellow coaches will bring our training to your weight room for an approximately 2 hour session this is a customized program and geared to what you believe your needs are: This is a very hands on participatory clinic geared toward coaching instruction. KJG will bring any special equipment needed. Follow up questions via phone conference and post conference visit to facility are free.
Instruction May include:
Tecnique disscussion
Team evaluation
Coaching instruction in olympic lifts
4 WEEK SUMMER DAY CAMPS TBA
SPORT AGILITY (HALF DAY CAMP) - $50 camp fee+Plus per athete TEAM DISCOUNTS
This CAMP focuses on developing coordination, foot speed, reactive ability, and quickness. Utilization of sport specific movement pattern drills, plyometrics, and various mobility training equipment. This clinic is highly recommended for but not limited to Football, Basketball, Baseball, Softball, Volleyball, Soccer, Tennis, Lacrosse, field hockey, and rugby.
SPORT CONDITIONING (HALF DAY CAMP) - $50 camp fee+ Plus per athete TEAM DISCOUNTS
This CAMP focuses on developing sport specific fitness by combining creative training methods with traditional conditioning equipment. Great for schools looking to maximize performance with minimal facilities and resources.
TEAM DAY CLINICS TBA
STRENGTH TRAINING (HALF DAY CLINIC) - $50 +Plus per athete rate This clinc focuses on teaching proper weight training techniques for a variety of sport specific exericses with emphasis on Core (i.e Squat, Bench Press, Deadlft) and Olympic (.i.e. Clean, Snatch, Clean & Jerk) exericses. The per athlete rate is determined by the number of athletes that will be participating in the clinic. The per athlete rate is a one time charge per athlete regardless of the number of clinics purchased. COACHES CLINIC 20.00 per coach This clinic focuses on proper execution of squat bench and deadlift and the split clean, press and split snatch. PER ATHLETE RATE - To be paid on the day of the clinic
