Old School Strength & Conditioning

Old School Strength & Conditioning Science based training tailored to your goal and ability level.

06/20/2026

545 x 4

06/20/2026

205 x 1 for Mallory on the deadlift. Awesome job!

06/19/2026

445 x 5

06/18/2026

495 lbs x 3 reps on the Squat. Did 2 sets of 3 with 495. Throw back to my best set of 3 on the squat of 495 lbs. The squat is the best exercise you can do. No other exercise recruits so much muscle tissue through such a large range of motion, or causes such extensive anabolic and adaptive responses at the tissue and molecular levels. The squat also places a large stress on the metabolism, skeleton and neuromuscular system, forcing a large adaptation to that stress. The squat helps produce improvements for glucose transport, insulin sensitivity, muscle mass, strength, bone density, mobility, balance and function. For overall strength development, the squat is unmatched. For the aging trainee, the squat becomes highly effective exercise medicine. Just 30-60 mins of weekly strength training is linked to a 10-20% lower death risk of cardiovascular disease, diabetes, and cancer. All exercise is medicine, but STRENGTH TRAINING is the real miracle drug. Squat like your life depends on it. Because it does.

06/17/2026

If you’re looking to take your training to the next level, look into training at Old School.

Congrats to Kassandra Saunders. So far since training at Old School she has lost 64 lbs and 74 inches. She has lost 14...
06/17/2026

Congrats to Kassandra Saunders. So far since training at Old School she has lost 64 lbs and 74 inches. She has lost 14 inches off her waist and 10.5 inches off her hips alone. Since day 1 she has done what I have asked her to do with her nutrition while working hard in the gym. Awesome job Kassandra! You are a model of consistency and hard work!

“I thank you for giving me confidence in myself. If it was just me trying to do this myself I would still be stuck in never ending cycle.”

Kassandra

06/16/2026

80lbs x 10 reps on the Back Extension. Back raises are an excellent way to strengthen your glutes, hamstrings, and low back. Don’t neglect the muscles you can’t see in the mirror. Your squat and deadlift will thank you.

06/15/2026

145 x 3 for Mallory. Awesome job!

06/14/2026

495 x 6

06/13/2026

Miranda making 115 x 7 look easy on the bench. Awesome work!

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1404 35th Avenue West
Spencer, IA
51301

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Monday 5am - 7pm
Tuesday 5am - 7pm
Wednesday 5am - 7pm
Thursday 5am - 7pm
Friday 5am - 7pm

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