Ephrata Strength&Conditioning

Ephrata Strength&Conditioning Ephrata’s Premiere Workout Facility. Specializing in Group Fitness, Personal Trainer, Athletic Performance, Strength and Conditioning.

Proudly Partnered with Christians Fitness Factory.

09/09/2026

Should you lift in season? If you only lift out of season you are training your body to peak at the beginning of the season. Because if you stop lifting in the season you will be stronger at the start of the season than the end of the season.

If I lift for 9 months in the offseason and stop for the 3 months in season. I’m going to lose strength. I recommend 2 days to maintain and even see growth through the season. Low volume, high intensity.

Here’s is a XC runner who hit a PR today with what he described was a 6/10 effort as he’s approaching mid season. That’s exactly what we want. Because as he continues to PR in mid and late season we are conditioning him to be PEAKING when leagues and districts role around.

09/04/2026

The 6th grade 🐐 Brae working both hands!

6a and 8a strength and conditioning classes are free to the public Monday!
09/04/2026

6a and 8a strength and conditioning classes are free to the public Monday!

When my alarm went off @4:30a this morning I thought “Dang this sucks” and that is exactly the reason I was excited for ...
09/04/2026

When my alarm went off @4:30a this morning I thought “Dang this sucks” and that is exactly the reason I was excited for this morning! I was hopeful to get together with a group of guys who were partaking in the same discipline as me. Who were willing to sacrifice and answer “the call” to engage in a practice that sets a better example and standard for ourselves, our children and our community.

A group of dudes who answered the call, suffered together, encouraged together and won the day together!

If you have FOMO looking at this post you should! Keep your eyes out for Friday Morning October 4th for the next one!!

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Lititz, PA
17543

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