Anatomy of a lower body training day- 3 Bio-motor qualities:
1) Maximal strength - deficit dead lift 4x1 85-95%
2) reactive strength - tuck jumps 4x10 BW
3) power endurance - single arm kettlebell swings 2x20 ~30% of bw
Mike Lickwar
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Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Mike Lickwar, Coach, New York, NY.
12/08/2025
Attempted a top single after a 3-week peaking wave designed for maximal strength adaptation. Not an all time PR- but getting close!
10/24/2025
Repetition method: high volume/higher reps for max effort strength endurance.
Week 1 5x8
Week 2 7x8
Week 3 8x8
03/18/2023
Train basic self-defense with us!
*Monday 8pm
*53rd and 2nd
*$35 pp
📸
02/18/2023
Hey guys, I’m excited share that I am able to host some regular intro self defense classes. It’s perfect for beginners and people looking to to brush up on their skills to stay safe in the city.
Dm for link to sign-up. Thanks!!
We’ll cover:
*situational awareness
*basic strikes and combatives
*realistic scenarios and live drills
07/19/2022
Haven’t been posting but this is what I’ve been working on. Foot work drills, pad work, aerobic conditioning, power and speed development all come together and are applied in sparring. Lots more work to do!
Thanks coach, for setting this up!
04/10/2022
Almost 1 year now of training boxing. Had to unlearn powerlifting habits and stay willing to try new methods and
open to new beliefs and principles.
Been focusing on lead hand mechanics the last few weeks. Still rehabbing a right knuckle injury. Excited to tie it all together!
07/27/2020
Pull-ups are coming back after a several months bout of lateral elbow pain. I think it was from all the resistance band rows at the start of the pandemic.
07/26/2020
Building up my iron collection with some some new kilo plates made in the USA.
03/10/2020
One week off from pull ups, attempted a AMRAP and beat my record with 24 reps. Fun! Challenge
📸
02/24/2020
Safety bar squats into the box for sets of 6. Ab strain and lower back inflammation are diminishing every week. The goal right now is to train pain-free while still pushing my comfort zone to the edge. On track to come back stronger.
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New York, NY