Porrada Barbell

Private Training. Group Strength & Conditioning. Nutrition.

Operating as usual


What Age Should Kids Start Strength Training?
•Strength is a skill and should be taught as so. Let kids master Bodyweight exercises: Push Ups, Pull Ups, Dips, Squats, etc. There is a ton of development to gain from these movements. Once a child is sound performing Bodyweight Squats, I’ll let them hold onto a KB/DB.
• Medicine Ball Throws are another great tool to develop power and reinforce cues & positioning they utilize in most sports. It’s a safe way for kids to perform triple extension with load.
• Sprinting & Plyometrics is another go to tool for Power/Speed Development. These are skills to develop as well, which will directly translate to your child’s respective sport.
• Grip work, will instantly transfer to Basketball, Baseball, Wrestling, etc. They are typically easy exercises to instruct and can be performed as a game/challenge.
• There is no “right” age to start strength training. If the child is willing and coachable, you can’t go wrong with any of these options.




5️⃣ Pillars Of Improving Athleticism

1️⃣ Lift for strength. Strength is your foundation. Imagine building your engines horsepower before adding additional performance parts. Would you rather build out a stock Civic or a Corvette.

2️⃣ Power. In simple terms, move load fast. This is where we can display our strength at a high rate of force. Sled pushes, med ball throws, plyometrics, to name a few.

3️⃣ Speed. Sprints are the go to in this category. Short max effort runs, not low intensity long distance runs. Also Plyometrics where the focus is speed off the floor.

4️⃣ Mobility. Improving mobility by controlling loads through various ranges or putting your body through ranges of movement. This can range from dynamic warm ups to Cossack Squats.

5️⃣ Endurance. These demands vary based on the sport. For example Soccer & Basketball require Aerobic & Anaerobic Capacities. While sports like Baseball or the 100 Yard Dash rely more on the Anaerobic System.

Photos from Porrada Barbell's post 01/25/2024

Developing General Physical Preparedness is vital for a Young Athlete🏃🏻‍♂️🏃🏾‍♀️

👉🏼Join Us Every Sunday 10am

📸 .j_gerardo


Gym Fam💪🏼

We welcome all fitness & athletic backgrounds.
Our Mission: “Empower the community through purposeful training.”


Wednesday Evening Crew💪🏼

Different training goals but the same supportive energy from everyone🙏🏼

👉🏼 If you need help with your training goals, we offer:
➡️ One On One Training *By Apt Only
➡️ Semi Private Training *By Apt Only
➡️ Group Workout Every Saturday 9am
➡️ Youth Strength & Conditioning Every Sunday 10am

💻 Contact us & set up a Free Consultation
[email protected]

Photos from Porrada Barbell's post 01/09/2024

“There is simply no other exercise, and certainly no machine, that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat.”

📸 Janeth Gerardo


🗣️ Coach Jessica will be leading our Weekly Group Workout Every Saturday 9am! This is open to all fitness levels. Everything can be modified to your abilities.

👉🏼 Jessica is an ACE Certified Personal Trainer & currently a 3x Pro Strongwoman, World’s 2nd Strongest 73kg and America’s 2nd Strongest 82kg.
Improve your lifting technique & burn some calories with a fun group Every Saturday💪🏼

📋For more information:
(Call/Text) 757-650-8054
Email: [email protected]


Gym Family💪🏼

Youth Strength & Conditioning
Every Sunday 10am


Happy New Year! 🥳


Congratulations Quinn taking 1st Place in his first Powerlifting Meet 🥇

Photos from Porrada Barbell's post 12/30/2023

Finishing 2023 strong💪🏼 and bringing positive energy into 2024🎉


Merry Christmas!

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Videos (show all)

#PorradaEveryday #Gym #StrengthAndConditioning #Group #PersonalTraining #VirginiaBeach #Barbell #RogueFitness
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📋Private & Small Group Training💪🏼❌ No Crowds, Distractions, or Gimmicks ✅ Competition Tested Training Programs, Instruct...




1933 Virginia Beach Boulevard, #108
Virginia Beach, VA

Opening Hours

Monday 5am - 9pm
Tuesday 5am - 9pm
Wednesday 5am - 9pm
Thursday 5am - 9pm
Friday 5am - 9pm
Saturday 6am - 8pm
Sunday 6am - 5pm

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