A warm-up that prepares the work
Mobility and activation come first, chosen for the session rather than copied from a poster.
Service 03 · Train
Strength & conditioning
Progressive strength work with conditioning that supports it, not the other way around.
What it is
Kettlebells, dumbbells, bands and bodyweight organized into training that builds over time.
Strength and conditioning at EWB is functional in the plain sense: the work should make the rest of your life easier. That means lifts with a clear purpose, conditioning that does not bury your recovery, and progress you can see across weeks.
The studio works with bodyweight, bands, kettlebells, dumbbells, TRX and balance tools, plus cardio equipment for endurance work. Sessions are coached, whether you are in a small group or working one-to-one.
At a glance
Train · Ocean Beach · Est. 2016
Who it is for
This is a good fit if.
- 01People who want to get stronger without a bodybuilding program.
- 02Runners and riders who need the strength side of their sport.
- 03Anyone whose training has plateaued or become repetitive.
- 04Older adults protecting bone, muscle and independence.
What a session looks like
The shape of the work.
Main lifts, then support
A small number of quality strength movements, followed by accessory and conditioning work.
Loads logged, form watched
Your coach tracks what you used and how it moved, so the next session has somewhere to go.
A useful next step
Try the tool.
Free to use, no email required. If the result raises a question, call the studio and ask it.
Heart-rate zones
Find the right effort.
Estimated max
180bpm
Resting60 bpm208 − 0.7 × age, then Karvonen
- Z1 · RecoveryEasy, conversational50–60%120–132
- Z2 · Aerobic baseComfortable, sustainable60–70%132–144
- Z3 · SteadyBreathing harder70–80%144–156
- Z4 · ThresholdShort sentences80–90%156–168
- Z5 · HardHard efforts only90–100%168–180
Most easy training should sit in Z1–Z2. Save Z4–Z5 for short, deliberate efforts — and use the talk test when a wrist reading looks wrong.
Estimates only. Maximum heart rate is an age-based average, not a measurement. If you take medication that affects heart rate or have a cardiac condition, ask your doctor before training to these zones.
Questions
Asked already.
If your question is not here, call (619) 884-4937 or email efitbodies@gmail.com.
Is this powerlifting?
No. Strength & conditioning is general strength work for daily life and sport. If you have a powerlifting goal, say so when you inquire and the studio will tell you whether it is the right fit.
Do I need to be strong already?
No. The point is to start where you are and add load gradually. Technique comes before weight.
How often should I train?
That depends on your history, recovery and goals. A coach can help you choose a frequency — call to talk it through.
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Book a session
Ready when you are.
Book a class or package through the studio's booking page, or call and talk it through first. Personal attention starts before the first session.