Project Deliverance

GPP Strength Hybrid Session with Reverse Band Deadlift Variation from our Saturday Morning Shift!
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SWIPE For the Session!
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19 Years Ago Today - The boys and I got after it for the first workout in the garage. Those early years were an important developmental period for tinkering with the training, working hard (sometimes too hard), figuring out how to do more with less equipment, and finding out what works and what doesn’t.
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The state of the gym in 2026 is far far beyond what any of us could have ever dreamed back in 2007. We couldn’t have arrived where we are today without ’s support, encouragement, and putting up with the growing pains that have come with the territory. I’m thankful for all the coaches I’ve trained under - whether they’re still around or not, and the many (hundreds) of people who have come through the gym in the last nearly two decades. You guys have believed in us and have helped us push to these great heights. Next year is 20 years - and it’s going to be awesome!
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Are you a fighter? Can’t get to our South City location for training?? Join our new Online Training Team!

PD MMA / BJJ Remote S&C: Training by Matt Owen in TrainHeroic Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

After over six years in our current space off of Northrup, we are ready to move the gym over to it’s final home off of Oleatha Avenue. This is the culmination of nine months of hard work and renovation, and we are excited to unveil the finished product. See you all there!
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“Sometimes, the pit sends something back.”
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📸

We’ve released some recently executed programming and placed it on sale in honor of Independence Day. The time left in our current gym space is beginning to wind down, and to honor this evolution of before we shut the doors on the space off of Northrup, we’ll be releasing some of our most notorious and effective on-site programming in 4-week blocks over the next couple of months. This programming will be in sequence and this is the first in the queue.
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This is raw, unfiltered programming that was recently utilized on-site at Project Deliverance with one of our four man groups focused on pushing numbers on the big lifts, maintaining body composition, and building a solid conditioning base. Some of the concepts are advanced and some are based on tried and true methods we’ve used over the years. These individuals have been training with us for almost eight years and continue to make personal bests on a weekly basis.
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https://www.projectdeliverance.com/store/p/best-of-on-site-strength-conditioning-may-2024-june-2024

This Week’s Special
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“Simple Shoulders”
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100x Strict Press @ 95-115 # (Guys), 55-75 # (Ladies)
When Bar is Racked, Complete:
10x Band LAT Pull +
10x DB Bench Press +
10x Bulgarian Split Squat per Side +
10x Seated Banded HAM Curl
Repeat Until 100x Strict Press Reps are Complete
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BENCH PRESS / STRICT PRESS BOOSTER
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We’ve officially launched our first Add On Training Plan designed to supplement any existing training plan you currently have in place.
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Tired of your Bench Press, Overhead Press, and Upper Body lagging behind? Check out this Add On training plan that provides three days / week of personal best driving programming, variation, and plenty of detail in terms of exercise organization, set-up, and intensity management.
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LINK IN BIO!
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📸 1st Photo .frasier - 2nd & 3rd

10 Days Ago, Clark secured the Amateur Welterweight Championship. He has put in a massive amount of work & . We’re excited to see what he does next. Onward. 💪💪💪​​​​​​​​​//​​​​​​​​​