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DeLucia Strength Training

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DeLucia Strength Training

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Certified functional strength coaches providing knowledge & education on gaining strength/improving mobility/ increasing cardio endurance and living an active lifestyle.

11/14/2025

💥 SIMPLE 10-20 MINUTE AIR BIKE WORKOUT 💥
1:00/1:00 pace to increase your Vo2
Max and your MAS pace. Aka get better conditioning overall! 💨
After you get your maximum aerobic speed on the bike for a 1-2 mile ride this is super simple to program for your conditioning.
Pedal for 60 seconds at your MAS pace. Rest for 60 seconds.
Work your way up to 10 rds. Then re-test! Thanks for the workout
Happy Friday y’all! 💪

11/03/2025

💥 POWER 💥 comes in all forms
When we refer to “power” in the fitness world, usually it’s paired with more athletic movements like box jumps or med ball slams.
While those are great power development movements, it’s not that simple. Power is essentially moving quicker than we do in daily life. We are trying to force the muscle tissue to adapt and become stiff and resilient. To increase our reaction time, as we get older this is MANDATORY to decrease one’s risk of falling.
SO depending on where you are in your fitness journey, “power” could be as simple as learning to skip, coordination on the ladder, dynamic warm ups etc
As always happy training! Hope this helps and DM with any ?s

11/24/2024

We are both SUPER STOKED to be apart of the Vivo Barefoot squad as ambassadors! They absolutely are our favorite shoes for weight lifting that are essentially barefoot or zero drop shoes.

The idea is simple. If your toes can spread (rather than being pinched by a narrow toe box) and your feet can be more connected to the ground (rather than being separated by a cushion that is common in all running shoes ) your foot muscles can engage better and you will be more stable.
In the context of strength training, this means two things, safer joints and the ability to produce more force and power! 💥
Once you make the change you will never go back! Use our special holiday code for 25% off. Available til 12/6
Code: DELUCIA_HOLIDAY25
Website: vivobarefoot.com

09/27/2024

What is the purpose of an active dynamic warm-up?
We love to program dynamic warm-ups before every lifting session. For a couple of main reasons with the three big pillars being
1️⃣ warm up muscle tissue and CNS system 🧠
2️⃣ added dynamic flexibility
3️⃣ movement session prep
We find more often than not that the movement prep is overlooked. If you’re going to do any hinging start by doing some bodyweight hinging. If you’re gonna be doing any lunging that day do some bodyweight lunges before you add load to just prime and prep the body.
Also note 📝: these are usually done in a walking linear model but for the sake of Instagram reels we just stayed in a static position. Hope this helps have a great Monday!

09/20/2024

Our TOP 3 healthy protein options to have in your fridge: Eggs! 🍳 tons of new research on how healthy whole eggs are for you. A staple in our weekly routine
Yogurt or cottage cheese. These are quick and simple to bring on the go or just to have as a snack look for about 15 to 20 g and low sugar if possible.
Healthy meat 🥩 🍣 🍗. if possible we recommend to spend a little extra money on grass fed beef, free range chicken or wild-caught fish. We like to add a little variety so we usually try to switch up a different Meet each week.
Stay healthy! 👊

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Colorado Springs, CO
19002

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