03
Strength
Anyone who wants to get properly strong under a barbell
Barbell-focused training on a written programme, with a coach who knows your numbers and changes them when the evidence says to.
Who it is for
Anyone who wants to get properly strong under a barbell
Strength is our main programme and most members end up here. The squat, deadlift, press and bench press sit at the centre, with accessory work chosen for what your lifts and your body actually need.
You train on a written block that runs for eight to twelve weeks. Your coach reviews it every session and adjusts. You are not following a generic template printed off the internet, and you are not making it up as you go either.
There is nothing macho about this room. The strongest people here are the quietest, and the loudest thing on the floor is usually a barbell being set down properly.
What a week looks like
| Day | Session | What it covers |
|---|---|---|
| Monday | Squat emphasis · 75 min | Main squat work, hinge accessory, upper back and trunk |
| Tuesday | Press emphasis · 75 min | Overhead or bench press, pulling volume, arms and shoulders |
| Thursday | Deadlift emphasis · 75 min | Main pull, single-leg accessory, loaded carries |
| Saturday | Repeat upper · 60 min | Lighter pressing, high-volume pulling, optional conditioning |
| Sunday | Nothing | Rest is part of the programme, not a gap in it |
Three or four sessions a week, 60 to 75 minutes each. Three is enough to progress.
What you will be coached on
- Technical setup and execution of the four main lifts, reviewed continuously
- How to run a training block — volume, intensity, and when to back off
- Reading your own session performance and reporting it accurately
- Warming up in a way that prepares you rather than tiring you out
- Grip, bracing and bar path detail that decides whether a heavy lift moves
- Training around a niggle without abandoning the block
Honest expectations
Novices often add weight to the bar most weeks for the first few months. That stops, and when it does it is not a plateau, it is normal.
After the first year, progress is measured over blocks rather than sessions. A well-run twelve-week block that adds a modest amount to a lift is a good block.
Consistency beats intensity every time. Three sessions a week for a year outperforms five sessions a week for two months, and it is not close.
We do not predict numbers for you in advance, because we would be guessing.
Try it before you commit.
The free intro session includes a short taste of the programme you are considering, so you are not deciding on the basis of a web page.