Four programs. Zero filler.
Programs
Every session is coached, capped at twelve athletes and built around one thing: measurable progress. Pick your lane. Change it whenever the work demands it.
01
Strength
Squat, press, pull. Add weight. Repeat until strong.
Linear, percentage-based barbell training in the five big lifts. You train from a written program, your coach corrects every set, and your numbers go on the board. Progress is not a feeling here - it is a total.
- Back squat, deadlift, bench, press, row - every week
- Written percentages off your tested maxes
- Testing weeks every eighth week
- 60-minute sessions, up to 5 slots a week
Built for: anyone who wants to be measurably stronger in twelve weeks.
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02
Conditioning
Build an engine that does not quit on you.
Intervals on the rower, sled pushes, loaded carries and circuits that are simple to read and brutal to finish. Heart-rate zones are programmed; excuses are not. You will leave with lungs that match your lifts.
- Rower, ski erg, sled, carries - rotated weekly
- Zone-based intervals, no random sweat sessions
- Benchmark pieces retested every sixth week
- 45-minute sessions, morning and evening slots
Built for: lifters who gas out, runners who fold under load, and everyone in between.
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03
Olympic Lifting
Snatch and clean & jerk. Technique first, kilos second.
Small platform groups run by a competitive weightlifting coach. Positions before speed, speed before load. Video review on the heavy days. If your bar path is wrong, the weight comes off - that is the deal.
- Snatch, clean & jerk and all their variations
- Max 8 athletes per platform session
- Video review on programmed heavy days
- 90-minute sessions, three evenings a week
Built for: patient athletes who want the two hardest lifts in the building.
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04
Foundations
Four weeks. Every movement standard. Your entry point.
Never touched a barbell? Good - no bad habits to fix. Foundations teaches the squat, hinge, press, pull and carry from an empty bar up. Finish the four weeks and every program in the gym is open to you.
- 8 sessions across 4 weeks, fixed small group
- Empty bar to loaded lifts with pass/fail standards
- Mobility and bracing homework that takes 10 minutes
- Graduates skip the joining assessment for all programs
Built for: complete beginners and anyone returning after a long break.
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