Training. Five classes, one way of coaching:a plan for the block, and someone watching how you move.
01 · 60 min · 6 per coach
Strength
Barbell lifting in small groups: squat, deadlift, bench press, overhead press and rows. Each block runs six weeks, and the weight goes up when every rep of your last session was clean.
Who it's for
Anyone who wants to get stronger. Never touched a barbell? Do Foundations first, then join. Lifted for years? You get a written plan and a coach watching your bar path.
A session, minute by minute
- What the coach watches
- Depth: hip crease below the top of the knee. The bar over mid-foot all the way. Three seconds down when the plan says three.
- You'll use
- Barbell, plates, rack, bench
- On the timetable
- 12 a week
Back squat · tempo 3·1·1·0A dot every 1/5 s
02 · 45 min · 10 per coach
Engine
Conditioning in rounds: kettlebell swings, rowers, sleds, box jumps and carries. You work for a set time, rest for a set time, and the coach scales every move to you.
Who it's for
Anyone who wants more fitness for everyday life and sport. It pairs well with two Strength sessions a week, and it's where most people find out what they can do.
A session, minute by minute
- What the coach watches
- Land soft on the whole foot. Stand tall at the top of every jump. The hips drive the swing, the arms just hold the bell.
- You'll use
- Kettlebells from 8 to 32 kg, rowers, a sled, 60 cm boxes
- Coaches
- Ama
- On the timetable
- 9 a week
Box jump · 60 cmA dot every 1/15 s
03 · 60 min · 10 per coach
Box
Boxing technique and conditioning on bags and pads: stance, footwork, jab, cross, hooks and defence, in three-minute rounds with a minute's rest.
Who it's for
Complete beginners, most of all; most people in the class started here. There's no sparring unless you ask for it, and none in your first three months.
A session, minute by minute
- What the coach watches
- Chin down, hands back to your face after every punch. The back foot turns on the cross. Breathe out as you hit.
- You'll use
- Hand wraps and 12 oz bag gloves to borrow, heavy bags, a double-end bag, pads
- Coaches
- Nadia
- On the timetable
- 7 a week
Jab, cross · on the heavy bagA dot every 1/24 s
04 · 50 min · 12 per coach
Mobility
A slow, structured hour for hips, shoulders and spine: flows taken from the sun salutation, long holds, and stretches with a light weight.
Who it's for
Everyone, and most of all if you lift, sit at a desk all day, or are coming back from a niggle. Tell us about the niggle first.
A session, minute by minute
- What the coach watches
- Range you can control, not range you can reach. One breath per movement. Discomfort is fine; pain means stop.
- You'll use
- Mats, blocks, bands, light kettlebells
- Coaches
- Joel
- On the timetable
- 6 a week
Sun salutation, standing halfA dot every 1/6 s
05 · 4 × 60 min · 4 per coach
Foundations
Four coached sessions over two weeks. You learn the hip hinge, the squat, the overhead press and how to brace: first with a dowel, then a kettlebell, then a bar.
Who it's for
Anyone new to lifting, or coming back after a long break. It's how everyone joins Strength. £79, and if you join a monthly plan within 14 days we take it off your first month.
A session, minute by minute
- What the coach watches
- Ribs down and a breath held before you move. Knees track over your toes. The weight stays over the middle of your foot.
- You'll use
- A dowel, a 12 kg kettlebell, then a 15 or 20 kg bar
- Courses start
- Wednesdays 17:30 and Saturdays 12:00
Goblet squat · 12 kgA dot every 1/6 s
Next
See the week36 sessions, 06:30 to 19:30