IntermediateIncludedPerformance plan
Strength
Strength Foundations
Learn the squat, hinge, press and pull with a coach at your shoulder.
Overview
Strength Foundations is where most Ironhouse members start. Over a 60-minute session a coach walks a small group through the six movement patterns every programme is built on: squat, hinge, push, pull, carry and brace.
Every class follows a simple structure: a 12-minute movement prep, a main lift with coached sets, an accessory block and a short conditioning finisher. Weights are chosen for you in week one, then logged in the Ironhouse app so you can see your numbers climb.
Highlights
Coach-led sets
One coach for every ten athletes, always on the floor.
Tracked progress
Your lifts are logged so every week builds on the last.
Technique first
We add load only when the movement is clean.
12-week blocks
Structured cycles with a test week at the end.
What’s included
- Barbell, dumbbell and kettlebell work
- Personal starting weights
- Warm-up and mobility block
- Progress logged in the app
- Chalk, belts and straps provided
- Suitable from day one
What a session looks like
Joint circles, hip openers and activation drills that prepare you for the main lift.
Five coached working sets of the day's lift, with cues and video feedback where it helps.
Two or three supporting movements for the muscles that keep you strong and injury-free.
A short sled push, carry or bike interval to leave you breathing hard, not broken.
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