Our Foundation Program. The What and The Why.
Mechanics. Consistency. Intensity.
This is the order in which training should be progressed. That is one of the main reason why we have a mandatory foundation program for all new members to our gym.
Our foundation program consists of three one on one classes that are an hour in length. We spend those three hours teaching the basics of movement and also getting to know you and how we can help you. Our three goals of the foundation program are
1. To make you feel welcome and set you up for success.
2. Safety- the number one responsibility of a strength coach is keeping their athletes as safe as possible.
3. Improve your movement. We will focus on simple movements first then progress to more complex movements once you have mastered the basics.
During our three one on one classes we will coach you through the following movements/lifts
1. Bodyweight (Ring Row, Jump Rope, Sit Ups, Push Ups, mobility & flexibility)
2. Squats (Air Squat, Front Squat, Overhead Squat & Thruster)
3. Press (Overhead Press & Push Press)
4. Deadlift (Romanian, Conventional & Deadlift High Pull)
5. Accessory Movements (Kettlebell Swing, Wall Ball & Jumping Mechanics)
At first, you will be taught how to do the above movements using a PVC pipe and as mechanics are consistently perfect we will progress you to a training bar and then progressively load from that point. We will also focus on proper range of motion. We need to ensure that your joints are moving through their full range of motion pain free before ever adding load.
We also spend time teaching you how to recover. You will experience muscle soreness and thats ok! Minor muscle soreness is actually a good thing. That means we are making some positive changes to that muscle and its getting stronger. BUT! we can show you how to decrease soreness through stretching, mobility and self massage using foam rollers, and lacrosse balls. Along with that, you will also learn about simple changes you can make in your diet to decrease soreness and also improve performance in the gym.
After you have completed the three one on one sessions then you will receive a FREE week of classes within our group setting. During this time you will still receive the same great attentive coaching that you experienced during the foundation program. You will receive a personal scaled/modified workout which will be a similar version of the WOD (workout of the day) that everyone in class is doing. But the best thing about about the group training is the energy and camaraderie that you’ll experience. The members at 734 Strength are some of the best people you can surround yourself with. They will motivate you, make you feel welcome and help keep you accountable.
I hope this blog gives you vision of how all new members begin at 734 Strength. If you have any questions please let us know. We would love to answer them for you. And if the above sounds fun and push you need you can sign up for a FREE intro session with one of our amazing coaches.
Thanks for reading!