What we coach
What we run
Six formats, one programming system. You can start in a group and move to one-to-one later, or the other way around. The journal stays the same.
Everything we run is built from three blocks: strength, conditioning and mobility. A Foundations hour uses all three. A Strength Block spends most of the time on the lifts and uses conditioning only as far as it serves the next week. Return to Load and Run Support change the mix, not the method. We would rather you know which hour you are walking into than collect a long menu of class names that hide the same work under different titles.
Foundations — small group (up to 6)
60 min · up to 6 people · Mon/Wed/Fri 07:00 and selected evenings
This is the standing hour for people who want a week they can keep. It suits you if you can give us two or three mornings or evenings, if you prefer company on the floor, and if you do not need every session rewritten around a single lift. New lifters start here. So do people who have trained for years and want a room that will still watch a squat.
You arrive, we take five minutes to look at the journal, and then the group works through a warm-up that matches the day’s lifts. The main work is usually a squat or hinge, a press or pull, and a short conditioning piece that does not wreck the next morning. We finish on the mats with the range the day actually used. If someone needs a different stance or a lighter bar, we change it without stopping the rest of the room.
A session usually includes:
- A joint and breathing warm-up written for that day’s lifts
- One primary lower-body pattern, loaded for the week of the block
- One upper-body press or pull
- A short conditioning piece on the rower, bike or sled
- Five to eight minutes of mobility that belongs to the work just done
Most people come two or three times a week. Packs and drop-in rates are on the rates page.
Strength Block — one-to-one
60 min · one person · booked around your week
One-to-one suits you when the week will not sit still, when a pattern still needs more eyes than a group can spare, or when you want the hour spent almost entirely on the lifts. We still use the same four-week shape: volume, load, a quieter fourth week. The difference is how closely we can change the plan mid-session.
The hour starts with whatever the journal says you need to revisit. We then work a small number of lifts with enough rest that the last set still looks like the first. Conditioning, if it appears, is there to support the next block, not to leave you on the floor. You leave knowing the loads for the following session before you reach the street.
A session usually includes:
- A review of last session’s loads and how the days between felt
- A focused warm-up for two or three main lifts
- Primary and secondary strength work with rest that protects the bar speed
- One accessory pattern that addresses a limit we can see
- Notes written in the journal before you go
Weekly frequency is usually two sessions. See rates for singles and the eight-session pack.
Return to Load — desk-bound and post-layoff bodies
60 min · 1:1 or pairs · mid-morning and evening
This is for people who have spent long seasons in a chair, or who are coming back after months away from training. The first job is to take load again without treating every session as a test. If you are seeing a physiotherapist, we work alongside your physiotherapist’s guidance; we don’t replace it. We will ask for that guidance in writing if the work touches a tissue they are managing.
Sessions stay simple: a hinge or squat you can control, a carry or a press that does not pick a fight with the desk posture, and a short piece of work that raises the heart rate without asking the joints to invent a new pattern. We progress range before we progress load. If a day arrives worse than the last, we hold the plan rather than invent a harder one.
A session usually includes:
- Breathing and positional work before anything is loaded
- A squat or hinge variation chosen for the range you have today
- A carry, press or row that we can watch from the side
- A brief conditioning piece only when the main work stayed clean
- A written note on what to do with the rest of the week
Twice a week is enough for most people in the first block. Rates follow the one-to-one and pairs lists.
Run Support — conditioning for humid-weather running
50 min · up to 6 people · Tue/Thu 18:00
Singapore running is a heat problem as much as a mileage problem. This hour is for people who already run and keep losing weeks to tight calves, a sulky Achilles, or a Tuesday that felt fine until the evening session sat on top of a hot lunchtime jog. We do not write your running plan. We write the strength and conditioning that lets that plan survive the weather.
The session is shorter than Foundations because most people still have a run to do that week. We lift, we load the lower leg slowly, and we do a small amount of hard work in the room so the hard work outdoors can stay honest. If you are in the middle of a race block, tell us. We will cut the session before we cut your key run.
A session usually includes:
- A calf and foot warm-up that takes longer than people expect
- A hinge and a single-leg pattern
- Calf raises or soleus work to a tempo we can count
- A short bike or row interval that does not beat up the lower leg
- A note on how to place the next run
One or two sessions a week beside your running. Drop-in and pack prices are on rates.
Pairs training — two people, one coach
60 min · two people · booked together
Two colleagues, two people who share a household, or two friends who will actually show up on the same days. The hour works when both of you can live with a shared plan. We will not force identical loads. We will keep the patterns in the same family so the coach can watch both of you.
You warm up together, lift in turn, and finish on the same clock. The journal has two columns. If one of you has a travel week, the other can still come as a one-to-one by paying the difference, or you can pause that week. We would rather rearrange than watch one person grind through a session written for two.
A session usually includes:
- A shared warm-up with individual range checks
- The same primary lifts at individual loads
- One accessory that each of you may run at a different volume
- A short conditioning piece you can do side by side
- Two journal entries before you leave
Weekly pairs are usually two sessions. See the pairs rate on the rates page.
Mobility Hour — Saturday open session
60 min · open floor · Saturday 07:30
Saturday morning is for the work that weekday hours squeeze out: hips, thoracic spine, ankles, and the breathing that makes a squat look like a squat again. It is not a recovery class in the soft sense. You will work. You will not be asked to express a one-rep maximum.
The floor is open to anyone already training with us and to people who want a single Saturday to see the room. We set stations, we coach the positions, and we keep the music down. If you only ever come on Saturday, we will tell you that the weekday lifts are still the thing that changes how you feel at the desk.
A session usually includes:
- Floor breathing and a long hip opener
- Ankle and calf work against the rig
- Thoracic and shoulder positions with a dowel or bands
- A short sequence you can repeat at home in ten minutes
- Time to ask about the weekday plan if you have one
Once a week is the point. Saturday pricing is on rates.
What is included in every programme
- A written programme for the current four-week block, so you can see the week before you arrive.
- A shared load journal that any coach on the floor can read. Replacements do not restart your story.
- A video review of the basic patterns from the intro session, kept on file so we are not guessing at your squat in week six.
- Messages between sessions during working hours, for the practical questions: a sore knee, a flight, a missed Tuesday.
- The room: showers, a place for a bag, and the kit listed on the studio page.
- A review at the end of each block, on the floor or by e-mail, before we write the next four weeks.
What we don’t do
Eating plans
We will talk about eating in the same way we talk about sleep: enough, regular, and not used as a punishment after a session. We do not write meal plans or sell a method for losing weight.
A six-week transformation
Four-week blocks are how we organise load, not a promise about how you will look. If someone offers you a new body in six weeks, they are selling a story we will not match.
A replacement for medical care
Pain that is new, sharp, or unexplained belongs with a doctor or a physiotherapist. We coordinate with the people who treat you. We do not diagnose, inject, or clear you for sport.
Supplements
We do not sell powders, bars or bottles, and we do not take a cut from anyone who does. If you already use something, tell us so we can keep the training honest. We will not add a product to the invoice.
Choosing between group and one-to-one
Group suits you if…
- You can keep two or three fixed slots in a normal week.
- You like other people on the floor and do not need every lift rewritten.
- You are happy to share a coach’s eyes with five other people.
- You want the lower rate and a standing rhythm more than a custom hour.
One-to-one suits you if…
- Your week moves: shifts, travel, or a calendar that will not sit still.
- A pattern still needs more coaching than a group can give.
- You are coming back from a layoff and want the load watched closely.
- You prefer the hour spent almost entirely on your own lifts.
Start with an hour
The intro session is the same for every programme. We use it to see how you move and to tell you, plainly, which format we would put you in first. You can book that hour without choosing a pack.