Project STRONG is for women of any age who are ready to increase strength, improve movement capacity, build a more resilient body and mind, and most importantly, become more confident with the barbell. Whether you have specific strength goals or are just ready for a new approach to fitness that rewards not just dedication and consistency but the bravery of pursuing something tough in the face of intimidation, Project STRONG is the program for you.
We're looking for 4-6 women who are relatively new to the barbell and are looking to get stronger, build lean muscle, increase bone density, and just feel like even more of a badass living life! We'll spend our first week learning (or relearning) how to squat, deadlift, and press properly (including modifications that are appropriate for your body) and the remainder of the series getting #strongertogether.
When we're done, you'll know how to navigate the weight room, how to warm up properly, how to eat to fuel your newfound STRONG endeavors, and anything else that might help you on your journey to barbell glory.
During Project Strong you will...
- Spend your first two weeks learning, reviewing, and honing technique in the barbell "big lifts" - the squat, press, and deadlift. Whether you're brand new to the barbell or it's not your first rodeo, this will be an opportunity to allow your coach to see you move, anticipate any needs for modifications, and ensure that you're completely confident and are able to make continued progress.
- The remaining 6 weeks will be spent adding weight to the barbell!
- Learn how to incorporate moderate intensity cardio, accessory movements, mobility/movement prep work, and common correctives to ensure you stay healthy and injury free. In the beginning of the series, the group will use similar movements, but as you develop as a lifter, you may receive individualized assignments to make sure your program is tailored to your needs.
- Have access to FUELhouse's Open Gym times to come in (if needed) to make up missed sessions or complete any additional mobility/cardio homework.
- Option to purchase individual class passes to attend other classes at FUELhouse.
When does Project STRONG begin?
- Begins: February 22nd, 2017
- Morning Tribe: W & F @ 10am
- 8-Week Phases
- Limited to 6 awesome peeps
How much is it?
For only $47/hour x 2 hours a week ($376/month) you will have the benefit of personal training in a very small intimate setting at a fraction of the cost of a 1:1 private session (avg $110/hr). FUELhouse members will be allowed to place their membership on hold during their semi-private training series.
Your investment includes:
- custom programming
- personalized coaching two times a week for an hour at a time
- NEW THING: Access to 9 classes/month at FUELhouse for the duration of the series (think yoga, kettlebell, conditioning, etc)
- access to Open Gym hours at FUELhouse
- off-day support and measured progress
These programs are billed monthly for a min. of 2 months via autopay. Please note that no refunds will be given once the series has begun.
What will a typical day look like?
Plan to show up a few minutes before the session begins to get warm on a bike, rower, or foam roller. We'll complete a comprehensive full body warmup as a group that will take about 10 minutes. Then, we'll get on the bar, with the main focus of our hour being squats, deadlifts, and presses. We'll start light to give you plenty of time to hone technique, then we'll aim to add just a little bit of weight each week. By the end of week 8, you'll be noticeably stronger and more powerful.
Why do we love the barbell?
Because chalking up your hands and picking up something heavy is awesome. Because it's an awesome shift in mindset to focus on what your body is capable of DOING if you're tired of always worrying about how it looks. BUT WAIT - it's also a great way to build lean muscle and strong bones. If you're a HIIT or cardio junkie and have plateaued in your results, focusing on gaining strength can be the change you need to see progress again. If you're pressed for time during the week or don't have much energy to spare for recovery from intense exercise, just about every medical professional out there will agree that your time should be spent first on dedicated strength training.
As Meg's barbell coach told her years ago: "Strength is more than just the number of plates on the bar - it's everything that's overcome with each lift." It's tough to articulate how knowing your way around a barbell builds a feeling of resilience and awesomeness in everyday life - you'll just have to see for yourself!