THE STRENGTH SESSIONS, VIRTUALLY...

Ever since lockdown, The Strength Sessions has been held entirely through live online classes, and as we return a little towards normal, I intend to run both real world and virtual sessions for the foreseeable future. Join a virtual class this week to find out what The Strength Sessions is all about!

Here’s a quick look at this month’s moves. Don’t worry, you’ll be taught the perfect technique and progression for you in the class (absolute beginner to advanced). This is just to whet the appetite and show you how to set up your training arena. Scroll down to the bottom of this page for quick notes on that!

THE STRENGTH SESSIONS IS ZOOM-ING IN!

The Strength Sessions is one of London’s highest-rated gym classes, usually running out of the swish 5-Star dream gym in Le Meridien Hotel, Piccadilly.

We do 30-minute small-group strength classes.

It’s run by experienced, hilarious and rather dashing personal trainer Tom Whelan.

Since we are in lockdown and the gyms are shut and the people are stuck home, The Strength Sessions — like everything else — has gone virtual!

If you want to get a bit of social and a bit of structure in your day, while taking advantage of your altered schedule and being stuck at home, why not pour your efforts into The Strength Sessions, -- a well structured, carefully coached, tried and tested bodyweight strength system, rather than gimmicky online HiiT classes or ill-advised random acts YouTube class follow-alongs?

Regulars and new clients are all welcome! Read on to find out how to get started and to get the benefits of having an experienced personal trainer keep you accountable and plan your training.

One-on-one sessions or private group classes for friends or corporate teams are also available! Just WhatsApp me on 07792959096 and let me know what you have in mind!

Tom

HOW TO GET STARTED

It’s easy to get involved!

1 TAKE A FREE TEST DRIVE

Just book your test class through MindBody here. Or just WhatsApp me (Tom) on 07792959096.

2 IF YOU LIKED IT, TRY A FEW MORE CLASSES WITH THE 3-FOR-1 INTRO DEAL

That’s right, you can try 3 more classes for just a £10.

3 THEN BECONE A REGULAR FOR JUST £10 POUND A CLASS

Or ask for an unlimited monthly deal! members typically pay £50 for up to 8 sessions and £90 for 12 or more.

BEFORE YOUR FIRST CLASS

Check the vid at the top of this page to preview this month’s moves and scroll to the bottom for a quick discussion of how to set up!

THE TIMETABLE

The timetable currently looks like this:

MORNING:

7 15am Monday and Friday morning

7am Wednesday mornings

8am Tuesday and Thursday mornings

AFTERNOON AND EVENING:

12 30pm and 6 30pm Monday to Friday

SATURDAY:

10 30am

----

Although it may expand / change depending on demand.

THE STRENGTH SESSIONS KEYS TO SUCCESS

The Strength Sessions is a cross between personal training, an athletic conditioning programme and a group fitness class. What makes The Strength Sessions special is a combination of elements:

THE STRUCTURED PROGRAMME

We run a continuous 4-month programme with 4 monthly templates which we rotate and strive to master. It’s a delicious, eclectic mix of bodyweight strength moves, single-leg squats and basic gymnastic strength drills. Attack it 2-5 times per week and you’ll be ripped, lean and completely unrecognisable in 6-weeks (or so).

THE COMMUNITY FEEL

We’ve got loads of friendly regulars and classes have a nice motivational vibe. You’ll meet some new folks and be sure to have plenty of laughs while being relentlessly tortured along the way.

ACCOUNTABILITY

One of the main reasons people fail at fitness is because they have no one to keep them on track. Join The Strength Sessions, commit to your training schedule and I will make sure you stick with it!

TECHNIQUE FEEDBACK

One of the main benefits of The Strength Sessions over nearly all other group fitness is the fact that YOU GET WATCHED and COACHED on nearly everything you do.

Better technique = better results and lower chance of injury.

That’s a big deal, and what this is all about. Join Virtually, The Strength Sessions and you’ll get feedback and the necessary encouragement and praise (or otherwise) on everything, plus tips and notes after the class where necessary. Everything is customised, beginner friendly and adaptable to your ability level, quirks and exercise arena (or lounge room).

MAKING VIRTUAL CLASSES DAMN EFFECTIVE

Erm, this is all very new to me, but so far we’ve managed to upload our friendly but motivating class setting to the virtual classes. In test classes so far I’ve found the following are key to online class success:

YOU MUST GIVE ME GOOD CAMERA ANGLES

If you want good coaching, I gotta be able to see what you’re doing — clearly, and from the right angles. Take some time and practice framing a nice shot.

As a general rule, landscape mode, camera low down and in a position where you can let me watch from the side works better.

TAKE IT SERIOUSLY

You can do serious training at home, if you know what you’re doing and if you bring the right attitude.

Your muscles, they don’t know whether you’re lifting a weight, swinging a kettlebell, doing bodyweight work or using resistance bands.

They know one thing: mechanical tension.

Work diligently enough and you can get serious results training anywhere.

Training at home can be brutally effective as long as you show up, concentrate and work hard day-in and day-out.

GOOD INTERNET CONNECTION

For these classes to run smoothly, everyone really does need a decent internet connection. If you’re constantly buffering or cutting out it makes it a little tricky.

INTERACTION

The more interactive we can make the classes, the more fun it is for everyone — and when you speak, others can see you on Zoom, which is more fun than just looking at me all the time. So please be ready to chip in — do a few countdowns, yell when you’ve finished your sets, and by all means critique someone else’s form to help me give them a hard time!

COMMUNICATION

I do my best to plan classes beforehand and send you notes afterwards if anything needs clarifying or working on.

But I’m definitely finding that one of the real keys to success in making these classes effective is to communicate before, during and after classes to make sure we get the perfect exercise and structure to help you get the most out of it.

So please don’t just show up, go through the motions and keep your head down! Communicate, engage, interact and let’s get it just right!

COMMITMENT

I might have mentioned that already! Anyway, online/offline, it doesn’t matter: commit to getting more out of your training, keep showing up and good things will happen.

GROUPS / CORPORATE TEAM CLASSES

I’ve already taken on a couple of corporate teams who want to train together to keep morale up during this weird time.

To arrange a virtual corporate class or set up a private class with a bunch of friends, just give me a shout on 07792959096 and we’ll customise it to suit your needs.

VIRTUALLY, PERSONAL TRAINING

If you prefer a fully tailored one-on-one experience, that’s also possible.

Take a free consultation / trial session and then we’ll plan it from there.

30 mins £40

45 mins £60

60 mins £75

REFERRALS

If you want to arrange for some of your friends to take some classes with you, put them in touch to arrange an intro session, either one-on-one or as a group.

CAMERA SKILLS AND TECH STUFF

GET ZOOM

On laptop you don’t even need to download it (laptop works best so far). But on iPad or iPhone, get the app and you should be all good.

GET YOUR SOUND / WIFI / ANGLES RIGHT — it matters.

Play with your placement of the camera, the better I can see you, the better — both for you to get feedback and coaching, and to make it more fun for your fellow class folks to see everyone else training along with them.

LAY OUT YOUR ARENA

make sure it’s clear and safe and follow the instructions in the —> programme notes <— to get yourself set up for all the moves.

BE CAREFUL OUTSIDE

You need good Wifi or it won’t work. Wireless headphones are requested if you train outside.

BUY SOME EQUIPMENT

You don’t need much, but a little goes a long way. See the guide below for a few key recommendations.

JOIN THE CLASS EARLY

Unless I’m running back-to-back, you’ll be able to join 10 minutes early and get any niggling connection issues out of the way.

EQUIPMENT...if you want it / can get it

You really really don’t need ANY equipment.

I am replanning the programme so you don’t need ANYTHING.

And we have options for every situation that fit the class structure.

But a little goes a long way.

So I recommend both these two resistance bands:

this one.

and this one. 

if you want one, this is a decent mat apparently (according to Elena):

link.

You can always go mad and buy the bars if you really want to:

here.

But you really don’t need them, I promise.

HOW TO SET UP FOR THIS MONTH’S CLASSES

These classes are designed to be taken as often as possible:

Monday and Thursday are Day 1: Full Body

l Tuesday and Friday are Day 2: Legs and Core emphasis

Wed and Saturday are Day 3: Upper Body emphasis

Now, please remember that you can do the class with no equipment whatsoever. I’ll have plenty of options for you in the class if you don’t have any equipment or suitable furniture for our planned moves.

You can see these moves in the video at the top of the page. Don’t worry, you don’t have to learn anything, I’ll teach you properly in class and find the perfect progression of each move for you — however easy or difficult you need it to be—the video is just to whet the appetite and to help you to prep your training arena!

Most of the moves just need some floor space, but the few that would benefit from equipment:

THE CONSTANT-TENSION SKATER SQUAT

This is a strength-endurance move that will help your mobility. It’s NOT a balance exercise. We don’t want balance to be an issue, so garb a chair / table or sturdy object to use to take the balance out of it.

L-SIT

You can do this on a suitable chair, or it works well with two dining chairs. If not, there’s a floor version that can work for everyone, so don’t stress it.

THE PUSH-UP DROP SET

If you’re not particularly strong at push-ups, be ready with a cushion for the knees on the floor, and possibly two dining chairs so we can elevate your hands.

THE SPRINT SQUAT

Either a dining chair or a couch, but we want you to be able to do 20 reps per leg...fast!

HORIZONTAL ROW

The easiest option: a large bath towel for ‘the Towel Ripper’, but if you have suitable bars, a TRX or a chair you can squeeze under for Body Rows, all the better.

DRAGON FLAG

You can do the dragon Flag just on the floor with your arms by your sidebut if you have something (THAT WON’T MOVE!) that you can hold onto behind you, then it’s even better.

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