FOUNDATIONS
Eight weeks, empty bar to first plates. Squat, hinge, press, brace — technique before tonnage, always. Where every member starts, including the coaches once.
8 WEEKS · 3 SESSIONS/WK · CAP 12
STRENGTH IS EARNED IN SETS.
Barbells, coaching, consequence. Twelve lifters per class, a coach who counts every rep, and a scoresheet with your name on it. Your first session is free — the standard is not.
180 KG — BACK SQUAT
SET 01
FIVE REPS · RPE 8 · NO SPOTTER NEEDED YET
01
THE DOCTRINE
The doctrine: no mirrors, no machines, no shortcuts
NO MIRRORS.
NO MACHINES.
NO SHORTCUTS.
Every FORMA room is the same: nine platforms, calibrated plates, chalk in buckets, and a coach who has competed. There are no treadmills to hide on and no mirrors to perform for. You squat, press, pull and carry — then you write your numbers on the wall sheet where the whole room can read them.
It sounds severe. It is. It is also the friendliest room you will ever train in, because everyone in it remembers their first empty barbell.
02
THE PROGRAMS
THE TOTAL
Powerlifting proper. Squat, bench, deadlift on a nine-week wave, openers to third attempts. Twice a year we run an in-house meet with real judges and real lights.
9 WEEKS · 4 SESSIONS/WK · CAP 10
FAST BAR
Olympic lifting. Snatch and clean & jerk taught from the top down, on platforms built for dropping. Loud, technical, addictive. Bring hard shoes and patience.
ROLLING · 3 SESSIONS/WK · CAP 8
THE YARD
Strongman conditioning. Yokes, sandbags, farmer's handles, the sled that everyone hates by name. Forty-five minutes, no barbell, no mercy, endless carryover.
DROP-IN · 45 MIN · CAP 14
03
THE SCORESHEET
WEEKLY TIMETABLE — ALL ROOMS
SANCTIONED BY NOBODY · ENFORCED BY EVERYONE
| DAY | ATTEMPT 1 — 06:15 | ATTEMPT 2 — 12:30 | ATTEMPT 3 — 18:45 | LIGHTS |
|---|---|---|---|---|
| MON | FOUNDATIONS — R.O. | THE TOTAL — M.K. | FAST BAR — J.T. | |
| TUE | THE YARD — D.A. | FOUNDATIONS — R.O. | THE TOTAL — M.K. | |
| WED | FAST BAR — J.T. | OPEN PLATFORMS | FOUNDATIONS — R.O. | |
| THU | THE TOTAL — M.K. | THE YARD — D.A. | FAST BAR — J.T. | |
| FRI | FOUNDATIONS — R.O. | FAST BAR — J.T. | THE TOTAL — M.K. | |
| SAT | THE YARD — D.A. | MEET-DAY SIM — ALL | OPEN PLATFORMS | |
| SUN | REST. IT IS PART OF THE PROGRAM, NOT A REWARD. | |||
04
THE ROOMS
FORMA DOCKS
UNIT 4, WINTERGATE WHARF — THE ORIGINAL. LOW CEILINGS, HIGH STANDARDS.
- PLATFORMS
- 09
- OPENED
- 2019
- HOUSE PR
- 310KG DL
FORMA IRONBOUND
88 FOUNDRY LANE — BUILT IN A FORMER TYPE FOUNDRY. THE POSTERS CAME WITH THE LEASE.
- PLATFORMS
- 09
- OPENED
- 2021
- HOUSE PR
- 142KG C&J
FORMA SOUTH YARD
2 CALIPER STREET — THE LOUD ONE. HOME OF THE YARD AND THE SLED CALLED DOUGLAS.
- PLATFORMS
- 09
- OPENED
- 2023
- HOUSE PR
- 400M YOKE
1,214
MEMBERS ON THE SHEETS
9,412
PRS LOGGED ON THE WALL
27
IN-HOUSE MEETS JUDGED
05
FIRST ATTEMPT
YOUR OPENER IS FREE.
One full coached session, any program, any room. We will teach you to brace, load your first bar, and put your name on the sheet. If you never come back, the sheet stays up anyway.
No card. No contract. No sales call. One session, one coach, one bar.