Small Group Training · Glasgow West End

Small group training, capped at 6 to 8.

Small group training at SPACE is coached strength training in groups of six to eight. You follow a ten week programme called Build, see your sessions seven days ahead in the FITR app, and are tested in week one and retested in week nine.

Included
—Groups of 6 to 8, never more
—Programming in FITR, 7 days ahead
—Physical tests in weeks 1 and 9
—Body composition scans in weeks 1, 6 and 10
—Macro nutrition support
—Unlimited access to our other classes
6 to 8
People in the room.
10 weeks
The length of a block.
7 days
How far ahead you see it.
3 lifts
Squat, bench, deadlift.
The programme

What is Build?

Build is our small group strength programme. The goal is strength and capacity. It runs in ten week blocks with dedicated squat, bench and deadlift days.

Coaches take you through barbell, dumbbell and kettlebell work and teach the technique behind it.

FITR app
Your programme, seven days ahead
—Sessions visible a week in advance
—Weights and reps logged as you train
—Loads set from your own history
—Video on every movement, scaled versions included
Small group training member working with dumbbells at SPACE
A full Build week

What does a small group session look like?

Three sessions a week, four blocks a session, always in the same order. Squat at the front, hinge in the middle, press at the end.

Week 2 of 10
8 to go
01
Movement prep
02
Main lift
03
Accessory
04
Conditioning
Day 1
Squat
Movement prep
6:00
Squat specific
Deep squat rotations, bird dog, bodyweight RDL. Then Kang squats, side lunge with ankle reach, counter movement jumps.
Main lift
Rolling 3:00
Back squat
Two building sets, three test sets of 5 at RPE 7 to 7.5, around 77% of your 3RM.
Accessory
10:00 AMRAP
Hinge and pull
Pull ups scaled to you, deadball good mornings, plank shoulder taps.
Conditioning
15:00
Aerobic intervals
Bike or row. 30 on, 30 easy. Then 4:00 on, 2:00 off, paced off watts.
Day 2
Deadlift
Movement prep
6:00
Hinge specific
Knight to hamstring, adductor rotations, rocking frog. Then B stance kettlebell deadlift, banded pulldowns, broad jumps.
Main lift
Rolling 3:00
Deadlift
Two building sets, three test sets of 6 at RPE 7 to 7.5, around 77% of your 5RM.
Accessory
10:00 AMRAP
Squat and push
Heavy goblet squats, push ups, plate hold dead bugs. Opposite pattern to the lift you just did.
Conditioning
15:00
Ski intervals
In pairs. 20 on, 20 off. Then 2:00 on, 2:00 off at your 1k pace plus six seconds.
Day 3
Bench press
Movement prep
6:00
Press specific
Six minutes priming the positions you are about to load.
Main lift
Rolling 3:00
Bench press
Two building sets, three test sets of 5 at RPE 7 to 7.5, around 77% of your 3RM.
Accessory
2:00 on
Lunge and core
Goblet lunges into plank toe touches. Cossack squats into plank front reach. Reverse lunges into renegade rows.
Conditioning
12:00 AMRAP
Mixed modal
Kettlebell swings, wall balls, calories on row, ski or bike.

Your weight comes from your own 3RM or 5RM and your erg pace from your own 1k time trial. The app gives you the number, RPE lets you adjust on the day.

Benchmarking

How do you know it is working?

Every block is measured at the start, the middle and the end.

Physical tests
Set before the block. Tested week 1, retested week 9.
Body composition
Scans in weeks 1, 6 and 10. Lean mass, body fat mass and percentage.
FITR app
Every set you log, kept in one place.
Macro support
Nutrition guidance alongside the block.
The SPACE studio sign
Start here

Not sure where you fit?

Four questions and we'll tell you which class suits how you want to train, when you can get in, and what to do first.

Find your class
Every level

Can a beginner do this?

Yes. Every movement has a scaled version and a coach is on the floor for the whole session, giving you the alteration and the cue to correct it. Loads and paces come from your own numbers, so you train at your level, not the room's.

—A scaled version of every movement
—Loads and paces set from your own numbers
—Coaching through the session, not just the start
—Beginners and experienced in the same room
Questions

Before you book.

Glasgow West End

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