6 weeks · 2 sessions a week
Back to the Bar
Six unhurried weeks for members returning after time away from training.
£45one-off, any plan
The shape of the block
Week by week
Bar height is the week's planned working intensity — a percentage of your one-rep max for lifting, of your benchmark pace for conditioning.
- Learn — Technique at light loads
- Build — Volume rises, loads moderate
- Load — Fewer reps, heavier bars
- Deload — Planned easy week
| Week | Phase | Intensity | Main work |
|---|---|---|---|
| 1 | Learn | 30% | Positions |
| 2 | Learn | 40% | Positions + tempo |
| 3 | Build | 50% | 3 × 8 light |
| 4 | Deload | 35% | Check-in week |
| 5 | Build | 60% | 3 × 8 |
| 6 | Load | 65% | 4 × 6 |
For anyone coming back after months away — a new job, a new baby, a long winter. Back to the Bar rebuilds positions and work capacity slowly, with a coach check-in every fortnight. It is a training plan, not medical advice; if you are recovering from an injury, clear training with your clinician first.
- Positions rebuilt before load returns
- A coach check-in every fortnight
- A clear handover into classes
A sample week
What a typical week asks of you
| Day | Session | Work |
|---|---|---|
| Tuesday | Mobility | Breathing, hips and shoulders · 45 min |
| Saturday | Foundations | Goblet squat and hinge · 3 × 8 light |
Classes it uses
- Mobility45 min
- Foundations60 min
- Engine45 min
Written by
Theo Adeyemi, head coach, conditioningOther programmes
