Welcome to the Learn To Lift Workshop
(February 24th, 10:00-14:00, Carrer del Bruc 8, 08010, Barcelona)
Learn the fundamentals of the most important lifts and find out how to optimize your training!
Come and join us for an in-depth look into some of the most important aspects of lifting and training. Led by expert coaches, you’ll pair theory with practice to truly understand the fundamentals of strength training, injury prevention and performance optimization.
You’ll be taken through the physics of lifting, movement patterns and ranges of motion while gaining hands-on experience in setting up and using common gym equipment safely (full schedule breakdown below).
From mastering key lifts like the Back Squat and Deadlift to understanding the nuances of injury prevention, this workshop will arm you with all of the knowledge and skills you need to walk away confident in your ability to train successfully on your own.
Whether you’re a beginner or a seasoned fitness enthusiast, this workshop will shape your understanding of movement and strength.
Invest In Your Fitness Journey Now!
Book your spot for the Learn To Lift Workshop and elevate your training experience. Gain the knowledge, confidence, and skills to make the most out of every session.
We’re only accepting 12 people to ensure teaching quality, so book fast!
Coach Harriet
Harriet grew up in the rural Essex, English countryside and moved to London where she trained and worked as specialist physiotherapist in the areas of chronic pain and fatigue in the National Health Service (NHS). She has 13 years experience working with and providing rehabilitation for adults with complex physical and mental health conditions as well as those that have struggled to return from serious injury.
Coach Max
Welcome! I started training when I was 5 years old doing Judo (my first love) and through the years I’ve done a multitude of sports such as men’s gymnastics, running, road cycling, alpinism, fencing, windsurfing, snowboarding, climbing, Brazilian Jiu-Jitsu… some of which I still practice today.
When I started Personal Training, this background helped me understand how different people move for different purposes. I now have been helping people reach their goals and understand how their bodies move for 8 years and I’m looking forward to helping you too.
Workshop Structure
Introduction (5-10 minutes)
Get acquainted with our studio, coaches, and workshop format.
Learn the importance of prevention, technique, and confidence-building.
Understand the purpose of theory sessions to empower your fitness journey.
Theory 1: Physics and Training (20-30 minutes)
Dive into the physics of lifting to enhance self-assessment of your own movements.
Explore key principles guiding effective and efficient training.
Understand basic physics applied to movement, levers, and joints.
Movement patterns of the body and their significance.
Learn about movement phases and how to use them: eccentric, concentric, isometrics.
Benefits of different Ranges Of Motion (ROM) and how to choose which.
Basic principles: progressive overload, specificity, reversibility, variation, etc.
Types of training and their applications: max strength, power, speed, hypertrophy, endurance, mobility, skill acquisition, self-expression.
Hands-on program design: goals, needs analysis, periodization, frequency, exercise selection, and more.
Effort and fatigue management: stimulus to fatigue ratio, rep ranges, identifying fatigue levels, and decision-making on rest days.
Warm-Up (5-10 minutes)
Execute a simple general warm-up while understanding the importance of choosing appropriate movements for each session (utilizing the RAMP method).
Practical 1: Basic Equipment Set-Ups and Learning Movements (90 minutes)
Safely set up and adjust common equipment: DBs, BBs, KBs, bands, racks, J-hooks, and more.
Establish guidelines for a consistent set routine and a good set-up for safe training.
Learn the techniques for:
Back Squat
Deadlift
Bench Press
Overhead Press
Band Chin-Up & Band Dip
Focus on prevention, technique, confidence-building, and addressing common issues.
Understand weight selection, specific set-ups, movement technique, bailing, and spotting techniques.
Emphasize clear communication with your spotter for a safe and effective workout.
Break (20 minutes)
Snacks and drinks will be provided.
Theory 2: Rehab, Common Injuries, and Special Populations (30 minutes)
Address rehab, common injuries, and adapting movements.
Explore principles for injury prevention and management.
Consider factors such as overload, timing, goals, weight selection, and holistic well-being (sleep, diet, stress, and programming).
Practical 2 (60 minutes)
Flexibility Basics (10-20 minutes)
Learn with us in the center of Barcelona
FAQ’S
When and where does the workshop take place?
The workshop will take place in our private studio at Carrer del Bruc 8 in the very centre of Barcelona city 5 minutes from Plaça de Catalunya.
What fitness level or experience do I need?
The workshop is open to beginner & intermediate levels and will help anyone looking to improve their technique, understand how to program sessions better, avoid injuries and help you develop all the tools needed to start seeing real results in your training.
What should I bring or wear?
All you’ll need is to come ready in fitness clothes and take a bottle of water with you.
Will I be training myself on the day?
Yes! This won't be hours of just listening to a coach deliver presentations. Instead, you can expect a substantial amount of hands-on practical exercises, guaranteeing a comprehensive understanding of the fundamentals, theories, and intricate movements involved.
Will this compare to an intro at a commercial gym by an instructor?
Absolutely not and far from it. Harriet and Max bring extensive expertise in both strength training and physiotherapy, accumulating a combined 20 years of experience. Anticipate acquiring advanced knowledge in both strength training and injury prevention, delving much deeper than what a typical commercial gym walkthrough would provide.