Strength Training Program

Overview

“Any bloody fool can make a workout tough. But it takes a truly intelligent coach to make a workout 'effective'.”

You've been through a lot of different physical activities, offerings that promise to make you 'fit'. You've probably also been to a gym at some point, hoping to pack some muscle on that frame and become stronger in the process. But you were never satisfied with the results, were you? You were never happy with the activity itself, were you? You hop from one activity to another and continue with it for a while till you get bored and leave. You intermittently attend the gym for small durations, and again get bored and quit. But you never see any concrete progress. And the few times you do see some progress, it all goes away the moment you stop the activity.

The problem with most activities you may have engaged in so far, including training in commercial gyms with weights the way their instructors make you train, is that they do not make you fit, and they certainly do not make you strong. Since the training is not grounded in scientific principles, the results aren't long-term either. And strength is more important than being fit, because Strength is the most important component of Fitness.

This is where we come in. We've been making weak people strong for a while now, and also been getting athletes into shape for their respective sports. We apply scientific principles to our training, instead of blindly following fads or stuff that is done inside most commercial gyms. We know the right way to train with weights in order to get maximum results out of training and also keep you motivated to train for far longer than you could ever imagine possible with the 'boring gym routine'. And that is precisely what you learn when you sign up for any of our strength training programs.

What's more, in our training programs, you will learn the concepts behind training first, fundamental facts of science and biology that can be verified with any medical professional, so that you get a better understanding of what works, and what doesn't. Armed with this knowledge, you will be in a better position to take further decisions about your physical training endeavors. And hopefully not get duped by unscrupulous businessmen, pushy gym instructors, or fad-like activity classes ever again.

We've developed several programs catering to diverse needs, so have a look at the program details below to see which one fits your requirements.

Strength Training Fundamentals Group Camp:
This is a group training program where we teach the fundamentals of Lifting along with training theory, to get you started with your journey in strength training. Knowledge of the four basic lifts taught in this program in addition to training theory fundamentals imparted should arm you with enough knowledge to take your training into your own hands. This should be sufficient for the needs of most people, and should be the only exercises ever needed to be done to reach their goals for the vast majority of people for the rest of their lives (with minor changes to the program/schedule and/or exercise selection as time passes over the years). After learning the different lifts taught in the program, you should be able to go to any commercial gym, and carry out your own workouts without the need for additional personal training inside the gym ever again.
You Learn -
1) Training Theory -
• what is strength and how is it important
• basic knowledge of anatomical functions of the musculo-skeletal system
• different types of muscle contractions
• the three major energy pathways of the body and how they affect training and the number of repetitions you perform
• the General Adaptation Syndrome and how it is responsible for how you schedule your workouts
• how strength is increased through Progressive Overload Training
• difference between the core and abdominals and how it affects almost every exercise in your training routine
• how to set goals before commencing training and maintain records/training journal after commencing and why
• importance of nutrition and recovery for a proper training regimen
• and more
2) Gym Theory -
• what equipment to use inside the gym
• what equipment to avoid
• whom to listen to inside the gym and whom not to listen to
• how to handle other people who interfere with your training inside the gym, including trainers
• how to handle the equipment
• how to handle yourself around the equipment
• how to properly load a barbell
• list of very important things to look for in a gym before signing up or paying a single rupee
• and more
3) The Lifts -
• the four basic lifts that mimic the four basic functions of the body (lower body push - Squats, lower body pull/lift - Deadlifts, upper body pull - Barbell Rows, upper body push - Overhead Press)
• proper form for each of the lifts
• hands-on training along with handy tips for everything pertaining to each lift
• making sure you perfect your lifting form before moving forward
• you'll then be given a program/schedule to follow in the gym, along with detailed instructions on how to proceed with your progressive overload to make your strength gains possible
4) The last session will be reserved for reviewing your lifting form for each of the exercises, and checking your training theory knowledge.
Duration - 7 sessions of 2 hours each. Sessions are organized on-demand, but we hope to follow a schedule of Sunday mornings for 7 consecutive weekends. Timings can also be adjusted on-demand.
You Get - Strong. No more being puny and weak, ever again.
Prerequisites - Minimum of 4 people to commence a batch. Batch size limited to 8 people for quality-control.
Other - Drop-ins are permitted, but only under special circumstances, and on the discretion of the instructor. E.g. if you opt for the private training sessions, you can drop-in on the theory lectures. Or if you want to redo any part of this program again, and cannot opt for private training. Drop-ins are not counted toward minimum batch size.

Strength Training Fundamentals Private Sessions:
Same as the Strength Training Fundamentals Group Camp, but without most of the training theory. We'll only be covering the most basic theory to get you started, without which the exercises would seem confusing. Even if you sign up for this, we'd still recommend attending the theory lectures in one of our Fundamentals Group Camps whenever it happens.
You Learn -
1) Training Theory - basic training theory to get you started. Not as detailed as the group program.
2) Gym Theory -
• what equipment to use inside the gym
• what equipment to avoid
• whom to listen to inside the gym and whom not to listen to
• how to handle other people who interfere with your training inside the gym, including trainers
• how to handle the equipment
• how to handle yourself around the equipment
• how to properly load a barbell
• list of very important things to look for in a gym before signing up or paying a single rupee
• and more
3) The Lifts -
• the four basic lifts that mimic the four basic functions of the body (lower body push - Squats, lower body pull/lift - Deadlifts, upper body pull - Barbell Rows, upper body push - Overhead Press)
• proper form for each of the lifts
• hands-on training along with handy tips for everything pertaining to each lift
• making sure you perfect your lifting form before moving forward
• you'll then be given a program/schedule to follow in the gym, along with detailed instructions on how to proceed with your progressive overload to make your strength gains possible
Duration - No fixed course duration. Sessions last 1 hour each. Private sessions organized on-demand. Usually requires at least 5 sessions to teach all the material listed. You could always apply for more sessions if required.
You Get - Strong. No more being puny and weak, ever again.
Prerequisites - None.

Strength Training Advanced Private Sessions:
If you require additional training and wish to proceed beyond the basics after building a base level of strength, or wish to engage in sport-specific training, or need to learn additional lifts, or need to alter your existing routine, and need us to guide you further, then you can always sign up for additional training sessions with us for the same.
Duration - No fixed course duration. Sessions last 1 hour each. Private sessions organized on-demand.
You Get - Stronger.
Prerequisites -
1) Knowledge of Strength Training fundamentals - either having completed our fundamentals program, or you demonstrate you have adequate knowledge of the subject matter from outside.
2) Display a base level of Strength and show us the following figures for 3 sets x 5 reps (5RM) in the four basic strength benchmark exercises with PERFECT FORM (as per accepted international powerlifting standards) - Deadlift and Squat - 1.x bodyweight, Bent Over Barbell Row - 0.7x bodyweight, Overhead Press - 0.6x bodyweight.
Other - Since these are more likely to be organized for a single person most of the times, they are counted as private sessions. Although if you get more people for the same session, appropriate group charges will be levied instead.

Locations, Schedules, and Pricing

Currently we are conducting all our Strength Training sessions at our SAI Gym. We have a time-slot available during Sunday mornings between 11:00 AM and 2:00 PM for arranging on-demand sessions.
Please note - the Sunday morning time-slot is not a fixed class, and we are not likely to be found there every week. Please enquire with us before coming.

Locations:

SAI Gym

Timings - On-Demand. You will most likely be allotted a time-slot during our available Sunday morning schedule, but the timing or day could be adjusted upon request.

Strength Training Fundamentals Group Camp
Charges - Rs. 4000/- per person for full camp.
Drop-in Charges - Rs. 700/- per person per session.
Other - Minimum 4 people required to commence the camp. For full details, see program description above.
Registration - Global Parkour Mumbai One-Time Registration Charges of Rs. 250/- apply to all new members.

Strength Training Fundamentals Private Sessions
Charges - Rs. 2000/- per person per session.
Other - If there are 2 or 3 people for the same session, charges will be adjusted accordingly.
Registration - Global Parkour Mumbai One-Time Registration Charges of Rs. 250/- apply to all new members.

Strength Training Advanced Private Sessions
Charges - Rs. 2000/- per person per session.
Other - If there are 2 or 3 people for the same session, charges will be adjusted accordingly.
Registration - Global Parkour Mumbai One-Time Registration Charges of Rs. 250/- apply to all new members.

Schedule:

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
9:00 AM
9:30 AM
10:00 AM
10:30 AM
11:00 AM							SAI Strength Training
11:30 PM							SAI Strength Training
12:00 PM							SAI Strength Training
12:30 PM							SAI Strength Training
01:00 PM							SAI Strength Training
01:30 PM							SAI Strength Training
02:00 PM
02:30 PM

Enrollment

To enroll in any of these programs, please send us an enquiry via email at [redacted] at parkourmumbai dot com, or call us on this number: [telephone unavailable at the moment].

ALL new students and trainees at Parkour Mumbai have to get themselves registered with us first, and obtain an ID Card. You can only enroll in our training programs after completing registration.
For details on the registration process, please visit this page.

Minors must be accompanied by one of their parents at each Strength Training (accompanying parents of minors will not be charged additionally).