We are very excited for you to experience what SF Iron has to offer. Below are some FAQ's we advise you to read to help prepare you for your first few sessions.
1) What will I be doing during the Introductory Sessions?
These first three sessions serve to get you acquainted with the biomechanical considerations of the basic, yet important, barbell lifts: the Squat, Press, Bench Press and Deadlift. The introductory sessions also give you an opportunity to get to know your coach and discuss your long term goals.
Your first session will consist of the back squat and overhead press and their respective biomechanical considerations.
Your second session will consist of the bench press and deadlift.
Your third session will be day 1 of your new program and your coach will help you find starting weights for each lift. This session will be almost exactly like a normal training session.
By the end of your introductory phase, you should have a much better understanding of the barbell lifts, how to warmup and set up the equipment properly, and know what your training program will look like.
2) What should I bring?
Comfortable workout clothes that allow you to move freely at the bottom of a squat
Weightlifting shoes (if you have a pair) or flat soled shoes
A credit card to pay for your introductory sessions
Wear long socks or pants on Session #2 for the deadlift portion.
3) What amenities does the gym have?
We have lockers you can use during your session as well as changing rooms and a restroom. We also have a water cooler.
4) How long do the sessions last?
Session durations range from 60-90 minutes long depending on individual training plans and level of advancement.
5) What is a typical training session like after the Introductory Sessions?
By the end of your Introductory Sessions, you'll have begun your actual training program - a Linear Progression, or LP. Your sessions will be very consistent for a while. Each training day will consist of 3 barbell lifts - the Squat, the Press of Bench Press and a Deadlift or Deadlift variation. Your coach will help you establish your warm-ups, weights, reps, sets and rest times in addition to monitoring your form.
You will start by setting up a bar on a rack to begin warming up your squat. You will then warm up your squat by increasing the load on the bar while tapering down the number of repetitions per weight. When you reach your working weight, you will squat for 3 sets of 5 reps. This process will be repeated for your pressing motion. For your deadlift, the only difference is that your working set will be done for 1 set of 5 reps.
At the beginning of your LP, you will be resting an average of 3 minutes between working sets. As you get stronger, your need to rest will increase in length. By the end of the program, don't be surprised if you have to rest 5-7 minutes in between sets.
6) How much is the Introductory Series?
The Introductory Series is 3 sessions long and is $225.
7) What is the Cancellation Policy?
We have a 24 hour cancellation policy. If you need to reschedule or cancel an appointment, please let your coach know at least 24 hours in advance; otherwise, you may forfeit the session. We will do our best to reschedule cancelled appointments, but at times this may not be possible. If you are going to be away for an extended period, you can secure your spot by paying a reduced rate. We will try to work with you and be as accommodating as we can if you have special circumstances.
If you have any other questions, please email us at firstname.lastname@example.org.