The main focus
We work with the big lifts: squats, presses, pulls. Nothing is random, and every session has a clear training purpose.
This is where you get
STRONG
Structured strength training around squat, press, and deadlift in Rawai.
3 sessions
per week
About
Real strength, coached with intent.
STRONG is a strength-focused class built around the three fundamental movements: squat, press, and deadlift. Every session is structured, intentional, and designed with one goal in mind — to make you stronger. Not just to work hard. To actually improve.
It is for anyone who wants to build real, lasting strength — whether you're just getting comfortable with a barbell or you're an experienced athlete looking to push to the next level.
Squat
Lower-body strength
Press
Upper-body control
Deadlift
Full-body power
Method
Progress without guessing.
Each week has its own objective — heavy singles, volume work, recovery. The program is built so you progress steadily, without burnout or plateaus.
Accessory is part of the plan
Targeted accessory movements strengthen weak points, correct imbalances, and keep your body resilient.
Smart intensity
We use RPE so every athlete works at the right level. Your numbers matter less than how well you execute.
Technique and progress
There is no rushing in STRONG. Every session teaches confidence under load and better movement with weight on the bar.
Prepare
How to get ready.
You do not need to arrive with perfect technique or big numbers. Bring attention, consistency, and enough room to learn.
Before class
Eat normally, drink water, and arrive a few minutes early so the coach can help you set up.
What to wear
Use training shoes with a stable sole, comfortable clothes, and bring a towel if you plan to stay for open gym.
First session
Tell the coach about injuries, recent training history, and any lifts you are still learning.
Schedule
Train three times a week.
STRONG sessions are spaced to balance work, adaptation, and recovery.
Monday
15:00
Strong
Wednesday
15:00
Strong
Friday
15:00
Strong
Prices
Pick the pass that fits.
Feel free to use the open gym on the same day as your class session.
Drop-in
350 ฿
5 classes
1500 ฿
Valid: 5 weeks
10 classes
2500 ฿
Valid: 1 month
20 classes
4500 ฿
Valid: 2 months
30 classes
6500 ฿
Valid: 2 months
40 classes
8000 ฿
Valid: 3 months
Program
A sample training day.
Every session balances intensity, volume, and recovery across the week. Accessory work reinforces the big movements, addresses weak points, and keeps your body resilient.
Sample day
Warm-up
2 Sets:
20 Walking Lunges w/forward reach
10/10 Single Leg KB RDL (light)
10/10 Single Leg Glute Bridge
Rest 1:00 Between Sets.
+ Band Pull Aparts, 4x20 - For Quality.
20 Walking Lunges w/forward reach
10/10 Single Leg KB RDL (light)
10/10 Single Leg Glute Bridge
Rest 1:00 Between Sets.
+ Band Pull Aparts, 4x20 - For Quality.
Back Squat
5 reps @ 70%
3 reps @ 75%
1 reps @ 80%
1 reps @ 85%
3 × 1 rep — build to a heavy single
3 reps @ 75%
1 reps @ 80%
1 reps @ 85%
3 × 1 rep — build to a heavy single
Bench Press
5 reps @ 70%
3 reps @ 75%
1 reps @ 80%
1 reps @ 85%
3 × 1 rep — build to a heavy single
3 reps @ 75%
1 reps @ 80%
1 reps @ 85%
3 × 1 rep — build to a heavy single
Accessory
3 Sets:
12/12 Bulgarian Split Squat @ RPE 6
6-12 Strict Pull-Ups
15 V-Ups
12/12 Bulgarian Split Squat @ RPE 6
6-12 Strict Pull-Ups
15 V-Ups
FAQ
Questions before you lift.
Do I need experience with barbells?
No. The coach will scale the load and movement to your current level. Good technique comes first.
Is STRONG only for advanced athletes?
No. It is for anyone ready to train with purpose and consistency, from beginners to experienced lifters.
Can I use open gym after class?
Yes. You can use the open gym on the same day as your class session.
What if I have an injury?
Tell the coach before class. We can adjust movements, ranges, and loading when needed.