Field Assembly Training Facility

If you train for Hyrox, Jiu-Jitsu, Muay Thai, running, or anything that asks more from your body, but you’re NOT working on your strength, you’re leaving a lot on the table.

Our strength classes are built on compound lifts that aid the patterns you use in sport. Pushing, pulling, bracing, hinging, driving, controlling force.

Every session sits inside a 10-week cycle:
→ Volume
→ Intensity
→ Peak
→ Deload

This stops you from just “training hard” every week and instead forces your body to actually adapt in the right order.

1. Volume (Base building)

You do more total work at moderate loads.

This improves movement quality, builds work capacity, and toughens your tendons, joints, and recovery systems.

You get better at doing the work before you start trying to do the heavy work.

2. Intensity

Once the foundation is solid, the loads go up and the reps come down.
Your nervous system and muscles learn to produce more force.
This is where you start getting noticeably stronger.

3. Peak

You express the strength you’ve built. Heavier loads, higher intent, more confidence under the bar.

This is the phase where you feel the strongest and most capable.

4. Deload

You deliberately reduce stress so the body can recover, repair, and supercompensate.

Without this, progress eventually stalls or you start breaking down.
The deload is what makes the next block even better than the last one.

Most people either stay in volume forever (and never get truly strong) or jump straight into heavy lifting without enough base (and get hurt or plateau).

This cycle gives you both:

• Capacity + resilience from the volume phase
• Actual strength and force production from the intensity/peak phases
• Recovery so the gains stick and you can keep progressing

That’s why athletes who follow it can train more, recover better, and still feel stronger week after week - the program is designed to create that outcome instead of hoping it happens.

All you need to do is follow the plan.

Link in bio.

Should you do Strength at Field Assembly?

Almost everything you want from training sits on top of strength.

➡️ Staying injury free
➡️ Holding a position in jiu-jitsu
➡️ Not falling apart in the back half of a Hyrox race
➡️ Carrying groceries, kids, luggage without thinking about it

All of it improves when you can produce more force.

So we train the six lifts that build force best: squat, deadlift, bench, overhead press, bent-over row, pull-up. Big movements, lots of muscle at once, most return per session.

❌The part people get wrong is the how

Getting stronger isn’t just lifting heavy whenever you show up. Your body only adapts to work it can recover from. Go max effort every session and fatigue piles up faster than strength. Never push and nothing changes.

So the program runs in phases.

➡️ VOLUME
➡️ INTENSITY
➡️ PEAK
➡️ DELOAD

All you need to do is show up.

Link in bio Field Assembly

READ ME 👇👇👇👇

HIIT is a tool. Conditioning is the system.

HIIT trains one thing: the ability to buffer and recover from high intensity work. Useful. But it sits at the top of a much larger structure.

Conditioning is the full build. Aerobic base so your heart fills better and your mitochondria do more with less. Threshold work so you can hold hard efforts without falling apart. Repeat sprint capacity so effort number eight looks like effort number one. Each of these adapts through a different mechanism, on a different timeline.

Train only HIIT and you get very good at being uncomfortable, with a ceiling you never actually raise. Train the base and the top end together and the intensity work finally has somewhere to go.

Fitness that carries. Not just fitness that hurts. Ask a coach about Comditionjng class today!

👇👇👇

Build has a clear, standalone purpose: hypertrophy and physique development.

It can be your main program if building muscle is your priority, or a smart complement alongside Strength, BJJ, Muay Thai, Run, or whatever else you’re training.

📋 The Programme:

Each week is either an Upper Body or Lower Body session, rotating across a four-week cycle designed to hit key muscle groups in a balanced, deliberate way.

Coaches will choose the exercises within a structure that has a clear weekly intent.

What that means in practice: you walk into Build and you know what kind of session it is and what it’s meant to achieve. Less ambiguity and more direction.

😎 What to expect:

More attention to hypertrophy volume and quality. More work on individual weak points. And intelligent scaling for anyone training across multiple disciplines or managing recovery.

If you’re doing BJJ, Muay Thai, or Run Club and want to address gaps in your physique or build a stronger engine without writing your own program, Build is designed to handle that.

We’re excited to have you! See you in class 🙌

Knock off work, then come do the part of the day that’s for you.

At Field Assembly, we built three classes that cover a lot of ground when it comes to building you up as a well-rounded, everyday athlete.

→ STRENGTH
Heavy, compound, progressive. This is where you get genuinely stronger - more force, denser bones, joints that hold up under load. The kind of strength you feel carrying groceries, lifting your kid, and everything in between.

→ BUILD
Muscle is your engine. Build classes target hypertrophy - adding the lean tissue that drives your metabolism, protects you as you age, and changes how you look and move. Strength’s foundation lives here.

→ CONDITIONING
Every energy system, trained on purpose. From the short explosive efforts to the long aerobic base, we develop your full gas tank - so you recover faster, last longer, and don’t gas out when life demands more.

Strength to produce force. Build to grow the engine. Conditioning to fuel it.

That’s your fitness plan at Field Assembly. Trials at the link in bio Field Assembly.

You won’t believe what happens at the end

⚡️From 25th May, Strength Optimisation will be replaced with a new class: Build⚡️

👇👇👇

Build has a clear, standalone purpose: hypertrophy and physique development.

It can be your main program if building muscle is your priority, or a smart complement alongside Strength, BJJ, Muay Thai, Run, or whatever else you’re training.

📋 The Programme:

Each week is either an Upper Body or Lower Body session, rotating across a four-week cycle designed to hit key muscle groups in a balanced, deliberate way.

Coaches will choose the exercises within a structure that has a clear weekly intent.

What that means in practice: you walk into Build and you know what kind of session it is and what it’s meant to achieve. Less ambiguity and more direction.

😎 What to expect:

More attention to hypertrophy volume and quality. More work on individual weak points. And intelligent scaling for anyone training across multiple disciplines or managing recovery.

If you’re doing BJJ, Muay Thai, or Run Club and want to address gaps in your physique or build a stronger engine without writing your own program, Build is designed to handle that.

We’re excited to have you! See you in class 🙌