Class Profile: BASE Strong

If you’re ready to get stronger, join BASE Strong – our popular dedicated strength training class. BASE Strong takes place at our dedicated strength studio BASE Langsuan, situated near Chidlom BTS in central Bangkok, with some taster classes at BASE Amarin.

WHO IS BASE STRONG FOR?

BASE Strong is perfect for you if:

✔ You are an intermediate – advanced lifter who wants to track results
✔ You’ve been doing classes for a while and your progress has slowed down
✔ You want to be part of a lifting community and train with others

Classes are limited to just 9 people which allows for a more personalized training experience, and we use an app to track all your results and monitor your strength progress.

Scroll down for some of our frequently asked questions, but first up let’s go through the breakdown of our BASE Strong sessions:

MONDAY – BASE STRONG SQUAT

Section A Working up to a heavy barbell back squat of 3, 5 or 8 reps (depending on the current training cycle)
Section B Upper body horizontal lifts – for example bench row or dumbbell bench press
Section C Accessory strength work – such as arms, glutes or core – or cardio finisher such as row or bike work

TUESDAY – BASE STRONG BENCH PRESS

Section A Working up to a heavy barbell bench press of 3, 5 or 8 reps (depending on the current training cycle)
Section B Lower body hinge – such as kettlebell swings or Romanian deadlift
Section C Accessory strength work – such as arms, glutes or core – or cardio finisher such as row or bike work

WEDNESDAY – BASE STRONG DEADLIFT

Section A Working up to a heavy barbell deadlift of 3, 5 or 8 reps (depending on the current training cycle)
Section B Upper body vertical – such as pull ups or dumbbell overhead / push press
Section C Accessory strength work – such as arms, glutes or core – or cardio finisher such as row or bike work

THURSDAY – BASE STRONG OVERHEAD PRESS

Section A Working up to a heavy barbell overhead press of 3, 5 or 8 reps (depending on the current training cycle)
Section B Lower body knee-dominant work – such as lunges or Bulgarian split squats
Section C Accessory strength work – such as arms, glutes or core – or cardio finisher such as row or bike work

FRIDAY – BASE STRONG TOTAL BODY

Section A Upper body work – such as presses, pulls or isolation exercises
Section B Lower body work such as squats, deadlifts
Section C Accessory strength work – such as arms, glutes or core – or cardio finisher such as row or bike work

SATURDAY & SUNDAY – CHECK SCHEDULE

On the weekends we will offer a variety of sessions, including more Bench, Squat and Deadlift sessions, as well as BASE Skill classes where you can practice more complex movements such as barbell cleans, snatches or kettlebell work.

Check our schedule for more information on our upcoming BASE Strong weekend sessions!

CLASS BREAKDOWN

BASE Strong is 50 minutes of dedicated strength training. There is a 10 minute break before and after sessions for you to do your own warm up and cooldown routine. For example, if the class starts at 6.00pm, this would be the class breakdown:

6.00pm – 6.10pm Warm up and program explanation
6.10pm – 6.30pm Workout section A
6.30pm – 6.50pm Workout section B
6.50pm – 7.00pm Workout section C
7.00pm – 7.10pm The space can be used to cooldown and stretch
7.10pm Next session starts – members must have finished their training by this time

IS BASE STRONG RIGHT FOR BEGINNERS?

BASE Strong is for intermediate to advanced lifters with some experience in the main lifts such as deadlift, bench press and back squat. If you’re new to lifting, we recommend joining standard BASE group classes first, or doing a course of personal training.

WODUP TO TRACK RESULTS

An important part of seeing progress is tracking and recording your results. For this, we use Wodup app.

You can find more about downloading and using Wodup here.

BASE Strong workouts will all be loaded up to the app to allow for easy tracking through your phone as you work through each day’s session.

HOW DO I GET TO BASE LANGSUAN?

BASE Langsuan is situated on the ground floor of Piya Place, next to Mercuryville on Soi Langsuan. It is just a minute’s walk from Chidlom BTS. You can find BASE Langsuan on Google Maps here.

WHAT TIME SHOULD I ARRIVE?

Please arrive early to your BASE Strong session so we can help get you set up and ready. If it’s your first time at BASE Strong you must arrive 10 minutes early so the coach can get to know more about you.

IS BASE STRONG RIGHT FOR ME IF I HAVE INJURIES

Our coaching team can accommodate those with injuries but if it’s hard for you to do some fundamental movements such as squat and deadlift, we recommend personal training instead. We have one-to-one programs starting from 9,900 THB – contact us for more information.

HOW DO I BOOK A SESSION?

Sessions can be booked from your BASE group class package either through our App, or by contacting our team through email or message.