Strength
Squat, press, pull. Linear where it works, undulating where it stops.
Intensity 5 of 5 · Barbell
EST. 2012 — NORTHGATE — STRENGTH & CONDITIONING
Northgate — 53°47′N
THE WORKIS THEPOINT.
A coached gym for people who want to get measurably stronger. Written programmes, small groups, and a floor built to be used hard.
Our position
NOBODY GETSSTRONG IN AHURRY. WE PLANIN YEARS.
Most gyms sell access. We sell attention — a coach who knows your name, your last session and the number you are chasing next.
Progress here is written down. You will always know what you lifted last month and what you are lifting for.
14
Years open
Same building since 2012
2,400+
Members
Across four coaching blocks
18
Coaches
All full-time, all on the floor
46
Sessions a week
Capped at twelve people
Programmes
EIGHT WAYSTO TRAIN.
Every programme is written, progressed and retested. Pick one, or run two alongside each other — your coach will tell you if that is a good idea.
Boxing
Technical striking and pad work. Optional sparring, never assumed.
Intensity 5 of 5 · Striking
The method
FOUR STAGES.NO SHORTCUTS.
Everyone starts in the same place and moves at their own speed. The block you are in is written on your programme, not guessed at.
01
Assess
Ninety minutes with a coach before you train.
We measure what you can do now — movement, load, work capacity, old injuries, how much time you actually have. No body-fat pinching, no sales pitch. You leave with a written plan and a starting number for every main lift.
90 minutes · included with every membership
02
Build
Twelve weeks of boring, effective work.
The first block is unglamorous on purpose: positions, tendons, and the habit of turning up. Loads go up in small increments you can repeat. Most people add 15–25% to their main lifts in this block.
12 weeks · 3 sessions minimum
03
Push
Heavier, sharper, closer to the edge.
Once the base holds, intensity climbs. Fewer reps, more load, real conditioning. This is the block people remember — and the one your coach watches hardest, because it is where form quietly slips.
8 weeks · testing at the end
04
Adapt
Retest, rewrite, go again.
Every number gets retested and the programme is rewritten around what actually moved. Nothing carries over out of habit. Then the cycle starts again from a higher floor.
2 weeks · full retest
The floor
1,100 SQUAREMETRES OF IT.
One room, no partitions, no mirrors at the platforms. Everything is rated for the loads it says on it.
Lifting
Eight platforms
Eleven calibrated bars, plates to 340 kg
Dumbbells
2 — 60 kg
Hex, in 2 kg steps, racked in order
Kettlebells
4 — 48 kg
Cast iron, competition sizing
Rig
24 stations
Rings, straps, bars at four heights
Striking
Twelve bags
Plus two coaching rings
Conditioning
Turf & sleds
22 m push lane, ski and row
Recovery
Sauna & ice
Bookable in 20 minute slots
Head coach
TRAINSMARTER.MOVEBETTER.
Theo opened BEDROCK in 2012 with eight platforms, one rack of dumbbells and a rule that every member gets a written programme. Fourteen years later the floor is ten times the size and the rule has not changed.
CoachTheo Branch
SpecialismHypertrophy & Programme Design
Experience16 years
05
The team
EIGHTEEN COACHES.ALL ON THE FLOOR.
Noor Hadid
Powerlifting & Barbell Technique
11 years
Roman Diaz
Striking & Ring Craft
19 years
Ivy Okonkwo
Energy Systems & Endurance
9 years
06
Members
What members say
I CAME IN ABLE TODEADLIFT 60 KILOS.TWO YEARS LATERIT IS 145.
— Priya Raman
FIRST GYM WHERESOMEBODY NOTICEDI HAD STOPPEDTURNING UP.
— Dan Osei
MY BACK STOPPEDHURTING IN MONTHTHREE. THAT WASTHE WHOLE GOAL.
— Helen Vasquez
THEY TALKED ME OUTOF A MARATHON ANDINTO A YEAR OFLIFTING. GOOD CALL.
— Tomas Lindqvist
Start here
FIRST SESSIONIS ON US.
Ninety minutes with a coach — movement screen, a few working sets, and an honest conversation about what you want. No contract, no obligation.