bASECAMP
Your 8‑Session Start to Strength, Skill & Confidence
Become confident in the gym in just 8 coached sessions. Base Camp is Synergy Strength’s structured on‑ramp for new and returning athletes. Over four weeks (2x/week) you’ll learn the foundations of strength training, Olympic weightlifting, basic gymnastics, and functional conditioning—safely, progressively, and with a coach by your side.
Quick Facts
Length: 8 sessions (4 weeks, 2×/week)
Class Time: 60 minutes
Level: Beginner to “it’s‑been‑a‑while”
Locations: Saskatoon & Warman
Coaching Ratio: Small group, hands‑on coaching
Includes: Technique coaching + workout each session + mobility work + Nutritional guidance
BaRBELL Foundations
Learn the proper technique and execution of the following lifts to develop top notch strength.
The basic lifts - Squat, Press, Deadlift, Push press, Thrusters, etc.
Weightlifting - Snatch and Clean and jerk
WHAT YOU’LL LEARN
GYMNASTICS
Lean how to scale movements to fit your specific fitness and strength level - we meet you where you are at.
Bodyweight Skills - Pull-ups, push-ups, Wall walks, HSPU’s etc.
Mobility
Longevity requires proper mobility and training to enhance resilience. We will assess and provide movements for you to do anywhere.
Mobility - Assessments and drills to keep you pain free for life.
Conditioning
Conditioning is important across broad time and modal domains - we will introduce you to various types of “cardio” to enhance your well being.
Cardio - Rowing, Biking, Skipping and Running.
NUTRITONAL RESET
Kickstart your training results with our Nutritional Reset, designed to run alongside Base Camp. In this short program you’ll learn the foundations of nutrition—how to set your calorie and macro targets, and how to build a simple, bulletproof meal plan that actually fits your lifestyle.
This is the perfect complement to your training: you’ll gain the knowledge and tools to fuel your workouts, support recovery, and see better results—without fad diets or guesswork.
How It Works (Every 60‑Minute Session)
Prep & Mobility (10–12 min) – Dynamic warm‑up tied to today’s skills; joint prep for hips/shoulders/ankles.
Skill Teaching (15–20 min) – 1–3 movements coached with clear progressions and cues.
Practice Sets (10–15 min) – Light, technical sets to groove patterns.
Workout (10–15 min) – A simple, scalable finisher to build capacity.
Assessment + Mobility (5–10 min) – Quick position check, notes, and targeted drills to improve for next time.
Nutritional Reset - this will be completed outside fo class time online for those interested.
FAQ
Who It’s For
New to strength training and want expert coaching from day one.
Returning after time off and want a smart restart.
Lifters from other gyms who want to learn Olympic lifting properly.
Masters & beginners alike who value form, safety, and steady progress.
Those who NEED a change and are ready to commit to something life changing
+ Do I need any experience?
Nope. We start from the ground up and scale to your level.
+ What if I miss a session?
We’ll provide catch‑up notes and options to drop into a make‑up time when available.
+ Can I join with an injury?
Usually, yes. Tell us what’s going on and we’ll modify around it.
+ What should I bring?
Clean indoor shoes, water, and a can‑do attitude. We’ll handle the rest.
+ Is Base Camp good for Masters athletes?
Absolutely. We emphasize quality movement, joint health, and longevity.
