WELCOME TO TFW BROOKLYN!
IMPORTANT NOTES
We have a No Outdoor Shoes policy! In order to keep the floors as clean as possible, everyone is required to bring a clean pair of gym shoes to change into when you enter. You can leave your shoes at the gym in our cubby room or train in socks
You must sign up for classes at least 30 minutes prior to the start of class to ensure that the Coach knows who is coming and can organize and run the class smoothly (more on this here)
Please get a blank notebook to write down your workouts! We can’t manage what we don’t measure, so we write down our training program every day
SIGNING UP FOR CLASSES
Zen Planner is the system we use to manage your membership and sign up for classes.
- Once you’re signed up, you will have gotten an email from Zen Planner where you’ll find your Username and Temporary password. Please login and make a new password
- This is where you’ll be able to view our schedule and reserve your sessions. All members must reserve their sessions beforehand. Refer to our Membership Details for reservation and cancellation policies.
- We encourage you to upload a profile picture to your profile and fill in any missing profile info (birthday, home address, phone number, etc.)
- The sessions that you’ll reserve on our calendar are labeled “Strength Training Class” “Hurricane Class” and “Energy Class”
- With the All Access Group Training Membership, you have access to 6 sessions per week, limited to 1 session per day. Each session is 45m-1 hour long.
Download the Zen Planner Member App on your phone for quick and easy sign-ups
STRENGTH TRAINING PROGRAM
The Training For Warriors system is a physical and mental training program. TFW encompasses detailed warmups, strength training, endurance, speed and mobility training.
- Our program changes every 8-9 weeks, where we focus on 2-3 “major lifts” per training block. The major lift can be one of six moves: Back Squat, Front Squat, Deadlift, Overhead Press, Bench Press, Chin Up. The major lift is the “heavy” lift of the day, and is followed by different accessory moves to supplement
- Your workout will be written on the white board before class. Use a notebook or phone to copy down the workout, leaving space after each exercise to log the weight you lifted for each
- Our strength workouts are structured in Supersets or Tri-Sets. A super-set is comprised of two different exercises done back to back for a number of sets, where a tri-set is comprised of 3 different exercises done back to back to back. Below is an example of how we structure a workout:
A) 4 Sets (Superset)
8x BB Back Squat
8x Dumbbell Arnold Press
B) 3 Sets (Superset)
8x Step Ups
8x Push Ups
C) 3 Sets (Tri-set)
8x Bulgarian Split Squats
8x Dumbbell Curls
10x Tricep Extensions
TRAINING TERMINOLOGY
Here are some quick definitions of training terms and acronyms that we use regularly:
Rep – One performance of a single exercise.
Set – The number of repetitions performed without stopping.
Tempo – The speed at which one repetition is performed.
Rest – The rest is the time in seconds between two sets or exercises.
Volume – The total weight lifted (Sets x Reps x Weight = = Volume). For example, if you did 95lbs for 4 sets of 8 reps on the back squat, you lifted a total volume of 3,040lbs in the back squat.
DB – Dumbbell
KB – Kettlebell
BB – Barbell
OH – Overhead
MB – Medicine Ball
DL – Deadlift
RDL – Romanian Deadlift
KS – Kickstand
SA – Single Arm
SL – Single Leg
GB – Glute Bridge
GYM ETIQUETTE
We take pride in the cleanliness of TFW Brooklyn, especially post-pandemic, and we rely on our members to do their part in cleaning up after themselves before the Coach cleans up after class.
- We don’t allow outdoor shoes in the gym. In order to keep the floors as clean as possible, you’re required to bring a clean pair of gym shoes to change into when you enter, or train in socks.
- Wipe down your weights. There are spray bottles and paper towels throughout the gym for your use, please throw away your paper towels after use
- Re-rack your weights and other equipment. Any weight that you used throughout class, please put it back where it came from. If you don’t know where it belongs, ask a coach
- Please bring your belongings downstairs and leave them in the cubby room during class. We try to keep the training area free from clutter (ie. Gym bags, jackets, etc.)
BEYOND THE GYM
Training sessions do not have to be long:
Long training sessions (anything over 60 minutes; not including the warm-up and cool down) are a recipe for overtraining, stagnation, boredom and injury. Performance usually starts dropping after 45 minutes – shorter sessions usually mean pinpoint focus and higher intensity.
Your training should be consistent:
If you want to see results, you must do the work, and do it often. You can have the best training session in the world, but it will be ineffective without consistency. The high level of frequency ensures a consistently elevated metabolic rate which means you’ll be burning calories well after your body stops working out. Any activity is better than no activity!
Your body must recover:
Usually, your strength training workouts will be 48 hours apart which is why our strength training sessions are Monday, Wednesday and Fridays. If you’re still sore/fatigued/exhausted on a strength-training day, notify a coach.
Cardio:
The type of cardio we do at TFW Brooklyn is High Intensity Interval Training rather than long-form endurance training (running, biking, elliptical, etc.). What this means is that you alternate intense periods of work with periods of rest. Studies showed that HIIT is about 9x more effective for fat loss than traditional distance cardio, not to mention it saves a lot of time.
Safety:
It’s important that you build upon the skill of “listening to your body”. If something doesn’t feel right, don’t push it; your body is usually trying to tell you something. We always have modifications for moves, so don’t hesitate to tell a coach if something feels off.
Good Pain vs. Bad Pain:
Mild discomfort is part of the process, and necessary for the improvement of performance & physique.
-The Burn is good pain. It should be short-lived and during the exercise only.
-Fatigue after a workout should leave you exhilarated, but not exhausted. Fatigue that lasts days means you have been excessively challenged and your muscles and energy stores are not being replenished properly. Chronic fatigue is referred to as “over-training” and is not good.
-Soreness is common, especially for muscles that have not been exercised for long periods of time, or when you perform an exercise you are not accustomed to. Soreness typically begins within a few hours, but peaks two days after exercise. This is referred to as DOMS (Delayed Onset Muscle Soreness) and is normal when beginning a new fitness program.
-Bad Pain – Usually caused by the improper execution of an exercise. Nothing should really “Hurt”. Immediately notify the coach of any sharp or sudden pains, swelling, or unnatural feelings in your body. Coaches are not doctors or physical therapists. If something feels off, you must seek medical attention and come back with a doctor’s note for clearance and/or modifications for your training
Warming up is a crucial part of injury prevention and prepares your body for exercise.
Sleep:
Sleep is SO important for you, your appetite, your mental health, your happiness, and especially your muscle gain and fat loss goals! Get 6-8 hours of quality sleep every night. We can’t stress how important this is for both fat loss and muscle gain, especially when you’re following a training program to reach your goals.
Your body, your workouts, and your goals will suffer because of a lack of quality sleep.