What are the Foundation courses?

Think of the Foundation courses as a compulsory prerequisite you need before you start training with us in Regular Classes [link].  We teach two Foundation courses:

  • Olympic Weightlifting
  • Strength & Power

Each course consists of six 1-hour sessions, each session will have no more than 3 students to ensure personal attention is given to each student, and each course expires 8 weeks from the start date.

Which Foundation course should I sign up for?

If you don’t have any experience in strength training, we recommend that you go for Foundations in Strength & Power. This course will teach you the technique required for movements such as the squat, the press, the pull, and the deadlift.

If you have at least 6 months experience in strength training or if you have done our Foundations in Strength & Power course, you would be ready to join the Foundations in Olympic Weightlifting course. You will learn safe and correct technique for the snatch and the clean & jerk and the accessory movements we use in training.

Can I train outside of your class hours?

No. We run dedicated hours inside Ursus Fitness.

If you are from out-of-town and would like to drop in for a session, you are welcome to drop in to one of our classes, or to come during our class times and do your own programming.

Our class times are Monday to Thursday 7pm – 9pm; Friday 7pm – 8pm; Saturday 1pm – 3pm; Sunday 1pm – 2pm.

If you would like to book a Drop-In session, please click HERE.

If you are a Hong Kong resident but are not a HKWL member and would like to train with us, we run weekly Open Gym sessions every Sunday 1pm – 3pm. For more information, please click HERE.

Do you have Open Gym?

Yes! If you are a Hong Kong resident but are not a HKWL member and would like to train with us, we run weekly Open Gym sessions every Sunday 1pm – 3pm. For more information, please click HERE.

What do I wear to class?

We recommend regular sportswear – a t-shirt and shorts or tights that you can squat in, and sports shoes.

If you intend to progress in weightlifting, we would recommend weightlifting shoes. Our coaches can discuss footwear with you in detail when you attend class.

What are our classes like?

Every class starts with a team style warm up. After the warm up, the coach will guide you through your training for today.

Typically, you will share a platform and bar with another member who is at or about the same skill level as you. Do not be intimidated if you’re teamed up with a lifter who is stronger than you, this is common, and you will benefit by learning from that lifter.

During class, coaches may take a hands on approach when and if needed for correcting your positions and lifts, so don’t be surprised if coaches gets in your personal space, they are there to help you improve.

In each class, you will practice a full and or partial version of the Traditional Lifts (Snatch, Clean & Jerk). You will also do Squats, Presses, Pulls, and accessory movements.

After all of your traditional lifts are finished, you will either stretch or you be given instruction to do accessory movements. These movements, like pull ups, back extensions, rows, and lunges are staples that help us to build muscle and maintain strength for the Traditional Lifts.

After your lifts are complete, sign out with coach, and then you are dismissed. You can shower (we have complimentary towel service and shower toiletries), and if there is time remaining, feel free to talk to the coaches and ask any questions.