SPC Men

Loud music. Big atmosphere.  Real training.

SPC Men is structured group training for men who want to get stronger, fitter and more consistent without spending every day in the gym.

Train two or three times per week with a programme already planned for you, coaches there to guide you and a group that keeps you accountable.

SPC Men is our 12-week structured strength and conditioning programme.

Sessions combine progressive resistance training with conditioning to improve strength, fitness and overall physical capacity, with the programme changing throughout the year to keep members progressing.

Strength first. Fitness alongside it.

Resistance training sits at the heart of SPC Men. Across each phase, members train fundamental movements using barbells, dumbbells, kettlebells and other gym equipment, alongside conditioning using sleds, bikes, rowers, SkiErgs, sandbags and more.

Sessions are challenging, but exercises and loads can be adapted to suit the individual. The aim isn’t simply to make every workout as hard as possible — it’s to train with purpose and progress across the 12 weeks.

Believe it or not, we actually want our members to turn up.

Consistency is where the results come from

Across each 12-week phase, members train at regular times and become part of either the morning or evening SPC Men group.

We also use a private WhatsApp group to encourage accountability, communicate with members and help keep attendance consistent throughout the programme.

You don’t need to live in the gym. For most people, two or three well-coached sessions every week, performed consistently, can make a significant difference.

There are many ways to show fitness and strength, SPC Men captures it all. I'm in my fourth year and the group is great; the coaches are more attentive and the sessions are still varied, what more do you want? SPC is more than a gym. Matt Searle • SPC Men Member

Group training at SPC is fantastic and unlike any other gym experience I have ever had. Despite being part of a group, individual ambitions are also considered to help you achieve your goals. Harry Smith • SPC Men Member

The guys set up both intense and rewarding sessions and really push you to your limits physically as well as taking into consideration personal needs and they are always there to support and give professional advice Gary • SPC Men Member

The training is varied, tough but rewarding. I used to play no more than 10 minutes on a football pitch before needing to rest; almost 2 years in to SPC I can comfortably complete 90+ minutes and haven’t felt as strong as I do in years. Consistency is key. Sam Littler • SPC Men Member

Frequently Asked Questions

Find the answers to the most frequently asked question here but if you can’t find what you’re looking for get in touch and we’ll be happy to help!

How many sessions a week should I do?
SPC Men run on a 2x per week training schedule. You have the option of attending two of the three available sessions each week, depending if you are in the morning or evening group. Some members opt to do 3x sessions a week and attend either all the morning or all the evening sessions.
What days do SPC Men run?
Monday, Wednesdays and Fridays at 6.30am for the morning group and 6.30pm for the evening group.
How many coaches instruct each session?
We team teach every session which means we have between 2-3 coaches per hour of group training. This has shown to improve the quality and atmosphere of the session.
What if I have never performed this type of training before?
We scale all our sessions and focus on the technical aspects of each exercise, particularly with our newest members. If you are thinking of joining SPC Men but have not trained for a long period of time, we may recommend some personal training sessions prior to starting the group to get you fully up to speed and more confident with this style of training.
How many men are in each group?
We limit the number in each group to around 20 members for both morning and evening sessions. This ensures the quality of our coaching remains high and we can give the best service possible.
Why do we focus on this type of training?
Muscle mass and strength starts to decline with age (sarcopenia). If we do not prioritise our muscle strength when we are younger, then the risks of muscle loss multiply and are harder to overcome as we age. Loss of muscle mass is predictive of a shorter lifespan, decreased recovery from surgery, neurological decline, chronic illness and chronic inflammation. This type of training can improve blood glucose levels, improves your metabolic health and fitness, reduces the feelings of fatigue and makes you look awesome!
What type of training is involved in SPC Men?
We perform around 80% resistance exercises (think kettlebells, dumbbells, barbells etc) and 20% conditioning exercises (sled, assault bikes, ski ergs, rower, watt bike, battle ropes, sandbags etc).

Ready for the next SPC Men phase?

If you’re looking for structured training, quality coaching and a group that keeps you consistent, get in touch to find out about the next 12-week SPC Men programme and current availability.

Enquire About SPC Men