Seminar · 10 October 2026
Foundations of Strength Training
Squat · Overhead Press · Deadlift · Pull-up — four hours, four blocks, theory and practice alternating. Six participants maximum.
Date
Saturday, 10 October 2026
Time
1:00 pm – 5:00 pm
Duration
4 hours
Location
At the Spree Intense Fitness gym, Berlin-Friedrichshain
Participants
Six people maximum
Price
€200 incl. VAT
Led by
Nico Peschke, master trainer
Why this seminar
You squat, press, pull and lift — in training, in sport, in everyday life. But has anyone ever explained why one rep works and the next one does not? That is exactly where this seminar starts.
In a single afternoon we take the four fundamental lifts apart down to their mechanics — and put them back together. Four recurring principles hold everything together: active foot, core bracing, moment arm, scapular control. Understand those and you understand all four lifts — and most of their variations along with them.
No lecture, no spectating: every theory block is followed straight away by practice. You are under the bar, I am next to you correcting. You leave with a checklist that works on every single set — not with more opinions.
Four principles, four lifts
01
Active foot
Three points of contact the load is balanced over. Applies to squat, press and deadlift.
02
Core bracing
The trunk as a pressure-stable cylinder. Protection and force transfer in one — in a different form on the pull-up.
03
Moment arm
Load times horizontal distance. Almost every technical fault is a moment arm growing larger than it needs to be.
04
Scapular control
The scapula positions the socket. It upwardly rotates when pressing, downwardly when pulling.
Who this seminar is for
For anyone interested in strength training who wants to understand what is actually going on in these lifts.
Experience helps but is not a requirement. You should have stood at a barbell before — we build everything else together.
Substantial and practice-heavy, with the theory behind it: anatomy, biomechanics and the research on every lift.
For lifters who want to take their technique to the next level — and for coaches who want to understand why their cues work.
With six participants maximum, everyone gets the explanation and the correction that fits their level.
What's included
The schedule
Every block follows the same pattern: theory first, then straight to the bar, with a recap and a break to close.
Opening · The common thread
Four principles that recur across all four lifts — plus InBody analysis.
Block 01 · Squat
The knee-dominant fundamental. It all starts at the foot — and ends with whether the bar stays over midfoot.
Block 02 · Overhead Press
The vertical push. The shoulder is muscle-guided — stability here is not a detail, it is the lift itself.
Block 03 · Deadlift
The hip-dominant pull. This is where it is decided whether the trunk transfers hip extension moment to the bar without loss.
Block 04 · Pull-up
The hardest control task of the four: a full-body lift that looks like a back exercise.
Closing · Synthesis & Q&A
Four lifts, one system — and everything still open.
Secure your spot
Six spots, one date. Booking and payment run directly through bsport — your spot is confirmed once payment is complete.
200 € incl. VAT
Booking and payment are processed by bsport.