strength training FUNDAMENTALs Course

Learn how to train safely, effectively, and with confidence.

Strength Training Fundamentals

A 4-week course designed to teach you proper gym technique, progressions and protocols that will set a strong foundation for your long-term training success.

One-time cost, lifetime value.

This course includes a 100% Money Back Guaranteed.

Details

  • Block #4 Starting From June 21st 2025

  • Four 60 minute workshops across 4 weeks

  • Includes 4-week training plan to apply during the course

  • Four week gym membership included

  • $95 to attend.

Who

  • Gym beginners

  • Those returning to training

  • Anyone wanting to refine their technique

Outcomes

  • Master bodyweight, dumbbell, and barbell strength fundamentals

  • Improve technique, tempo, and mobility for safe, effective lifting

  • Build total-body strength with squats, deadlifts, presses & more

  • Learn how to train smart, avoid injury, and build your plan.

Course Outline Preview

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Course Outline Preview •

4-week course that teaches you everything you need to feel confident and capable in the gym — for life. You’ll skip years of trial and error and learn how to lift and move like professional athletes. Learn the fundamentals once, use them forever.

Week 2: Dumbbell & Kettlebell Training

  • Load, tempo, and range of motion — how to adjust exercises based on your ability

  • Mastering goblet squats, deadlifts, shoulder presses, rows, lunges, and rotational movements

  • Grip, stance, and core activation for efficient lifting

  • Mobility and Recovery

Week 1: Body Weight Fundamentals

  • Squats, push-ups, pull-ups, lunges, hip hinges, and core stability

  • Understanding proper form, alignment, and breathing

  • Baseline strength assessments to track progress

  • Mobility and Recovery

Week 3: Barbell Introduction & Technique

  • Load, tempo, and range of motion — how to adjust based on your ability

  • Mastering goblet squats, deadlifts, shoulder presses, rows, lunges, and rotational movements

  • Grip, stance, and core activation for efficient lifting

Week 4: Balance & Strength
 • Combine elements of balance, unilateral strength, ankle/lower leg durability, and gait-specific postural control into one efficient, performance-focused training session
• Focus on movement integrity, midline control, and gait efficiency, to emphasise quality over volume.

Trainers


  • Braedyn’s journey into the fitness industry began after a personal transformation following a leg injury. Originally a teaching graduate, he discovered the power of the gym in changing both body and mind, sparking a passion for helping others achieve the same life-changing benefits. With a focus on making fitness accessible and welcoming, Braedyn is dedicated to guiding people through their fitness journeys, no matter where they’re starting from.

  • With over 17 years in the health and fitness industry, Ben Thompson is a seasoned professional and accomplished athlete at the national and international levels in triathlon, endurance racing, CrossFit, and weightlifting. Holding a diploma in personal training, sporting performance, and strength conditioning, as well as CrossFit Level 1 & 2 certifications, Ben is also the creator of the PRFM Gymnastics, Weightlifting, and Youth Development courses.

How To Get Started

COMPLETE FORM BELOW
Leave your contact details in the form below

WE CONTACT YOU

We’ll email or call you to answer any questions you have.

WE RESERVE YOUR SPOT

Then if you’re happy we’ll book you in at your preferred day/time slot to do our fundamentals course

Reserve Your Spot Now

Leave your contact details below and we’ll give you a call or email to answer any questions you have and reserve your course spot.

FAQ

    • This program is endorsed/created by Ben Thompson and Braedyn Arbuckle (see their qualifications above). Participants will be personally trained by Braedyn Arbuckle.

    • In all of Dunedin, this is the only program where you’ll train in a group setting with a qualified coach while gaining insights from national-level athletes like Ben Thompson. This unique opportunity is available exclusively at Compound Gym, Dunedin #1 Rated Gym on Google.

    • We’re so confident in the program that we offer a Risk-Free, 100% Money-Back Guarantee. If you're not satisfied, you pay nothing.

    • This course is designed to equip those new to gym work with the knowledge and skills to crush their gym goals—whether it’s getting strong or building muscle. For more details about the course content, click here or scroll up!

    • The course spans four weeks, with one 60-minute workshop each week. Each session includes a mix of theory, demonstrations, and practical strength training exercises.

    • You’ll also receive programming for eight training sessions (two each week) designed for you to practice on your own during this course, using our gym.

    • This program is created and endorsed by International Athlete Ben Thompson and the Creator of Optimize Strength & Conditioning Josh Dryden (see their qualifications above). Participants will receive personalized training from Josh Dryden.

    • Members of the gym: $95

    • Non-members: $95

    • The program takes place at Compound Gym in Dunedin, New Zealand (address below).

    • Multiple session day/times available to suit your availability.

    • participants are encouraged to arrive 15 minutes early for introductions.

    • You can reserve your spot by filling out a form on the course website (click here to access the form). After submitting the form, you can schedule a call with our team, or if preferred, our team will contact you via call or email to finalize details and answer any questions. Payment is only required after speaking with our team.