6 min read
The warm-up that actually works
Eight minutes, three positions, no foam-rolling theatre. The sequence every Forge & Form block opens with.
DownloadThe stuff we give away.
Nine things we use with paying members, free and without an email wall. If one of them fixes your training on its own, good — that is a fair trade for you knowing where we are.
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Free resources
0
Email walls
Monthly
New additions
Start with the warm-up
If you only take one thing from this page, take the warm-up sequence. It is eight minutes, it opens every block we write, and it is the difference between a session that builds you and a session you survive.
Get the warm-up PDF9 resources
Video
4 min watch
How to film a useful form check
Camera angle, distance and what to say before the set. Bad footage is the single biggest reason a review comes back vague.
WatchSheet
Spreadsheet
Warm-up and top-set calculator
Enter your working weight, get your warm-up ladder and your RPE targets. Works in metric and pounds.
Open1 page
Plate maths cheat sheet
Every loadable total from an empty bar to 250 kg, printed at a size you can read from the rack.
DownloadSheet
Spreadsheet
Training log template
The log our members use — sets, RPE, bar speed notes and a weekly summary that makes patterns obvious.
OpenArticle
9 min read
Kit worth buying, kit that is not
Shoes, belts, sleeves and straps — what changes your lifting, what changes only your bank balance.
ReadArticle
11 min read
Eating around training, honestly
Protein, timing and the three habits that matter. No meal plan, no food rules, no moralising about biscuits.
Read5 min read
Coming back after a break
A two-week on-ramp for returning after illness, travel or a bad month. Lower than your ego wants. That is the point.
DownloadVideo
18 min watch
Sleep, stress and why your lifts stalled
A recorded Q&A on what to change when training is fine and progress is not.
Watch