Strength TRAINING

Strong and fit is our speciality

Our all-round strength and conditioning program is designed for those who aspire to be strong, fast, and lean. 

Phase 1

Our program has distinct phases with the initial phase focused on muscle endurance & skill acquisition. During this phase we establish optimal movement patterns while breaking down and teaching technical lifts. The higher number of repetitions used in this phase will challenge your musculoskeletal and cardiovascular system laying a strong foundation for your training journey. 

Get ready for a steep learning curve as you will be exposed to numerous new movements and enjoy highly varied sessions including olympic lifting, gymnastics, weightlifting  and much more. You can expect your work capacity to soar, foundational movements refined and technical skills honed making it a crucial stage in your fitness success. 

This comprehensive program is fully customised and takes into account your prior experience and initial strength and skill level making it ideal for training novice and veterans alike.

This phased approach is a permanent part of our strength and conditioning program whereby each time you embark on a new training cycle after reaching your peak in Phase 3, you will have an opportunity to benchmark and marvel at the significant progress you have made along the way. 

Phase 2 

This phase focuses on movement efficiency and progressive overloading. Do you often feel exhausted after workouts or struggle with pacing and timing? Don’t worry, We have you covered! 

Our trainers will teach you pacing techniques tailored to your fitness, recovery, and muscle endurance level, allowing you to maximize your work output while reducing overall fatigue. Concepts like Repetitions in reserve (RIR) and Rate of perceived exertion (RPE) will become your allies. You will develop a deeper understanding and control over your performance. We progressively add resistance (weight) to each lift during phase 2, making you feel stronger than ever and empowered to reach new heights of strength and fitness.

Phase 3

This is the shortest but the most exhilarating phase where the foundations laid in phase 1 and 2 are put to the ultimate test. Comprising 10-20% of the total sessions in your training cycle, this phase allows you to experience higher intensity cardio workouts and resistance sessions with shorter but heavier sets, all carefully designed to take your fitness and strength to its peak. 

Our phased comprehensive approach is backed by science and will allow you to experience true vitality with enhanced fitness**, athleticism, muscle strength and energy making you feel your best self inside and out.

** Variables tracked include resistance used on foundational lifts, Vo2 max, Resting heart rate, heart rate variability and benchmark workouts measuring work capacity.