OUR
SERVICES

  • THE BASE PHASE

    Duration - 2 months

    This is the hypertrophy phase. During these 2 months our coaches will focus on increasing muscle mass. It typically involves moderate to high intensity resistance training with a moderate number of repetitions and shorter rest intervals. The goal is to induce muscle stress and fatigue, hence promoting muscle growth. Tempo is key during this phase, allowing more time under tension during each lift to help build a strong base.

    THE BOOST PHASE

    Duration - 1 month

    This phase aims to complement all the gains you have received from the Base Phase. Our coaches will continue to focus on building and developing your strength. The aim is to improve the ability to lift heavier loads with slightly longer rest intervals.

    THE VERTEX PHASE

    Duration - 1 month

    During the Vertex Phase, the primary objective is to optimise maximal force production and lift the heaviest weights possible at your own comfort level. It involves higher intensity exercises with longer rest intervals to allow for maximal recovery between each set. The purpose of this phase is to help you maximise neuromuscular adaptations, hence increasing the efficiency of the nervous system to recruit muscle fibers for maximal force.

  • SURGE CIRCUIT

    This is a time based circuit which involves a combination of 8 to 10 exercises in quick succession with minimal rest time in between each station. These exercises target multiple muscle groups whilst elevating your heart rate; creating both strength and cardiovascular benefits.

    ACCUMULATION CIRCUIT

    This is an AMRAP (As Many Rounds As Possible) circuit designed to challenge you to complete a specific set of exercises within a designated time frame, with the goal to complete as many rounds as you can. This circuit will enhance your endurance, strength and mental resilience as you push yourself to perform the prescribed exercises continuously, only taking short breaks when needed.

    COMPLETION CIRCUIT

    During this circuit you should strive to complete a predetermined set of exercises as quickly as possible. The circuit typically consists of various movements or stations and you will have to progress through each exercise until you complete the entire circuit. The goal is to achieve the fastest time while maintaining proper form and technique in each exercise. This format adds a competitive and time-driven element to the workout, which increases the intensity and efficiency in the execution of the exercises.

  • 10 Week Program (once a week)
    Improve your child’s Agility, Speed, Strength & Endurance.

    STAY ACTIVE
    Youth 7 - 9yrs old
    TUESDAY 5:00pm

    STAY STRONG
    Youth 10 - 13yrs old
    MONDAY & WEDNESDAY 5:00pm

    STAY ELITE
    Young Adult 14 - 17yrs old
    THURSDAY 5:00pm

    STRENGTH + SPEED & AGILITY TRAINING
    Our Youth Program will incorporate both strength and speed and agility training to enhance your child's sports performance. The program will focus on strength development through resistance training and your child will learn efficient movement patterns and running techniques which will help them be more proficient in any sport. Our goal is to improve your child’s athletic foundation for improved performance, injury prevention and more importantly to promote long-term enjoyment of sports participation.

    Contact us for current term dates and signup details.

    *Our coaches will continually assess your Child's progression and will provide you with timely feedback if a change in grouping will benefit your child. Please note that payment is non-refundable and unused sessions cannot be carried forward to the following term. Payment must be paid in advance before the term starts and all make-up sessions are to be completed within the current term. Thank you for your understanding and cooperation.

  • 2 hours of fun challenges in the form of

    • Team Games & Relays

    • Obstacle Courses

    • Fun Agility Circuits

    You are welcome to supply your own food, cakes and drinks. Water will be provided.

    Package A - up to 15 children $350

    Package B - up to 25 children $500