Programs

GETTING STARTED

Foundation Training Program

You should be able to handle your own bodyweight with good form and technique before progressing onto a program that is solely based upon applying additional load.

You should be able to complete the bodyweight exercises with strict form and technique before including weighted equivalents.

For example there is no point trying to do squats with a barbell if you are unable to maintain good hip stability and full range of movement ROM with a bodyweight split squat or bodyweight squats. If your hips are not stable, meaning dropping to one side, which is very common. The most important thing you can do is strengthen the main stabilisation muscles of the hips (abdominals and glutes). By having strong glutes you will have a strong pelvis, taking the load off your lower back.

Your lower abdominal muscles stabilise the pelvis preventing your hips from being in a position of forward tilt. We have found by building the foundation and ensuring you can handle your own bodyweight in conjunction with specific mobility and flexibility drills creates what we refer to as structural balance. This format provides you with superior results long term and dramatically reduces the chance of injury.

Often what happens is if you are new to exercise or have had some time off from your training routine you will not have good strength endurance, when fatigue sets in faulty recruitment patterns occur.

This program involves single arm/leg (unilateral) and bilateral exercises focusing on learning strict form and technique, along with isometric exercises (holding one position) to build sufficient muscle endurance.

Warm up

Then complete 2 sets of 30 secs of each of the following stretches:

Quad Hip flexor & Glute Stretch

If you are in a seated position for long periods more than likely you’ll have tight quads and hip flexors placing your pelvis in a forward tilt position, which creates underactive glutes.

DON’T SKIP THE STRETCHING!

 Weekly Schedule

  • Aim to get 2-3 weights sessions in each week with 2-3 interval or group sessions.
  • Alternate between Session 1 & Session 2
  • Aim for 4-5 sessions per week.
  • On REST days you can do light cardio and stretch.

Lifting Rules

  • Always look at the horizon
  • Brace abdominals
  • Maintain posture

Information kindly provided by our Business Partners – Function Well. Click here to learn more...http://www.functionwell.com.au/


Weights Programs

 

 

Metabolic Programs

 

 

HIIT Programs (High Intensity Interval Training)

 

 

Running Programs 

LEVEL 1 PROGRAM

 

  • If you have no run training history.
  • If you, prior to commencing the program, can run only short distances, eg 1 – 2 mins before needing to walk
  • If you would like to complete in a 10km race completing by a combination of walking and running.

LEVEL 2 PROGRAM

  • If you have no run training history.
  • If you, prior to commencing the program, can run only short distances, eg 4 – 5 mins before needing to walk
  • If you would like to complete in a 10km race completing by a combination of walking and running.

LEVEL 3 PROGRAM

  • If you have some fairly recent run training or other training history.
  • If you, prior to commencing program, can run approx 10 – 15 mins before needing to walk.
  • If you would like to complete a 10km race by running the entire distance.

LEVEL 4 PROGRAM

  • If you have some run training history.
  • If you, prior to commencing program, can run 20 – 30 mins before needing to walk. .
  • If you would like to complete a 10km race by running the entire distance.

LEVEL 5 PROGRAM

  • If you have run training history.
  • If you, prior to commencing the program, can comfortably run 40 mins at a steady pace.
  • If you would like to complete a 10km race in a time between 50 and 55mins.

LEVEL 6 PROGRAM

  • If you have a run training history and have been run training regularly in past two months.
  • If you, prior to commencing program, can run 10 km comfortably with changes of pace.
  • If you would like to complete a 10km race in a time between 43 and 50mins.

LEVEL 7 PROGRAM

  • If you have run training history and have been run training regularly in past three months.
  • If you, prior to commencing program, can run 15 km comfortably with changes of pace.
  • If you would like to complete a 10km on race day in a time between 38 and 45mins

Swimming Programs