Strength & Conditioning

Class Structure

Small to mid-sized group sessions (8-15 participants) led by a head coach focusing on collective endurance.

Equipment Access

• Heavy Tractor Tires: Used for tire flips and sledgehammer drills to build explosive power.
• Calisthenics Rig: Pull-up bars and rings for upper body strength.
• Grappling Dummies: Utilized as deadweights for lifting, throwing, and maneuvering drills.

Conditioning Drills

• Bag Work: High-repetition punching and kicking on heavy hanging bags for cardiovascular endurance.
• Agility Training: Ladder drills and jump rope sessions for footwork.
• Core Circuits: Mat-based abdominal strengthening routines.

Facility Usage

Access to the matted floor area for impact absorption and mirrored walls for form correction during class slots.

Dedicated Attention

Exclusive 60-minute access to a personal trainer with no equipment sharing or waiting.

Interactive Training

• Advanced Pad Work: Trainer-led focus mitt sessions providing reactive resistance training.
• Technical Correction: Immediate feedback on posture and form to prevent injury during heavy lifts.

Customization

• Program Design: Workouts tailored specifically for body composition goals (weight loss or muscle gain).
• Dietary Guidance: Basic nutritional advice and meal structuring.

Scheduling

Flexible slot booking based on client availability rather than fixed class timetables.

Virtual Delivery

Real-time video sessions via platforms like Zoom or Google Meet allowing for live interaction.

Equipment Requirements

• Zero-Equipment Workouts: Routines designed strictly around bodyweight exercises like pushups, burpees, and lunges.

Training Focus

• Accountability: Coaches ensure attendance and completion of workouts through the screen.
• Shadow Boxing: Cardio drills performed without bags to improve stamina and technique.