Tag Archives: training program


Skill Training for Obstacle Courses

Obstacle courses are becoming very popular and although they are often seen as a challenge for the hardcore, they are actually mainly aimed at the corporate market as team building events. This means they are highly accessible and enjoyable and you should be jumping head over heels to go face plant in the mud, scale […]


Get Shredded with Barbell, Kettlebell, and Dumbbell Complexes

If you’ve been looking for a different training technique to break out of a rut, eliminate the boredom, and bring on new results, “complexes” may be just what you’ve been looking for. If you’ve never heard of “complexes” before, the basic concept is that instead of repeating the same exercise for multiple reps to complete […]

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Cable machines are so good for one reason: because they’re functional. Used properly, they allow you to do exercises that you could mimic in everyday life, such as twisting, lifting, bending, and reaching. Much like the movements of life, exercises done with a cable machine require more core stability than do traditional weightlifting routines. These […]


Breaking Plateaus

Your programs should be planned, periodised and follow specific training principles to allow continued progression, constant overload and promote adaptation. Usually programs should consist of a 4 week cycle where stability, strength and power are addressed and target different muscular adaptations depending on your goals. Generally these would include neural (strength), morphological (shape and size) […]


TRX – Suspension Training

The trend of the new millennium in sports programming is in-arguably functional training. This trend has had tremendous impact not only in how we go about training but in the modalities we are using to achieve our goals. With this departure from isolated action, there has been an increased demand for exercise modalities that are […]


The Skeleton of a Running Specific Strength Program

A successful running program MUST HAVE a conditioning program alongside to assist in achieving maximal performance and prevent overuse injuries commonly associated with running. Common injuries: • Shin-splints • Plantar Fasciitis • Anterior knee pain 1. The warm-up: – Should be specific to the exercises you are going to do with the session – Should […]


Summer Sinew

  It’s time to get shredded for summer with a full body functional power circuit which is made up of series of neuromuscular demanding body-weight exercises mixed with cardio, which are done in succession and focus on short high intensity work which forces the body to accelerate, decelerate and dynamically stabilize forces upon, within and […]


We have created a complete new gymming experience…

At 5pm & 6pm daily, we have 4-6 FUNctional classes happening in an open plan environment. It’s ABsolutely buzzing with like-minded people wanting to be fit & healthy. The young (except Chris Walsh), energetic and helpful trainers guarantee results and it’s a heavenly gym experience that is in a league of its own – where […]


FREE Workout Programs to do from anywhere

In the modern age, the demands of work are greater making health more of a necessity to endure the stressors of everyday life. With the evolving fitness industry at its ripest & so much out there, it’s difficult enough to gain the knowledge to what is fad or fact, have the time to research and […]


The Hype Behind Tight Tush

“Multi planar compound leg exercises, loaded up with resistance, stimulates the neuromuscular system and not only promotes a cardiovascular response which assists with weight management but also gives you that perfect peachy posterior that you desire! Get those deep glute muscles firing with pistol squats, lunge variations & plyometric leg exercises!”   Why did it […]