The base of your training cycle. Whole body stability and technique work to develop a strong, balanced base and core from which to start more progressive training. These sessions will include Pilates, yoga and calisthenics based core movements and holds. Basic lifts and running drills may also be included. It is a low intensity, high volume session usually on the easier side compared to our other 4 sessions.

The second in the cycle, a session designed to increase lean muscle and decrease fat which is what gives you a toned look. Using mid range repetitions with good weight and little rest, these sessions are designed to fatigue all areas of the body. This is an intermediate session with high volume and moderate intensity.

Usually the third section in a training cycle; increasing the body’s overall strength and stability, enabling you to lift confidently and securely and to the best of your ability. Do not be afraid of lifting weights – forget the myths surrounding building muscle and bulk, this training cycle is all about increasing the bodies total function and therefore increasing metabolic rate and the amount of force the body can produce. These sessions are low in volume but extremely high in intensity and is on the moderate to high on the spectrum.

The 4th element in the training cycle. These sessions will make you feel more powerful, dynamic, faster and full of energy. Including the Olympic lifts, short sprints, jumps, bounding and pounding as well as some whole body compound movements. It is intense but with plenty of rest to ensure maximal effort every time. These sessions are on the moderate scale of intensity but can sometimes include some complex and technical elements and so is on the middle to high end of the toughness spectrum.

The final part of the training cycle – whole body fitness and maintenance. Do not be fooled though this is the toughest of our sessions. It’s hard hitting, quick and heavy – a mix of every other session. High reps, high speed and little rest. This is the top end of our session spectrum with a moderate amount of volume but with high intensity.