Personalised training in a Squad environment at the track and in The Lab.
Strength and Conditioning
Our squad S&C sessions are one of a kind, experience the best of both squad training and personal training at the same time, you will receive a hand crafted, individualised workout to the quality at which you would expect in a private personal training session with all the added benefits of a squad environment.
Each participant follows a unique periodized plan, typically starting with a block of fundamental lifting and base development to master vital movement patterns, correct muscular imbalances and build general strength.
As you progress, we transition into a more sport specific training phase. Focusing on exercises that mirror your chosen sport’s movements and demands. The final block prepares you for competition with advanced techniques such as post activation potentiation and plyometrics.
Injury recovery is seamlessly integrated, guiding you through a progression from basic rehab to full training. Enjoy the benefits of individualised attention and a community atmosphere, ensuring you reach your peak performance.
Run Strong
Elevate your running performance with our Run Strong classes, designed to enhance your running mechanics and efficiency. These group sessions provide you with the physical resources to run properly, focusing on mechanical, neural, and metabolic aspects of running efficiency.
Following a structured approach, we start with non-specific general strength training to build a solid foundation. Progressing to running-specific strength, we target exercises that improve core stability, reactive strength, force application, and running-specific range of motion. The final phase incorporates plyometrics to refine your explosive power and agility.
We also emphasize the prevention of common running injuries such as shin splints, runner’s knee, Achilles tendonitis, plantar fasciitis, and IT band syndrome. For injured runners, we offer tailored rehab programs, guiding you from being unable to run to achieving personal bests and ongoing improvements.
Join Run Strong to optimize your running mechanics, prevent injuries, and reach your peak performance, all within a supportive group environment.
Reactive Running
This is where the magic happens!
Reactive Running sessions focus on learning to be a better athlete through track workouts designed to build healthy and effective running mechanics. These sessions develop your event-specific speed, stamina, and fitness.
Each session is personalized to your needs and goals, with a custom workout routine prescribed for you. You’ll also receive gait analytics and advice on improving your form week by week.
Join Reactive Running to enhance your running mechanics and achieve peak performance, all while receiving individualized attention in a dynamic group setting.
Dynamic Running
Dynamic running is a natural progression from reactive running.
Take the lessons you’ve learned at the track and apply them dynamically to a verity of terrains and real world situations.
From roads to fire trails, hills and stairs, rain or shine, all year round. It’s more fun that it sounds!
These sessions take place in a variety of locations from Wentworth Falls to Lawson.
Move Well
Move Well is a squad session tailored for older adults, those recovering from injuries, or individuals new to exercise and lifting. Each participant receives a personalized program, similar to our strength and conditioning sessions, but at a slower pace to ensure ample time for learning and mastering each exercise.
Our focus is on building a solid foundation, improving overall fitness, and promoting safe and effective movement patterns. Whether you’re looking to regain strength, enhance mobility, or start your fitness journey, Move Well provides a supportive and attentive environment to help you achieve your goals.
Join Move Well to develop your fitness at a comfortable pace, with individualized attention in a group setting, ensuring you move confidently and safely.
