Class based membership available now!!

Membership classes are ideal for the person who really enjoys the gym’s social aspect and loves being around others while training. Classes held here will include bodyweight classes, strength development, power development, aerobic and core.

Membership classes also reinforce the importance of having training partners and people that can help you in a training session. This is a huge factor in staying accountable and also progressing in the gym.

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Strength and Conditioning lower body

Monday @7pm

This involves working with different variations of the squat and hip dominant exercises either in a dynamic or maximal effort context. The class is structured as follows:

  • Warm-up, 10-15 mins
  • Main lift, 15-20 mins
  • Accessories Lifts/conditioning, 15-20 mins

The accessory lifts focus on weak areas. This part of the class is used to build up lagging muscle groups that will come together over a period of time to improve your squat or deadlift or any of their variations. This part of the class is great for building muscle.

Very rarely in these classes do we do the same main lift for more than 2 weeks. Consistent rotation of the main lift will avoid accommodation.

Example of exercises used in these classes:

  • Box squat
  • Back squat
  • Front squat
  • Anderson squats
  • Rack pulls
  • Reverse hypers
  • Cambered bar squats
  • SSB Squats
  • Belt squat
  • ATP pulls
  • RDL
  • Trap bar deadlifts…………

HIIT/ Power Development

Wednesday @7pm

The HIIT (high-intensity interval training) classes are based on the mechanics and application of force production while also developing the energy systems that go along with such training. In these classes bodyweight exercises, Kettlebells, bands and TRX are used to increase the power and development of energy systems. The three different energy systems are:

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1 – ATP-CP High intensity short durations/bursts

Athletes that compete in sports that are mainly focused on the requirement of high intensity efforts in very short duration will have to access this energy system more. This system relies on the use of creatine phosphate stores to produce energy. Training this energy system through resistance training and power-based training prolongs the ability to maintain a higher intensity. Example of these sports:

  • Shot-putters
  • Weightlifters
  • Gymnasts
  • Sprinters

2 – Anaerobic Lactic (Glycolytic) High to medium intensity.

The anaerobic lactic (AL) system provides energy for medium to high-intensity bursts of activity that lasts from 10 seconds to a max of approximately 90 seconds.

The ability to sustain this energy system is commonly viewed as an important athletic attribute in team sports such as basketball, hockey, ringette, and soccer, where shifts, or transitions, are a part of the game.

The anaerobic alactic system does not require oxygen, however, whereas the ATP-CP system will only produce energy for 10 seconds, fast glycolysis can work at a capacity for much longer.

As a result, waste products such as lactic acid accumulate in the blood and in muscle cells. The burning sensation in the muscle, shortness of breath, and fatigue are all symptoms of lactic acid build up and thus impacts the athlete’s ability to perform.

Focusing on this energy system during training can increase your lactic threshold which allows you to train at a higher tempo with increased intensity

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3 – Aerobic – long duration, low to moderate intensity

The aerobic system provides energy for low to medium-intensity activities that last anywhere from two minutes to a few hours. Any sport that has repeated shifts, rallies, events, or sustained exercise, such as long-distance swimming, crew (rowing) and kayaking rely on the aerobic system.

Unlike the other two systems, the aerobic system requires oxygen and takes longer to overload and fatigue the system.

Training this system enhances the body’s ability to utilize oxygen and allows an athlete to prolong the ability to sustain higher intensities before tiring and cramping out. Training this system can also be used as active recovery as it is responsible for providing oxygen to the systems of the body and allows the body to flush by products of energy from the body such as hydrogen.

Strength and Conditioning Upper Body

Thursday @7pm

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This involves working with different variations of upper body pressing and pulling exercises either in a dynamic or maximal effort context. The class is structured as follows:

  • Warm-up, 10-15 mins
  • Main lift, 15-20 mins
  • Accessories Lifts/conditioning, 15-20 mins

The accessory lifts focus on weak areas. This part of the class is used to build up lagging muscle groups that will come together over a period of time to improve your upper body strength exercises or any of their variations. This part of the class is great for building muscle.

Very rarely in these classes do we do the same main lift for more than 2 weeks. Consistent rotation of the main lift will avoid accommodation.

Examples of exercises in this class are:

  • Bench Press
  • Over head press
  • Bent over rows
  • Pin presses
  • Seated presses from many different angles
  • Body weight exercises such as dips and pull ups and all their variations……..

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