Strength and Conditioning programs are used to help high performance athletes prepare and perform the specific demands of their sport.

In order to perform the demands of our daily activities without being physically overwhelmed, a minimal level of physical fitness is required. The base of our Strength and Conditioning Program (SCP) is designed to improve the Physical Fitness of our members so that they can carry out their daily activities with ease. Physical Fitness is more than a six-pack and a bikini body, it is a set of attributes people have or acquire that relates to performing physical activity. To perform daily tasks without fatigue or discomfort we must concentrate on the five health-related aspects of fitness: body composition, muscular strength, flexibility, muscular endurance, and cardiorespiratory endurance. Development of these areas will improve your quality of life, reduce your risk of chronic disease, and optimize your health and well-being. Here is a brief summary of each area

Cardiorespiratory endurance is the ability to carry out prolonged, large muscle, dynamic movements at a moderate to high level of intensity. This relates to your heart’s ability to pump blood and your lungs’ ability to take in oxygen.

Muscular strength is the ability of the muscles to exert force over a single or maximal effort.

Muscular endurance is the ability to exert a force over a period of time or repetitions.

Flexibility is the ability to move your joints through a full range of motion.

Body Composition is the relative amount of fat mass to fat-free mass.

There are also six skill-related components of fitness: agility, balance, speed, balance, power, reaction time, and co-ordination that help to orchestrate the movement of the body e.g., climbing ropes, or running through an agility ladder that indirectly affect health and are more akin to sports performance and skill development.

Speed is the relationship between time and distance or the rate at which someone can travel over a given distance.

Agility relates to speed but more-so to change of direction and position of the body while maintaining control throughout the movement.

Coordination involves the efficiency of movements in relation to various aspects of the body working together to create smooth and efficient movement.

Balance is the ability to maintain your body’s position which may occur at rest or in motion.

Power is a type of fitness that connects muscular strength or muscular endurance, two of our health-related components, to speed, one of our other skill-related components by seeing how fast you can exert force over a single or maximal effort or repeatedly over time or repetitions.

Reaction Time refers the ability for someone to act quickly in response to some type of stimuli (auditory, visual, kinesthetic, etc.).

These elements of Physical Fitness not only provide us with a great guideline from which we develop our SCP, but for our members, it helps ease the demands day-to-day life.

Strength: Lifting weights not only makes you stronger it is also great for increasing bone density. We prescribe the following exercises to build muscular strength, squats(front & back), overhead/bench press, deadlifts. Accessory exercises that also help enhance your performance in each of these lifts e.g. Bulgarian split squats, Z presses, bent over rows etc.

Cardiorespiratory endurance: It's more than running. To help improve your cardiovascular/muscular endurance and several skill related aspects of fitness we use interval training, circuits, metabolic conditioning workouts and steady state cardio. This helps your heart, lungs, and muscles work together and builds the capacity to exercise for an extended period of time.

Skill related exercises: 

The Hybrid program is an accumulation of 22 years of training experience. Like the GPP program, our Hybrid program is designed to help our members make continuous improvement and can be seen as an extension of the GPP program. The movements may seem more complex or high skilled but the intention is the same; to make the menial tasks of our day to day life easily manageable so you can have the energy to pursue further goals.

Strength

You'll add the Olympic lifts - the Clean and Jerk and Snatch - to the repertoire of strength exercises learned in the GPP program and more.

Basic Gymnastic Skills

Muscle ups, handstand push ups, pistols are exercises that will challenge your strength, mobility, stability and core strength. These exercises are tough to learn but not impossible to do, in fact we've taught many of our members how to perform these exercises through a series of exercise specific progressions