Strength:Lab > Adult Strength Training
STRENGTH TRAINING PLANS
Ensure your success with our Strength Training Plans
We deliver functional strength training to help improve overall strength and skill for common body movements. The strength training is designed to increase power, range of motion, coordination, mobility, agility, strength and stability providing one with an internal “scaffold” to support all aspects of one’s training. This will improve their efficiency and boost performance.
Including strength and conditioning will further help minimise the risks of injury through improved strength, stability and by matching imbalances that can be created by repetitive overuse.
Our strength training includes:
- Strength Adaption
We have chosen specific strength and mobility exercises to support one’s running/cycling. These include but are not limited to squat and lunge variations, various jumping, upper body and core exercises. Strength training not only improves functional movement patterns but also builds lean muscle tissue, reduces one’s risks of getting injured and improves their performance too
- Metabolic training
This involves a combination of HIIT (High Intensity Interval Training) and strength exercises with very little rest in between exercises. This type of training maximises the burning of calories and increases the metabolic rate during and after the workout. These sessions are tough but effective for improving one’s body composition in terms of fat loss.
- Sessions can be private, semi-private or group
- Sessions utilise Body weight or Free weights
- Available online and in studio
WHAT ARE YOUR TRAINING FOR?
Simply click on the choices below to access one of our Strength Training programmes.
Online Bodyweight Group Sessions R1000/month
- Online via Zoom – 12 Sessions/Month
- 3 Days/Week – Monday, Wednesday, Friday
- 08:00am
- Caters for all Abilities
- Bodyweight
- Can be done at home
-
Functional Running Fitness for adults to improve overall strength and skill for common body movements.
- Focuses on strength, power, mobility and body control to help you physically to perform more optimally.
- Includes Mobility and Stretching routines.
- Recordings available for missed sessions.
Online Weighted Group Sessions R250/month
- Online via Zoom – 8 Sessions/Month
- 2 Days/Week – Tuesday, Thursday
- 08:00am (30 mins)
- Caters for all Abilities
- Weighted. Need a set of light DumbBells (2,3,4,5kg)
- Can be done at home
-
Functional Running Fitness for adults to improve overall strength and skill for common body movements.
- Focuses on strength, power, mobility and body control to help you physically to perform more optimally.
- Includes Mobility and Stretching routines.
- Recordings available for missed sessions.
Online Bodyweight Small Group Sessions R100/session/member
- Online via Zoom – choose number of Sessions per week
- Create your own group with friends (Min 4/group)
- Pick a time suitable for the group
- Caters for all Abilities
- Bodyweight or Weighted
- Can be done at home
-
Functional Running Fitness for adults to improve overall strength and skill for common body movements.
- Focuses on strength, power, mobility and body control to help you physically to perform more optimally.
- Includes Mobility and Stretching routines.
- Recordings available for missed sessions.
Online Bodyweight Private Sessions R200/session
- Online via Zoom – choose number of Sessions per week
- Private Session
- Pick a time suitable for you
- Caters for all Abilities
- Bodyweight or Weighted
- Can be done at home
- Functional Running Fitness for adults to improve overall strength and skill for common body movements.
- Focuses on strength, power, mobility and body control to help you physically to perform more optimally.
- Includes Mobility and Stretching routines.
In Studio* Private Sessions R250/session
- In Studio – choose number of Sessions per week (*Studio based in Highlands North)
- Private Session
- Pick a time suitable for you
- Caters for all Abilities
- Bodyweight and Weighted
- Functional Running Fitness for adults to improve overall strength and skill for common body movements.
- Focuses on strength, power, mobility and body control to help you physically to perform more optimally.
- Includes Mobility and Stretching routines.
In Studio* Semi-Private Sessions R200/session/member
- In Studio – choose number of Sessions per week (*Studio based in Highlands North)
- Semi-Private Session (2-4 Max/group)
- Pick a time suitable for you
- Caters for all Abilities
- Bodyweight and Weighted
- Functional Running Fitness for adults to improve overall strength and skill for common body movements.
- Focuses on strength, power, mobility and body control to help you physically to perform more optimally.
- Includes Mobility and Stretching routines.
Online Bodyweight Group Sessions
Online via Zoom – Home Based
Group Session
12 Sessions/month
Caters for all Abilities
Bodyweight
Functional Running Fitness for adults to improve overall strength and skill for common body movements.
Focuses on strength, power, mobility and body control to help you physically to perform more optimally.
Includes Mobility and Stretching routines.
Online Weighted Group Sessions
Online via Zoom – Home Based
Group Session
8 Sessions/month
Caters for all Abilities
Weighted (2-5kg)
Functional Running Fitness for adults to improve overall strength and skill for common body movements.
Focuses on strength, power, mobility and body control to help you physically to perform more optimally.
Includes Mobility and Stretching routines.
Online Bodyweight Small Group Sessions
Online via Zoom – Home Based
Own group (Min 4 pax)
Choose Sessions/week
Caters for all Abilities
Bodyweight or weighted
Functional Running Fitness for adults to improve overall strength and skill for common body movements.
Focuses on strength, power, mobility and body control to help you physically to perform more optimally.
Includes Mobility and Stretching routines.
Online Bodyweight Private Sessions
Online via Zoom – Home Based
Private
Choose Sessions/week
Caters for all Abilities
Bodyweight or weighted
Functional Running Fitness for adults to improve overall strength and skill for common body movements.
Focuses on strength, power, mobility and body control to help you physically to perform more optimally.
Includes Mobility and Stretching routines.
In Studio Private Sessions
In Studio – Highlands North
Private
Choose Sessions/week
Caters for all Abilities
Bodyweight
Functional Running Fitness for adults to improve overall strength and skill for common body movements.
Focuses on strength, power, mobility and body control to help you physically to perform more optimally.
Includes Mobility and Stretching routines.
In Studio Semi-Private Sessions
In Studio – Highlands North
Semi-Private (2-4 pax)
Choose Sessions/week
Caters for all Abilities
Bodyweight
Functional Running Fitness for adults to improve overall strength and skill for common body movements.
Focuses on strength, power, mobility and body control to help you physically to perform more optimally.
Includes Mobility and Stretching routines.