STRENGTH & Fitness Training
Our Fitness Classes are tailored for all levels & capabilities. Join us from the comfort of your own home and keep up a solid exercise regime to maintain a healthy and happy body and mind.
What is Martial Spirit Strength & Conditioning?
Strength & Conditioning (S&C) is a training discipline that combines both strength training and conditioning exercises to improve physical performance, enhance athletic abilities, and boost overall fitness.
Why Strength & Conditioning Training?
Strength and conditioning training offers a wide range of physical, mental, and health-related benefits. Here are some of the key reasons why it is beneficial:
- Improved Muscle Strength and Endurance
- Enhanced Athletic Performance
- Injury Prevention
- Better Body Composition
- Increased Bone Density
- Enhanced Cardiovascular Health
- Improved Mental Health and Cognitive Function
- Boosted Metabolism
- Improved Functional Movement
- Increased Longevity
- Enhanced Flexibility and Mobility Confidence and Self-Esteem Better Sleep Quality
Class Structure
Pre-Class Warm Up
We design a structured warm-up prior to every class so we can gradually prepare the body for more intense physical activity, increase blood flow, enhance mobility, and activate key muscles according to our program.
Strength Block Periodisation
Vladimir Issurin’s Block Periodisation is a highly effective strength training system designed to focus on specific athletic qualities through structured training blocks, making it ideal for optimising performance and avoiding overtraining. Unlike traditional periodisation, which tries to develop multiple fitness components simultaneously, Block Periodisation isolates specific training objectives (like strength, hypertrophy, or endurance) into focused blocks. This allows our members to train intensely on one quality while minimising interference from other aspects of fitness. Additionally, Block Periodisation reduces injury risk by systematically varying intensity and focus, giving the body time to recover and adapt after each phase.
METCON (optional) – Metabolic Conditioning
Metcon, short for Metabolic Conditioning, is a type of high-intensity workout designed to improve the efficiency and capacity of the body’s energy systems. These workouts typically involve cardio exercises, performed at a fast pace with minimal rest between sets or rounds. The goal of metcon is to push both the aerobic and anaerobic energy systems, improving endurance, strength, and overall fitness.
Post-Class Cool Down
After a challenging strength program like Vladimir Issurin’s Block Periodisation, which can involve heavy lifting and intense efforts, cooling down is essential to promote optimal recovery and prevent injury. Strength training places a lot of stress on muscles, joints, and the nervous system, so taking time to cool down helps reduce muscle tension, aid recovery of the nervous system and prevent injury.
Meet your S&C Coach

Anthony
Strength & Conditioning Head Coach
Strength training has been a passion of mine for many years and I particularly love its physical and mental challenges. I’m a certified Weight Lifting Coach and enjoy the technical aspect and how the explosive power translates to all sports especially Martial Arts. I believe there is an athlete in everyone.
JOIN Us Now to Enrish Our Being
All classes are beginner friendly
$45/week
UNLIMITED S&C CLASSES
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GYM Access