Group Training

You want to get stronger and more fit in a fun and supportive atmosphere at a fraction of the cost of personal training? Our Group Training is just the thing. Do you play a sport? Training for Sport is designed for you. Getting healthier, fitter and maybe shed a few pounds? Our Ultimate Kettlebell class will help you get there.

Interested? Send us an email with our Contact form. Questions? Read on and if you still have questions, send us an email.

Ultimate Kettlebell Class

Whether your goal is fat loss, general fitness, or even sports performance, this class is a great option. How is this possible? The class workouts are designed around exercises that will help you get stronger with a focus on movement quality. They also include beginner and advanced exercise options as well as a range of sets and rest to ensure that everyone gets what they need without overdoing it.

Register!

Register by sending us an email with our Contact form, or giving us a call at (613) 801-0773 extension 1.

Click here for a little more about why we love kettlebells (and you should too) as well as what you can expect from our Ultimate Kettlebell class.

Training for Sport

Do you run? Bike? Play hockey? Ultimate? Soccer? Tennis? Golf? Do you wish you could be a little faster? Jump a little higher? Be able to last a whole game without leaving a lung somewhere on the field? Are those twenty year old opponents annoying you by running past you as though you were standing still? Were you standing still but wondering why your legs weren't moving despite your brain's explicit instructions to keep running? Getting injured way more often than you'd like? Or have an injury that won't heal despite the fact that you've done everything humanly possible? And by everything humanly possible, I obviously mean you have continued playing but now you do so with another brace and a little more vitamin I.

It turns out spending a bit of time in the gym stretching and strengthening and agility-ing (making up words is fun!) can help.

Our Training for Sport Class is designed to help you move better and get stronger and more powerful so you get an extra step on your opponent and finish the game with both lungs still in your body.

Register!

Register by sending us an email with our Contact form, or giving us a call at (613) 801-0773 extension 1.

Click here for a little more about our Train for Sport group sessions.

For existing clients, here is the link to our scheduling system

All of our training takes place at 939 Somerset St W (Just NW of Preston)

Why Kettlebells?

Barbells and dumbbells are great tools (and we use them in our semi-private training), but the reason we are so fond of kettlebells is that they can do almost everything the other free weights can do, with six impressive extras:

  1. Their shape allows them to be swung. Once you learn to swing a kettlebell, you won't ask why this is a good thing. Trust me!

  2. They provide a great option for offset loading in traditional lifts. Imagine a squat or deadlift where all or most of the weight is only on one side of the body. We've just added a huge cross-body core stability challenge to your squat or deadlift. This is a huge benefit for anyone who is interested in performance in sports (sports are all about transferring energy across your body), or life (want to be able to pick up your toddler without killing your back? Or chop firewood at the cottage?)

  3. By training with the kettlebell in the "bottom up" position (hold the handle with the big part of the bell up), we can add an incredible level of shoulder and wrist stability, and grip strength to your training.

  4. Overhead lifts with kettlebells tend to be much safer for the shoulders than with other weights. Partly because the way the kettlebell rests forces your arm into a more attainable position (a bit foreward), and partly because it allows each arm to move independently of each other, which is more natural.

  5. Kettlebell swings, snatches, and cleans are amazing for developing power. The latter two are advanced variations; all three are incredible for improving sports performance.

  6. It allows us to do Turkish Getups, which are a phenomenal all around exercise.

What to expect in our Ultimate Kettlebell class

Each class will start with a movement preparation (aka warm-up) that will include a combination of self myofascial release (with foam rolls and yoga/tennis balls), static stretches, muscle activations, and dynamic movements. A portion of the warm-up will be individualized for you based on a mini-assessment we'll do before your first class.

The core of the class will address strength and power, with a focus on movement quality, and time devoted each class to technique. There is a skill aspect to some of the kettlebell lifts, and so technique will play a big part in the classes. That's also one of the fun aspects of kettlebells. Who doesn't love picking up a new skill? This will not prevent you getting a good workout!

Lastly we'll finish up each class with some intervals, either with the kettlebells, or we'll use our other fun tools such as agility ladders, battling ropes, sled, slideboard, and medicine balls.

Interested? Have questions?

Get in touch with our Contact form, or give us a call at (613) 801-0773 extension 1.

What to expect in our Training for Sport class

Each class will start with a movement preparation (aka warm-up) that will include a combination of self myofascial release (with foam rolls and yoga/tennis balls), static stretches, muscle activations, and dynamic movements.

Then we move into agility and power where we'll do plyometrics, ladder drills, and even throw medicine balls. The focus here is on both power and agility development, but also on developing the ability to decelerate and "stick the landings". We want to make sure your brakes are calibrated to go with the gas pedal.

Strength training is next where you'll do some variations of squats, deadlifts, rows, presses and lots and lots of core. We will spend more time doing unilateral (one arm or one leg at a time) than bilateral because we believe that is more relevant for sports performance and is a particularly great option for those of you who play a sport where one side is more dominant. Working on each side separately makes it harder for the strong side to mask weakness on the other side, which we believe is integral to injury risk reduction.

We'll finish up each class with some intervals using our favourite toys, including agility ladders, battling ropes, sled, slideboard, and medicine balls and kettlebells. It's only a matter of time before these become your favourite toys too.

Interested? Have questions?

Get in touch with our Contact form, or give us a call at (613) 801-0773 extension 1.