PRIMARY GOALS

  • Improve core stability
  • Increase muscle balance & flexibility
  • Improve cardiovascular & muscle endurance
  • Increase lean muscle mass
  • Improve functional performance - sport-specific skill training

EXERCISE is the only DRUG which has NO NEGATIVE SIDE EFFECTS!

SPORTS SPECIFIC EXERCISES / HIGH INTENSITY EXERCISES

In this next stage of performance, the information gathered during the SSFMA will determine the areas for improvement. The first step will be to ensure that you have a stable foundation from which you can graduate to more advanced training techniques. At SHAPE, all of our highly-skilled conditioning specialists implement high-intensity, metabolic training methods which are efficient, effective and fun.

Through intense sport-specific training we will take your performance to the next level to optimize your speed, power, stability and strength.

GET READY TO SWEAT!!!!

 

The following techniques will be used to help you reach your sport specific goals.
  • Active isolated Stretching
  • Agility & Plyometrics Training
  • Boxing
  • Circuit Training
  • Core Stability Training
  • Heavy Ropes & Battle Ropes
  • Kettleball Training
  • Medicine Ball Training
  • Olympic Lifts
  • Pilates
  • Yoga

TEST YOUR FITNESS & ATHLETICISM LIMITS

MEN
  • Run 5k in less than 22 minutes
  • Row 1000m (ergometer) in less than 3 mins, 15 secs.
  • Deadlift more than 365 lbs.
  • Bench Press more than 275 lbs.
  • Perform more than 75 standard pushups in 60 secs.
  • Perform more than 10 superman pushups in 60 secs.
  • Perform more than 18 standard pullups in 60 secs.
  • Perform more than 5 ring muscle-ups in 60 secs. (kipping allowed)
  • Perform more than 15 handstand pushups in 60 secs. (wall supported)
  • Sprint 20 yards in less than 3.25 secs.
  • Tuck jump more than 50 inches
  • Perform a dumbbell turkish getup with more than 100 lbs.
WOMEN
  • Run 5k in less than 23 minutes
  • Row 1000m (ergometer) in less than 4 minutes
  • Deadlift more than 250 lbs.
  • Bench Press more than 145 lbs.
  • Perform more than 50 standard pushups in 60 secs.
  • Perform more than 8 standard pullups in 60 secs.
  • Perform more than 10 bar muscleups in 60 secs. (kipping allowed)
  • Perform more than 15 handstand pushups in 60 secs. (wall supported)
  • Sprint 20 yards in less than 3.5 secs.
  • Tuck jump more than 36 inches
  • Perform a dumbbell turkish getup with more than 50 lbs.

The 40+ Athlete

MEN
  • Run 5k in less than 30 minutes
  • Deadlift more than 185 lbs.
  • Bench Press more than 155 lbs.
  • Perform more than 30 standard pushups in 60 secs.
  • Perform more than 5 standard chin-ups in 60 secs.
  • Sprint 20 yards in less than 3.8 secs.
  • Tuck jump more than 20 inches
WOMEN
  • Run 5k in less than 30 minutes
  • Deadlift more than 115 lbs.
  • Bench Press more than 65 lbs.
  • Perform more than 12 standard pushups in 60 secs.
  • Perform more than 15 horizontal pullups in 60 secs.
  • Sprint 20 yards in less than 4.2 secs.
  • Tuck jump more than 16 inches