Timetable

To maximize results we suggests 2-3 days consecutive training followed by one day of rest. This ensures proper programming, progression, and physical recovery.

Fitness classes produce elite results by effectively combining weight lifting, gymnastics, running, rowing and other functional fitness movements. Strength and Conditioning is the program of choice for many firefighters, MMA fighters, Olympians, Special Forces personnel, triathletes, and everyday people looking to achieve high levels of fitness. Training sessions at Crystal Strength and Conditioning are designed to push you and improve your fitness based on your starting ability meaning that anyone can take part. Sessions focus on proper execution of all movements to achieve an all round level of cardio fitness, strength and stamina.

Monday Tuesday Wednesday Thursday Friday Saturday
Interval Weight Training
6:00 am
Strength
6:00 am
Energy System Development
6:00 am
Strength
6:00 am
Strength
6:00 am
FYF
9:00 am
Interval Weight Training
4:15 pm

Interval Weight Training
5:30 pm
Strength
4:15 pm

Strength
5:30 pm
Energy System Development
4:15 pm

Energy System Development
5:30 pm
Strength
4:15 pm

Strength
5:30 pm
Strength
4:15 pm

Strength
5:30 pm

Monday

  • Interval Weight Training
    6:00 am - 7:00 am
  • Interval Weight Training
    4:15 pm - 5:15 pm
  • Interval Weight Training
    5:30 pm - 6:30 pm

Tuesday

  • Strength
    6:00 am - 7:00 am
  • Strength
    4:15 pm - 5:15 pm
  • Strength
    5:30 pm - 6:30 pm

Wednesday

  • Energy System Development
    6:00 am - 7:00 am
  • Energy System Development
    4:15 pm - 5:15 pm
  • Energy System Development
    5:30 pm - 6:30 pm

Thursday

  • Strength
    6:00 am - 7:00 am
  • Strength
    4:15 pm - 5:15 pm
  • Strength
    5:30 pm - 6:30 pm

Friday

  • Strength
    6:00 am - 7:00 am
  • Strength
    4:15 pm - 5:15 pm
  • Strength
    5:30 pm - 6:30 pm

Saturday

  • FYF
    9:00 am - 10:00 am
Monday Tuesday Wednesday Thursday Friday Saturday
Interval Weight Training
6:00 am
Interval Weight Training
4:15 pm

Interval Weight Training
5:30 pm

Monday

  • Interval Weight Training
    6:00 am - 7:00 am
  • Interval Weight Training
    4:15 pm - 5:15 pm
  • Interval Weight Training
    5:30 pm - 6:30 pm
Monday Tuesday Wednesday Thursday Friday Saturday
Strength
6:00 am
Strength
6:00 am
Strength
6:00 am
Strength
4:15 pm

Strength
5:30 pm
Strength
4:15 pm

Strength
5:30 pm
Strength
4:15 pm

Strength
5:30 pm

Tuesday

  • Strength
    6:00 am - 7:00 am
  • Strength
    4:15 pm - 5:15 pm
  • Strength
    5:30 pm - 6:30 pm

Thursday

  • Strength
    6:00 am - 7:00 am
  • Strength
    4:15 pm - 5:15 pm
  • Strength
    5:30 pm - 6:30 pm

Friday

  • Strength
    6:00 am - 7:00 am
  • Strength
    4:15 pm - 5:15 pm
  • Strength
    5:30 pm - 6:30 pm
Monday Tuesday Wednesday Thursday Friday Saturday
Energy System Development
6:00 am
Energy System Development
4:15 pm

Energy System Development
5:30 pm

Wednesday

  • Energy System Development
    6:00 am - 7:00 am
  • Energy System Development
    4:15 pm - 5:15 pm
  • Energy System Development
    5:30 pm - 6:30 pm
Monday Tuesday Wednesday Thursday Friday Saturday
FYF
9:00 am

Saturday

  • FYF
    9:00 am - 10:00 am
No events available!

General Physical Preparedness

The plan for these sessions is to front load or back fill weak areas, mobility, flexibility and assistance work needed for joint health and performance increases. Increasing the general workload thus increasing the persons overall ability. This can be a technique based session if need as well. Sessions will be designed to get you moving after a day or two off, increasing your muscular endurance and over all work rate.

Energy System Development

Energy System Development (ESD) sessions are comprised of interval work on the ski/rower/bike/running. This works in conjunction with the strength (STR) cycle to increase power, speed and VO2 Max.

This means improving your overall work capacity, enabling you to work harder and stronger, whilst improving your ability to recover from extended work and remain focused on the task at hand.

Strength

The strength component will run through a number of phases:

  1. Strength (building a strong base)
  2. Power (developing from your STR base)
  3. Strength Endurance (increasing your overall capacity formed by the previous STR/PWR blocks) This means squatting in all forms, pressing, deadlifting, and all accessory movements that come along with a solid program.

These sessions Typically run for one hour however at times the program may call for extra work so allowing an extra 15minutes is preferred to make sure we get all the required work and intended stimulus with out rushing though the session.

F*ck You Friday

The goal of FYF is to showcase your mental and physical capability, why we are who we are. This is your chance to explore the grit and determination forged in the previous weeks/blocks of training.

Preparing an athlete to succeed in their sporting arena boils down to this – you must appropriately apply your training tools to trans-fer weight room progress to the arena or you’re just wasting time. Though simple on paper, somehow this approach gets lost when a coach works with a novice athlete. This won’t happen with the Programming by 98Gym at CSC GYM.

Interval Weight Training

A highly sophisticated and effective means of multi-variable cross-training to optimise performance in a wide variety of sports. Through the proper selection and manipulation of IWT intensity (load, intensity, volume, and frequency of training) an extremely high level of total athletic fitness can be achieved.

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