Regular summer timetable commencing 10th October 2016
All sessions meet at Como Pleasure Grounds or Waratah oval in Sutherland, unless otherwise specified below. Click here for session location maps.
All weekday morning sessions are a 5:55am meet for a prompt 6am start.
FIT4Action is unique in that it does not have fixed classes, i.e. a regular night for core work, boxing or cardio. We work on a rotation through each facet of fitness. Every session has a primary and sometimes a secondary focus, which could be core work, boxing, running, upper body, lower body, intervals, hill work etc. This is the content of the General Session and it is rotational. Monday at 7pm could be ‘high intensity interval training’ one week and have a ‘muscular endurance’ focus the next week. You can attend the same session slots every week and within a month you have been trained in every energy system, muscle group and movement pattern…. Total Fitness!
The colour code denotes the same session content for that week. It is the same content on Monday morning as Monday night and Tuesday morning. Wednesday morning is the same as Wednesday night. Thursday and Friday contain the same content. Saturday is unique. And you will never, EVER see the same week twice.
Run Club is a member managed session (no trainer), those interested in a run on a Tuesday night or a longer,slower one on a Sunday morning and they can arrange this through the FIT4Action Runners Group Facebook page: https://www.facebook.com/groups/FIT4Running. For regular attendees, selected routes and/or challenges will be posted for them to complete.
The HIT Squad (high intensity training) is designed to be more challenging than a regular group session for those that need an extra push. Whilst there is no regular spot for this type of session, the group will be advised when a HIT Squad session is scheduled. Some HIT Squad sessions will be by invite only (an entry level requirement) and some shall be during another regular session by member selection. Entry to the HIT Squad is on the understanding that you will be pushed hard, there will be running, there will be shouting and penalties will be given for behaviour non-becoming of a HIT Squad member. Any injury, however recent or minor should be disclosed to your trainer before commencement. Click here for more details.
HOW DO I KNOW WHAT TYPE OF SESSION IS COMING UP?
You don’t! If you did, you’d do the ones you like and avoid the ones you find hard. We need challenging physically to develop. This model builds resolve, greater fitness and confidence. Many members would not have voluntarily attended a run session, but since doing so are taking part in regular events such as Sutherland 2 Surf and half marathons as they have been encouraged to step outside of their comfort zone. The exception being boxing as you may want to bring your own gloves, we’ll let you know.
WHY IS THE SAME SESSION REPEATED ON CONSECUTIVE DAYS?
We work on 4 unique general sessions a week, with each session in the week having a different primary/secondary focus. If a session is repeated, it is repeated at a different time slot to maximise the amount of members able to benefit from that session’s focus. If you include a running session, that’s 5 unique training opportunities with a chance of a further HIT Squad.
WHAT IF I WANT TO TRAIN 2 DAYS IN A ROW?
If you want to train consecutive days we’d suggest Monday and Tuesday, Wednesday and Thursday or Friday and Saturday. This ensures you maximise the different focus of various sessions. Ensure adequate recovery when training ‘back to back’.
CAN I TRAIN TWICE IN THE SAME DAY OR DO THE SAME SESSION ON CONSECUTIVE DAYS?
In a general training plan, we’d advise 36-48 hours rest before commencing your next session, to ensure your body has chance to recover. The unlimited membership entitles you to do as many sessions as you like, so if you wish to do the same session twice, you may. However, muscle soreness and fatigue are likely to be an issue and you will need a longer recovery period before you train again. Consecutive days of different training is preferable to repeating the same training for recovery and development purposes.
WHAT SESSIONS SHOULD I ATTEND?
If you’re training 3 times a week, we’d suggest Monday, Wednesday, Friday or Tuesday, Thursday, Saturday. If you’re training twice, choose any days that are not consecutive. If you do train on consecutive days, we’d suggest it should be followed by a days rest. e.g. Friday, Saturday – Sunday rest day.
1st Saturday of the month is usually a remote Saturday workout. We’ll be training elsewhere.
Every month we’ll be endeavoring to take 1 days session content elsewhere (within 2226).
Christmas Schedule 2015
FIT4Action will shut its doors to give everyone a chance to ease their aching muscles for a few weeks over Christmas.
Our last session for the year will be Saturday the 19th of December 2015, followed by our annual members BBQ. We will start the re-sweat on Monday, January the 5th, 2016 at 6am. All payments are delayed for the period of the break.