Services

Functional Training and Scientific Strength & Conditioning

Sport specific strength and conditioning comprises adequate research about the demands of the sport by the Sport Scientist, sport specific testing of variables directly related to the sport and using this data to tailor programs in the correct way to ensure each sporting code’s demands are met during training. All this is done to ensure athletes reach their peak performance consistently and without overuse injuries.

Small Group Personal Training 

Our personal training approach focuses on functional training to prepare clients for daily activities. Our base program is suitable for all clients and we aim to mobilize, strengthen and improve general functionality of each client in a progressive fashion in order to constantly invoke improvement. A maximum of 8 people are allowed per session and the sessions are available for booking on our facility booking app – Octiv.  

Calisthenics Classes

We believe in building and maintaining a strong foundation in functional strength first and foremost, and then adding on a strong influence from Calisthenics to improve mobility, flexibility and strength – and of course have a whole lot of fun trying out different progressions of certain calisthenics movements once you get stronger.
It’s a really important step to take to train for health and wellness, but that doesn’t mean you can’t have fun while doing it!

Our sessions are therefore a mix between traditional Functional training (with progressive increase in weights) and Calisthenics techniques (with progressive movement patterns), to get the best of both worlds.

Advanced Karate Conditioning

With the guidance of a 5th Dan karateka, Protea athlete, coach and qualified Sports Scientist who has 25 years’ experience in traditional and competitive karate, karateka from all styles can trust that their physical conditioning will be pushed to much higher levels than they have ever thought possible! 

Whether your focus is a grading test or competitions, you will be guided appropriately by concentrating on the necessary fitness, strength, agility and power components. 

Karate Classes

We offer karate classes for all ages from 4 years and up! Our classes are split into age groups so we ensure the correct instruction for each developmental phase! We also offer competition-specific training so athletes of different dojo’s can work against other opponents. 

Our training is based in the JKS Shotokan system and we offer the opportunity for our students to grade twice a year to advance in their belt level. We are also affiliated to Karate South Africa for the opportunity to compete with the best in the country and even represent South Africa as a Protea athlete.

Functional Movement Assessment (FMA)

The Functional Movement Assessment (FMA) aims to identify deficiencies – weakness, immobility, restriction, asymmetry – in movement which limits you from achieving a full range of active motion while forcing you to compensate.
As a result the complex interaction of joints and muscles are disrupted, often leading to further problems, such as pain, discomfort, and reduced quality of movement during exercise and general life.
By highlighting these deficiencies we are able to address the problem directly, rather than simply treating the symptoms, by adjusting exercise programs and movement patterns.

Sport Science Testing

Book your spot for sport specific testing to help ensure your training program is sufficient to attain your goals, keep you injury free and peak your performance at the right time for the right events.

Constant monitoring and comparison to previous results provides the best value when it comes to testing. All testing protocols are specific to the sport’s demands and all testing includes a ‘Functional Movement Screen’ to assess movement quality, flexibility and to identify possible injury sites.

Running Gait Analysis

The purpose of the running gait assessment is to assess the quality of running technique and functional mechanics.
Since running-related injuries may be attributed to a number of factors – inefficient technique, functional weakness, mechanical limitations, training error, inadequate running shoes – it is useful to determine which of these aspects may contribute to injury risk and how to address them.
The Running Gait Analysis assesses each of these aspects individually, evaluates them as a collective, and provides guidance to improve running performance and reduce risk of injury.

Kickboxing

We provide a combination of cardio and strength training. Toning muscles while burning fat 

Combining Functional Fitness, Kickboxing and Boxing Drills to improve endurance, posture and coordination 

The benefits of our Kickboxing classes is a full body workout, self defense basics, increased heart rate to burn those calories and relieve stress (boosting mental health). No grading and competitions – ONLY Cardio Fitness!

Self Defense

Kalah Combat System is about more than learning Self Defence. This is a system developed out of the basis of Israeli Special Forces hand-to-hand combat, we train to overcome real situations of serious and violent crime.

Living in a country deemed to be one of the most dangerous in the world, we have a moral responsibility towards ourselves and our loved ones to equip ourselves with these crucial self defense skills. We train under pressure and we always bring realistic expectations to every session. We will push your mental and physical limits. Through Kalah you will develop your fitness, mental strength and help you find the tenacity to survive.

Aerial Silks and Hammocks

Aerial Silks is presented by SkyFit Studio and Hammocks by Aerial Hammock Fitness. Aerial silks is a type of performance in which artists move through skills while hanging from a fabric called silks/tissue. Aerial silks not only provide a full body workout (with the focus on upper body), but is a great way to stimulate the mind as well. The Hammock classes focus on hammock yoga but also does the performance art side on occasion. 

Yoga

“Release. Rest. Reflect. Revive.” 
We bring together increased flexibility and greater strength, with a dash of stress release through Yoga. 
These classes are designed to work on balance, whole body strength and flexibility whilst developing body awareness. 
We focus on different breathing techniques and mindfulness moments both of which you can use even when you’re not on your mat. The benefits of Yoga for a healthy body, mind and spirit are endless. Join our group classes for students of all levels and become part of a community and connect more deeply with yourself through moments of release and rest.