Strength and conditioning training can vary widely based on an athlete's abilities and goals. To accommodate different needs, our program is designed to offer a balanced approach throughout the week. From Monday to Saturday, each class will follow a comprehensive program that includes strength training, gymnastics, Olympic lifting, and conditioning.
Workouts can be tailored to suit individuals at all levels, ensuring they remain both safe and challenging. We achieve this by adjusting factors such as load, range of motion, and repetitions, and by selecting alternative exercises that target similar muscle groups and provide a comparable stimulus.
For example, Back Squats 5 sets of 5 reps @75% of your max can be adapted by
Lowering the load
Reduce rang of motion (squat to a box)
Remove barbell and work on movement patterns and mobility
An example day for three different athletes could look like the below:
Option one:
3 rounds for time of
6 bar muscle-ups
12 deadlifts 100kg/70kg
18 box jumps
Option two:
3 rounds for time of
6 pull ups
12 deadlifts 80kg/55kg
18 step ups
Option three:
3 rounds for time of
6 ring rows
12 kettlebell swings
18 air squats
We adapt the daily program for any injuries that athletes may have and encourage everyone to continue training when they are injured. Modifications can be made to keep athletes training and working towards their goals.
We tailor workouts to each athlete’s ability in order to achieve the same stimulus and maintain correct positioning throughout.
If you have any questions or concerns please contact Kellie at kellieblewis@gmail.com or on 0425 789 878.
Timetable
We have classes running from 5.45 am through to 6.00 pm so there is something for everyone. All classes run for 1 hour.
*We operate a reduced timetable on public holidays and between Christmas and New Year. If you are looking to join us during those times please get in contact to check the class times.
*S & C Class – Strength and Conditioning Class
Program
Oblivion Athletics follows Starr Strength Affiliate Program. The Starr Strength team has over 12 years of programming experience across more than 10 locations giving them a deep understanding of what it takes to program for a variety of athletes.
