Our Step-by-Step Training Program

There’s a shocking amount of poor technique and redundant information in the fitness world, and combined with many a personal trainer insisting, incorrectly, you require extensive gym visits to see results, it’s easy to feel turned off by the entire industry.

3 sessions a week, employing the right training methods, will more than suffice for you to fulfil your athletic achievements and goals. My personal training program is structured so each session is comprised of three segments. 1 – mobility and neural warm up, 2 – strength training, and 3 – a fitness method I call ‘specialised variety’.

1 – Mobility and Neural Warm-Ups

Your very first goal should be movement – movement is the currency of our existence, and at Box 33 we’ve identified that poor movement is often symptomatic of issues related to your nervous system. You want those ironed out before progressing towards more movement-intensive fitness goals.

Neural function is an important part of your fitness, too – at Box 33 we take every factor of your health into account, physical and mental, to equip you with the tools and knowledge to achieve the best possible results.

The system we utilise is Z-Health, created by veteran Chiropractor Dr. Eric Cobb. Z-Health targets your nervous system through specific movements known as ‘dynamic joint mobility’, a powerful means of improving physical performance. Not only does this method produce staggering results, it does so without pain and injury – common setbacks in other training regimes.

We utilise ‘gait analysis’ to educate clients on how to identify ailments affecting their overall movement and posture, and to educate them on how to move their body more efficiently. An improvement in gait means improved brain function and, thus, improved physical awareness and performance.

2 – Strength Training.

Our method focuses on educating clients and equipping them with the necessary skills to improve their self-awareness, and continue to self-assess, long after their training with us. We split every major movement into specific progressions to simplify the learning process – it’s important we don’t push you beyond the boundaries of what you’re able to currently master!

The three main tools we employ to develop strength at Box 33 are Bodyweight training, Kettlebell training and Barbells. Each ‘movement pattern’ (hinge, squat, push, pull, twist, lunge and carry) utilises one major kettlebell, body weight or barbell movement for the duration of the session at Box 33.

Practice makes perfect, but it does take time, and that’s why the personal trainers here at Box 33 pepper our clients with feedback from their very first session – not to mention we’re all certified StrongFirst Kettlebell instructors so you’re in the very best hands.

3 – Specialised Variety

We don’t do variety for the sake of it – our sessions are constantly varied to keep clients stimulated. Specific protocols, tools and movements provide clients with a continuation of their training regime, upon completing the first two components, without their routine feeling stale or tired.

The Break Down

Mechanical labour:

Usually done in circuit format, we move the body through different sequences for increased physical function in everyday life (e.g. improved physical form when lifting and shifting awkward, heavy objects).

Induced Oxygen Desaturation Intervals:

Employing a work / rest ratio, this is a cardiovascular intensive routine employing a variety of tools to target specific energy pathways.

Endurance Work (<30 mins continuous):

We use extended durations for one movement / exercise to build a client’s self-discipline and mental conditioning. This is a fantastic crossover tool for applying to ‘real world’ situations – we’ve all encountered mental and physical blocks and hurdles we’ve needed to overcome!

I’m proud to say I created this fitness model very methodically, drawing on my years of training and education, to guide our clients towards becoming their very best self – living with full mobility and a healthy body, void of physical constraints that have built over time. Box 33 aims to not only facilitate our clients’ goals, but to give them the mental and physical fortitude to meet life head on and achieve success.