Metabolic Conditioning (50 minute class)

The Met/Con class is our bread and butter! If you don't want to sweat, this class is not for you! Met/Con is meant to burn fat and build lean muscle through high intensity exercise.

Our Met/Con class is a combination of cardio, core and muscular endurance that you won't find anywhere else. We combine body weight and functional movements in a circuit style using equipment such as TRX, rowers, dumbbells, kettlebells, battle ropes, spin bikes and much more to ensure you get the best workout you've had in years.

Strength (60 minute class)

Our strength class has two goals: it is intended to build muscle and build strength. The focus of the strength class is on proper technique and posture.

The first 10-15 mins of each class will focus on mobility, while the next 40 mins will consist of resistance training. The final  5-10 mins we will put the class through our "Finisher" (you're going to LOVE it)

This class will be tailored depending on clients specific goals (different sets and reps for different clientele and their goals).

Yobility (75 minute class)

Our Yobility class is something we are very proud of. FRCms (Functional Range Conditioning Mobility Specialist) Adam Bracken has created this all-new class that is sure to be part of everyone's weekly routine. We have geared Yobility toward the everyday client that resistance trains but does not take enough time to stretch and mobilize. This class was inspired by FRC practice (Function Range Conditioning) to increase mobility development, joint strength and body control.

Yobility begins with 30 mins of foam rolling and self massage. The next 45 mins are spent working on full body mobility. 

In a Yobility class, your body will be put into mobile positions using the help of resistance bands, benches, yoga blocks etc. Positions may be held for upwards of 2 mins, in order to train the body through endurance and resistance. 

Strong & Mobile

Our Strong & Mobile class is designed to hit all 3 fundamentals of fitness in a 50 minute impact free session. The first component of this class is mobility. As we get older and become less active, our mobility and range of motion  gradually decreases each year and will result in unhealthy joints, tight surrounding muscles, and therefore resulting cumulative injury. To begin each and every Strong & Mobile class our instructors will lead you through a series of mobility exercises to to get you warmed up, moving better, and healthier joints. After we have completed that component, we will then lead you into the strength phase of the workout where you will run through 2 mini circuits of 3 exercises comprised of 2 upper body exercises, 2 lower body exercises, and 2 core drills. Strength training has the ability to reduce the risk of osteoporosis and the signs and symptoms of numerous chronic diseases. The final component of the workout will be the metabolic conditioning component where we will take you through 3-6 impact free endurance exercises to help you get your heart rate up in a safe environment and leave you with good sweat as you walk out the door! Physiological outcomes of metabolic conditioning that are associated successful aging include low blood pressure, low body mass index and central adiposity, and preserved glucose tolerance. With these 3 components of fitness our goal is to improve your overall fitness.

Open Gym

Open gym is a time where the client can come in and do his or her own workout. There will be front desk staff there at all times during these hours. This is a great time for the client to work on weaknesses, stretch or to just do something different then the classes!

Personal Training

1 on 1 personal training is the best and most effective way to get to your results in the shortest amount of time. The program is tailored to your exact needs and wants by one of our experienced and qualified personal trainers. By motivating you inside and outside of the gym and crafting a program that is guaranteed to get you the results you want, you can’t go wrong with personal training. You will be held accountable to each and every session. As long as you complete 2 sessions per week you will receive a complimentary silver package.

Athletic Training

This program has been created, tested and implemented by Founder and Owner, Adam Bracken, who, over the past 12 years has worked alongside elite and professional athletes to perfect our four-phased athletic approach: 

Phase 1 - General Prep

Phase 2 - Hypertrophy (Strength)

Phase 3 - Power and Speed

Phase 4 – Conditioning

Each phase lasts between 4-6 weeks and has its own primary focus depending on the athlete and the sport. This program is done in small groups of 3-6 athletes based on age and skill level to ensure a competitive and suitable environment in each and every session.

Aspects of this program can also be delivered and applied in a larger group setting (up to 27 participants) over the duration of several team sessions. 

Off-Ice Hockey Performance Training

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While our Athletic Training program meets a diverse range of athletic and sport-specific needs, a number of our trainers bring extensive knowledge and experience working alongside hockey athletes of all levels. As a result, we offer off-season, in-season, and year-round programming for hockey players looking to maximize their strengths and overall performance. Our trainers put an emphasis on the science behind proper training methods, meaning we focus on enhancing the skills that are unique to all individual athletes. The aim is to ensure the training is logical for the athlete, and will not only translate out on the ice, but for overall human performance.

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Working closely alongside our partners at our Leitrim location at AMPED Sports Lab, athletes have access to train and recover in a thorough, effective and integrative manner. Whether you’re an amateur, elite, or professional player, our four-phased approach combined with the on-ice component delivered through AMPED, is truly authentic and well-rounded to meet and improve one’s maximum hockey performance.

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To learn more about our trainers who have been exposed to the advanced and dynamic needs of hockey players, visit our bios section. To learn and understand more about each phase and what it encompasses, please contact us directly.