kinstretch / FRC
gymnastics strength training
bodyweight training
Strength classes employ gymnastics strength training and bodyweight training techniques, integrated with a variety of mobility training techniques. Regular strength training, joint conditioning and mobility work are great ways to optimise your strength capability and improve your body awareness.
During a Strength class you will be given the opportunity to participate in a variety of whole body activities including: gymnastics style core conditioning, hanging, pulling, squatting, lunging, static holds, dynamic movements, handstand conditioning, handstands, gymnastics rings conditioning, balancing, weighted mobility, and partner assisted mobility.
We regularly use the coaching model; where you work together with 1-2 partners to correct, cue, and challenge each other. All partner activities can be modified to solo activities, and vice-versa.
Classes are 75 minutes long and the first 15 minutes is your personal time to arrive, warmup, chat with friends, ask us questions, or just relax! The final 60 minutes is comprised of highly organised strength training activities. Each weekly class plan is unique, and builds on the drills and skills learned in previous classes. You’ll never do the same class twice.
All strength activities are scalable, meaning that we can make them easier, or more challenging, depending on your ability. When deciding if Strength training is an appropriate activity for you, you must consider your individual condition, including: Age, Injury History and Fitness Level. For example, you will need to be able to get up and down from the floor, move onto your hands and knees, raise your arms, squat deeply, and be comfortable with your balance. It is your choice and responsibility to determine whether or not you want to participate in any particular activity and remember that we can always give you alternatives if you decide that a certain activity does not suit you. If you have any concerns in view of your general health, medical condition(s) or other, regarding the appropriateness of undertaking an exercise program; you should seek your own medical advice and consult your Doctor before participating.
More information on Kinstretch and Functional Range Conditioning at: https://functionalanatomyseminars.com/frs-system/kinstretch/
What is Strength Plus?
Strength Plus was previously called Training Partners! These classes are almost the same as regular Strength and Mobility classes, except we tend to go faster and do higher repetitions, and there is less time spent explaining each activity. Strength Plus is for those who are familiar with gymnastics strength training, who want to work hard, and feel confident regarding training more difficult movements including handstands, single leg work, pulling and rings. If you’re unsure, please contact Merryn.
What is Masters Strength?
The ‘Masters Strength’ class is very similar to the regular Strength and Mobility class, but will offer easier options at a gentler pace. The Masters Strength class is perfect for those starting bodyweight and gymnastics strength training activities, or those who need to manage injuries or conditions when undertaking physical training. The class format is the same as for other classes at Strength and Mobility; a 15 minute personal warmup, then 60 minutes of guided strength drills and activities.
I take enrolments by the 10 week term. It is my intention to expose you to a broad variety of activities over the 10 week period, giving you the best opportunity to learn and improve. I feel that by committing to an entire course of classes, you will gain the most optimal experience of the type of exercise modalities I offer. Your enrolment is for a specific class time each week. This guarantees your place in your preferred class time and allows you to take advantage of a regular and routine exercise practice.
Each term is 10 weeks long and the course fee of $230 is calculated to cover 10 classes.
Your course fee is calculated to cover the number of classes provided in the term. If you cannot attend a class, you are welcome to do a makeup class during the term (see Strength and Mobility Makeups). Your enrolment is not refundable or transferable to another person without first consulting me and gaining my express agreement. Term fees must be paid in advance of the term start date.
If you have any concerns regarding fee payment, please contact me as soon as possible. I am very happy to discuss ways in which we can resolve fees issues.
Should you miss your regular Strength, Masters Strength, or Strength Plus class time, you are welcome at any Strength, Masters Strength, or Strength Plus class time offered by us during the term, unless the class is fully booked. To see if a class time is fully booked, please check the timetable page, or contact me directly.
Strength makeup classes may only be taken within the term dates. Strength makeup classes are not refundable or transferable without first consulting me and gaining my express agreement.
I work with individuals including children, and small groups.
My friend and colleague Ciel Materne also does private training and has experience in working with conditions including Parkinson’s Disease.
Please contact me directly if you are looking for individual strength training programs or sessions.
Autumn Term 2024 Timetable
The Autumn Term 2024 timetable for all class types: Strength, Stretch, Masters Strength, Stick Mobility, and Strength Plus, is shown below. The timetable applies from 29 April 2024 > Friday 5 July 2024.
As the beginning of each term approaches some classes may fill, and this timetable will be updated. Please note that while the timetable is not intended to change, in unforeseen circumstances classes may be cancelled. In these circumstances, we will contact all impacted students with as much notice as possible.
If you are enrolled in a Strength class, Masters Strength class, or a Stretch class and you need to do a makeup, you are welcome at any other class of the same type. Please check the timetable below to view which classes are currently full (and should be avoided for makeups), and which classes have places available in them for makeups. Classes that are full are clearly marked with RED text. If you have any doubts or concerns, please contact me in advance to find out if there is space.
If you are enrolled in a Stick Mobility or Strength Plus class and you need to do a makeup, you are welcome at any other class time or type that is not marked as full. Please see the Strength page for more information about Strength Plus.
