About Rapid Fire
Rapid fire is all about strength and conditioning and everyday we have a different focus. During high season we run two Rapid Fire classes each day, during low season just one. The focused sessions allow you to improve in specific areas, whether that be strength, endurance, power or speed.
Mondays we focus on strength
You’re fresh and that means we can really push your maxes as far as lifting goes. The coach will provide a detailed explanation of the session and why we are doing such movements and how they’re going to benefit you. After a long warm up, we put you into pairs and you work through the board but at no pace, take your time, load the bar, practice your form and build that foundation of strength. As you can see, ‘practise your form’ was mentioned there, and we really do recommend this, its not always coming to the strength class and piling weight on, its also a class that’s instructed at a lot calmer pace allowing you to really tune in on your lifting.
Tuesday, Uh OH! Endurance day… (vomit)
Once again working in pairs, but this time we up the reps and lower the weights, really focusing on that 40 minutes of solid work, this is the only class that rivals Kalorie Killa as far as puking up goes. Come down and see really how fit you are, distance and reps everywhere, and you have to complete the whole board as fast as you can. RIP.
Don’t be fooled, just as demanding on the body as endurance day but in a different way. We rest and then focus on maximum power output, whether this is through transitional work, complex training or even accommodation training, we focus on improving your power as an individual. A very alternative day, and actually a great platform to educate yourself on different ways to train yourself and manipulate energy systems to work in your favour.
Thursday, Speed, Agility & Quickness
(SAQ) based, we get you moving through movement patterns you quite possibly have never actually carried out in your entire life. The ladders and cones are out, we’re working on targets to hit in time, and we’re sprinting… a lot! A really popular lesson amongst all and great to get that heart rate up. If you’re looking to burn that fat, get that speed/reaction time increased, then this is the one for you!
Friday, ok, so…
This session is a bit nasty, well when we say a bit, what we really mean is that its horrendous, which seems to be a common theme here right? Now this all depends on what instructor is teaching the class, as they really do change the format every time, certain instructors can be nicer than others, so turn up, sit tight, and wait for the instructor to be revealed!
We do run strength and conditioning on a Saturday however its a lot more laid back, the instructors aren’t as in your face however don’t expect this to be a cakewalk. You’re separated into two teams which are than pitted head to head. This can be through sprints vs Kcal on the aerodyne, it can be how many tire flips you can do in 4 minutes, or even something as simple as an AMRAP, it really does depend. Instructor changes from week to week.
Safe to say, Rapid Fire really does offer the complete package throughout the week, let us know if we’ve missed anything!