Rapid Fire

Rapid Fire

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.

The Rapid Fire classes differ significantly from one another and are linked to the day of the week, you can find out more about each class below.

Class Time Frame:
  • 90 Minutes
  • Work time – 45 minutes
Maximum Number Of People:
  • 30 people
Class Level:
  • Beginner – Intermediate

Watch A Rapid Fire Session

Death Row Session Vid

Death Row Session Vid

Mondays Are For STRENGTH Training

Content coming soon!

Tuesdays Are For ENDURANCE Training

  • The class is set to run as a partner chipper
  • There are 8-10 stations to be completed
  • Stations can be completed in any order
  • Maximum 2 pairs or groups per station, equipment permitting
  • The pair or group work through a station, then move on to the next in their own time
  • The pair or group are to complete a kicker as or after they work through a station
  • Work through as many stations as possible in 45 minutes

Rapid Fire Endurance is a cardio and strength endurance based session. It is completed as a chipper, either in pairs or groups of 3 (numbers dependent). The class is described in detail by the Unit 27 coach after ensuring a nominal role call has been completed. Following this, the assistant coach then proceeds to take the class for stretching and a warm up routine for up to 20 minutes.

There are 8-10 stations, most stations will have a capacity of 2 groups. The pair or group will complete the prescribed amount of reps at a station before moving on to the next station. The stations can be completed in any order the pair or group prefers. The objective of the endurance session is to complete all the stations set out within your group/pair working at 100% for as long as possible.

Wednesdays Are For POWER Training

  • 9 stations.
  • 3 people per group x 10 groups.
  • 1 person will work while the other 2 people will rest and you rotate around until all
    sets and reps are completed.
  • You can in no particular order do whichever exercise suits your ability and
    preference.
  • Groups will complete 5-6 stations in 45 minutes at a steady pace with adequate rest
    breaks between sets.
  • Coach will give alternatives to exercises if you feel its beyond you capabilities
  • 5-7 minutes Plyometric conditioning at the end of each session.
  • Cool down and stretching to finish off.

Rapid Fire Power is held on every Wednesday at 2.30pm and is one of Unit 27 signature Strength and Conditioning classes. Explosive power drills are done to generate a quick burst of maximal effort, such as movements required in football, track and field, on tennis courts and many other competitive sports.

The types of exercises detailed in class are to build this quick, explosive power that require a maximum or near maximum power output from the athlete in a short amount of time. The goal of explosive exercise training is to ultimately move weights relative to an individual very quickly. But to get to that point safely, without risking injury, it's important to start with light weights and slow controlled movements before increasing weight. Over a matter of sessions the weight lifted and speed at which it's lifted will be increased.

You are paired into groups of 3 and will work in rotation throughout the duration on the class. Class is designed so each individual can work to their own limits in a controlled environment expect in this class to be throwing, slamming, jumping, swinging etc.

All exercises are suited to each individual’s capabilities. Class as always is overseen by qualified instructors. Popular exercises include Tyre Slams, Prowler Drives, High Box Jump, Battle ropes , Various Resistant Band Exercises and many more.

The class is described in detail by the Unit 27 coaches after ensuring a nominal role call has been completed. Following this, the assistant coach will then proceeds to take the class for stretching and warm up routine for up to 15 minutes. There are 9 stations set out on both sides of the gym, at each station 2 groups can work simultaneously so equipment is plentiful.

At the end of 45 minutes Explosive Power session there is a final Plyometric Conditioning session which last 5-7 minutes to get your heart rate into fat burning zone burning them extra calories. Equipment then gets put away for cool down and stretching.

Thursdays Are For SPEED Training

  • 9 stations.
  • 3 people per group x 10 groups.
  • 1 person will work while the other 2 people will rest and you rotate around until all
    sets and reps are completed.
  • You can in no particular order do whichever exercise suits your ability and
    preference.
  • Groups will complete 5-6 stations in 45 minutes at a steady pace with adequate rest
    breaks between sets.
  • Coach will give alternatives to exercises if you feel it is beyond your capabilities.
  • 5-7 minutes conditioning at the end of each session.
  • Cool down and stretching to finish off.

The focus of the Speed session is to increase your speed and help make you move faster. Lots of shuttle drills, footwork drills and sprints aimed at increasing your speed quickness and agility. One partner works while the other partner rests, when you are estimated take plenty of time and bring the heart rate right back down. When you are working you’re going as hard and as fast as possible.

Start the class with the coach explain the instructor on board and demonstrate all the movements by assistant coach and follow by stretching, warm up take all that within 30-40 minutes.

Burner to finish sometime we give the extra burn in the end of the class 5-10 minutes Abs burn or play game as a team work is depends on the coach.

Fridays Are For CIRCUIT Training

Content coming soon!

Saturdays Are For WILD CARD Team Training

  • Coach divides class into 3 Teams 10 people per team.
  • Team members become associated with one another work and will together as a
    unit.
  • Each team will perform specific fitness associated tasks for given times or required
    targets which will be given.
  • Each team has the chance to try and better previous scores set by opposing teams
    on every task.
  • Adequate rest periods after each task performed.
  • Final Score tally at the end of class to establish winning team.

Rapid Fire Wild Card is held on every Saturday at 11 am and is one of Unit 27 signature Strength and Conditioning classes. After a hard week of training its time to group together not as an individuals but as a team and demonstrate that together 10 heads are better than 1.

Wild Card is all about team work, working together to achieve specific goals and targets set out for you by the coach and introduce that competitive edge to your training. Expect on Saturday morning to be having lots of fun aswel as getting one hell of a workout for the duration the class. Popular exercises expected in this class are Max calorie rowing/aerodyne, Equipment Carrying, Sled Pushes, Farmers Walks and much more awaits you.

The class is described in detail by the Unit 27 coaches after ensuring role call has been completed. Following this, the assistant coach then proceeds to take the class for stretching and warm up routine for up to 15 minutes.

Each station (4) lasts about 10-15 minutes where you and your team will expect nothing less than 100% effort in order to achieve maximum results. Each team will perform each station once with adequate rest break in between until all satiations are complete, final score tally at the end of class to decide overall winner.

Equipment then gets put away for cool down and stretching.

Rapid Fire Weekly Session Times

Sign Up For Rapid Fire

Don’t miss out, class space is limited to 30 per session, book early or contact us about package deals and plans!

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Merchandise

Unit 27 commits itself every day to providing quality strength & conditioning and advanced fitness training here in Phuket. With that in mind we offer a range of exceptionally high quality training gear, equipment, clothing & accessories to meet your sessions head on & realize your maximum potential.

The Unit 27 online store is currently under-going construction, so for now if you are interested in any of our clothing or training gear, just drop by the front office and check it all out there with help from our friendly staff.

Visit our store

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