Strength, Plyo & Conditioning
Build athletic power with strength, plyometrics, and a cardio finisher.
Service Description
This session is defined by the clock and designed for density. We break the workout down into four strict 9-minute windows, keeping the pace high and the downtime low. For the first three blocks, we combine Strength and Plyometrics. This method of "contrast training" is highly effective - you perform strength movements to recruit muscle fibers, immediately followed by an explosive plyometric movement to fire them up. It builds a body that is not just strong, but dynamic and fast. The final block changes the game. The last 9-minute window is dedicated entirely to Conditioning. After 27 minutes of lifting and jumping, you have to dig deep and find the energy to finish strong. It is a test of both your physical endurance and your mental grit.
Cancellation Policy
Terms & Conditions: SGPT Sessions By booking a Small Group Personal Training (SGPT) session with TSTC - Gym, you agree to the following policies. 1. Booking & Capacity Advance Booking Essential: To maintain coaching quality, sessions are strictly limited to 4 participants. You must book your spot in advance via our online system. Drop-ins cannot be accommodated. Waitlists: If a session is fully booked, please join the waitlist. You will be notified immediately if a spot opens up. 2. Cancellations & Rescheduling We enforce a strict 24-hour cancellation policy to ensure fairness to other members and coaches. Early Cancellation: You may cancel or reschedule up to 24 hours before the session starts without penalty. Your credit will remain on your account. Late Cancellation: Cancellations made within the 24-hour window will result in the forfeiture of that session credit. No-Shows: Failure to attend a booked session without notice is treated as a late cancellation and the credit will be lost. 3. Memberships & Payments Upfront Payment: All memberships and session credits must be paid for in full prior to booking. Failed Payments: In the event of a failed membership payment (e.g., declined card or insufficient funds), your account will be immediately suspended. You will be prohibited from booking or attending sessions until the outstanding balance is settled. No Refunds: Membership fees and class purchases are final and non-refundable. 4. Arrival & Protocol Arrival Time: Please arrive and be ready to train at least 5 minutes before the scheduled start time. Late Arrivals: The warm-up is mandatory for injury prevention. If you arrive after the session has begun and miss the warm-up, you may be refused entry. Equipment: While all training equipment is provided, please bring your own water bottle and sweat towel. You may be required to sanitise equipment after use. Attire: Appropriate gym attire and clean indoor footwear must be worn at all times. 5. Health & Waiver Physical Activity: You acknowledge that SGPT involves high-intensity physical exertion and resistance training which carries inherent risks. You agree to train at your own risk. Medical Disclosure: You must disclose any current injuries, medical conditions, or health concerns to the coach before the session starts so modifications can be made. Liability: TSTC - Gym accepts no liability for any injury or illness resulting from participation, nor for the loss or damage of personal property.