At RAW HQ we focus on training, not exercising. We are committed to progression in your physical state, your mindset and your confidence. Invest in your health, fitness and self.

PERFORMANCE FOCUSED TRAINING

The program at RAW HQ is perfectly balanced to address all areas in athleticism. The foundation of all training should consist of strength, speed, endurance, coordination and mobility

INTERVAL WEIGHT TRAINING

Athleticism, strength and power under fatigue will all be improved in this session utilising functional power and foundational strength movements.

STRENGTH DEVELOPMENT

Strength endurance, hypertrophy, outright strength and power will all be addressed throughout the different phases of our quarterly periodised programme.

WORK CAPACITY

These sessions will improve all three of your body's energy systems; ATP-PC, Anaerobic and Aerobic through running, cycling, skiing and rowing.

METABOLIC CONDITIONING

These sessions consist of a variety of movements, intensities, time domains and rest periods that have not been utilised as often as we would like that week.

F*#K YOU FRIDAY

These are certainly testing, both physically and mentally but the comradery and respect you gain by grinding with your peers towards a common goal is worth it.

OLYMPIC WEIGHTLIFTING

Learning the classical lifts takes time, patience, attention to detail and work ethic. This programme builds athleticism, strength, mobility and coordination.

EXPECTATIONS OF A SESSION

  • Each session is entirely coached by one of our highly trained, qualified strength and conditioning coaches.​
  • All classes begin with a full body warm up which is essential to preventing injury and to prime the central nervous system for the work ahead.
  • The coach will then run through the session plan for the day, making sure to go through each movement in detail.
  • Our focus is quality movement, not just for safety, but to make sure we are maximising the benefits of each exercise.
  • Throughout the class, the coach is always present. They are there to guide you, to answer your questions, to provide extra help if needed, and to hold you accountable in your efforts.
  • We celebrate all wins - big or small.