Training Methods

Boxing Training

Boxing for fitness has entered the mainstream, but that doesn’t mean it’s easy!
 
Anything burning this many calories and changing body shape this dramatically is bound to be tough, but the increase in aerobic and anaerobic fitness, strength, and coordination makes it worth it. Our highly experienced boxing coaches can show you the ropes, whether in a class or a one-on-one session.
 
If you are really serious, possibly even wanting to try a white collar fight, then The Third Space Boxing Squad is for you.

Cardio Training

Cardio training can play an important part in any fitness or weight management program, and obviously has a vital role when training for performance in any aerobic and endurance type sport or event.
 
Typical cardio training activities include walking, jogging, rowing, cycling, x-trainer, stair climbing, swimming – unless training for a specific event, a smart strategy is to mix up the type of cardio exercise.
 
Many people also make the mistake of performing their cardio workouts at the same low intensity. Whenever possible, try mixing it up with bursts of higher intensity.
 
Some of the positive adaptations that can occur from effective cardio training include:

1. increased aerobic fitness (or oxygen uptake)
2. increased cardiac output (amount of blood pumped with each heartbeat)
3. increased blood flow to working muscles
4. increased mitochondrial size and density (the cells’ ‘power source’)
5. lower rate of cardiovascular disease
6. possibly a lower rate of type II diabetes
7. can contribute to lower body fat levels

 

Climbing Training

Climbing by nature is extremely physically demanding – there’s no escaping gravity! Climbing demands a level of strength, muscular endurance, flexibility, and skill, therefore by integrating regular climbing into your workout schedule, you can expect fast improvement in all these areas. As your own body weight is the resistance, you can also expect a healthy increase in your strength-to-weight ratio, making climbing an excellent (and fun!) cross-training addition to any fitness plan.
 
Our climbing instructors are all high level and experienced climbers, who can advise on taking your climbing skills to the great outdoor.
 
To really increase your climbing prowess, try our Climbing Masterclass, held each month.

Strength Training

Strength training (or resistance training) is simply using muscular force against resistance. This resistance can be in the form of weights, resistance machines, bands or even body weight.
 
Strength training results in such significant improvements in every day function and sporting performance, and causes such positive changes in the body, that it simply MUST be a part of any health and fitness regime!
 
Just some of the positive adaptations that result from regular strength training include:

1. increased muscle mass
2. increased metabolic rate
3. improved strength and power
4. improved muscular endurance
5. increased bone density
6. improved glucose tolerance and insulin sensitivity

The list could go on!
 
The tools you should use and intensity you should work at will depend on your goals and training experience. See here for some sample strength training programs, put together by our Personal Training team.
 
We have many advanced strategies and equipment choices at your disposal – see here and here for further information on our extensive range of strength training facilities.

 

Martial Arts Training

While the techniques and skills vary between martial arts, they share a common demand for high levels of fitness!
 
We have a full programme of martial arts instruction and combat type classes within the dojo and boxing ring, all taught by experts in their fields. We specialise in a wide range of disciplines, including MMA, Brazilian Jiu Jitsu, Kick Boxing, Wing Chun, Capoeira, and Self Defence. Our classes and one-to-one sessions cater for beginners through to advanced standards.

Rehabilitation Training

Recovering from an injury? The Fitness team can work with the wide range of practitioners from The Third Space Medicine to develop a specific exercise program with either a rehab focus (to improve an injury), or a prehab focus (to stop the injury from happening). The combination of our fitness and medical teams gives you the best possible chance to return to and stay at full fitness!

Sports Specific Training

Training for a specific sport or event? Our team have the expertise to help you – from planning your training year, to peaking for an event, to ensuring you prepare in the best way possible to avoid injury and maximize performance – let us make this your best sporting year yet!

Swimming Training

Swimming makes a fantastic addition to any fitness program – a regular swimming program can increase muscular and aerobic endurance, and provide an excellent cross-training alternative without the impact that most other exercise choices have. To get the most from your swimming however, there is more to it than just swimming length after length with the same stroke. The addition of swimming drills and an improvement in technique will vastly improve the effectiveness of the swimming session.
 
So for swimmers, triathletes, or those simply wanting to improve their fitness, having a session with a professional swim coach will take the results to a new level.

Fitness Testing

Take a scientific approach to performing at your best – for an event, for a sport, for life!
 
The Third Space have partnered with Ki Performance to offer the most comprehensive health, fitness, and performance based service available.
 
We can now offer the combination of testing to establish and monitor physical benchmarks, high level training based on these results, and follow up treatment for recovery or any injuries.

Biosignature

Biosignature goes beyond standard body fat testing and pinpoints your unique Biological signature through skin fold measurement. It is based on the theory that where people store their body fat is an indication of their hormonal profile.
 
Your body fat levels and corresponding imbalanced hormones can then be improved and effectively managed through a combination of diet, exercise, a targeted supplementation program and lifestyle modifications.
 
Biosignature certified and experienced assessors will develop that plan for you based on your unique biological signature.
 
Click here for more information

Pilates Training

Pilates is a gentle, non-aerobic exercise method, which lengthens and strengthens muscles, and improves posture and muscle tone without stressing the joints or the heart. Physiotherapists, Osteopaths, Chiropractors and Doctors now recommend Pilates as one of the safest forms of exercise available. It is also recommended by fitness experts as being an effective way to tone and re-shape your body.
 
We have our own fully equipped Pilates studio and service, including Gyrotonics.
 
Click here for more information