XO Fitness Services & FAQs...

Free Weights Training

Training with Free weights, such as Barbells & Dumbbells can focus on core muscle groups, with added advantages of switching on other muscle groups and ‘synergists & fixators’ that may normally have less interaction. Focus on say, Hypertrophy (Bigger Muscles) and vary your Reps & Sets. For heavier weights a weightlifting belt is recommended.

Resistance Training

Using fixed path resistance machines you can concentrate and specifically train individual muscles with accuracy, whether in isolation or as a compound exercise. Weight adjustment is relatively simple and quick for Periodisation or Pyramid Training. Most muscle groups can be trained and mobile resistance bands can also be used.

Military Circuit & Multi Stage Training

Based around Royal Marines training, these circuits can be adapted, dependent upon fitness levels, experience and goals. The ‘bleep test’ is also a popular CV builder and provides a bench mark at which to train and improve. Circuit training can be indoors at a gym or outdoors at a park, assault course or the beach ! We use a combination of body weight, resistance and weights to cover an endless range of training, dependent upon the client’s needs & focus.

Core Training

Often overlooked by many trainers and exercise clients. Achieving good core strength and conditioning is paramount. It will further help to stabilise and protect the spine, pelvis and shoulder girdles to provide a solid base for more powerful progression and control of limb exercise. Core strengthening differs from many traditional routines by focusing on the abdominals & lower back in unison. The whole body works as a unit, the epicentre being the stabilizing strength of the core.

Swiss Ball Training

Commonly referred to as a stability ball. Types of exercise can concentrate on Core Strengthening and Stability. Extended Abdominal Crunch (rectus abdominis), Back Hyperextension (Erector Spinae), Supine Leg Curl (Hamstrings, Gluteus  maximus, erector spinae), Elbow Bridge (Internal & External Oblique’s, latissimus dorsi, teres major, quadrates lumborum etc) to name a few.

CQB

Self Defence Training...Military style close quarter battle techniques. Subtle and explosive (quick time) training taught for escape and evasion & self defence purposes. This type of training should also incorporate SAQ & Plyometrics. Training and courses from beginner to advanced are  taught, subject to a pre-assessment.

Motor Skills & Plyometrics (Speed, Agility & Quickness Training)

Used to promote exactly that. Often used to train professional athletes, examples include, boxers, football, rugby, tennis, basketball, golfers, skiers and swimmers to name a few. Many sports rely ‘hand-eye’ coordination and quickness to be effective & successful. This type of training can benefit all types of exercise programs and is not limited to sports professional or specific training techniques, although we can train you specifically against a given sport or activity if desired.

Muay Thai (kick boxing) Training

Originating from unarmed combat techniques, Boran. Recognised by the international Cage & Street fighting community as the most aggressive & efficient stand-up fighting. XO fitness offer safe and effective training, non- intimidating and focused training.
Fitness Professionals through REPs can earn 16 CPD points through our recognised course.

PNF Stretching & Flexibility Training

Proprioceptive Neuromuscular Facilitation is a more advanced form of flexibility training that involves both the stretching and contraction of a specific muscle group being targeted. Originally it was used for rehabilitation, but today it is incorporated in flexibility, muscular strength and to aid in avoiding injuries during training programmes. Benefits of Flexibility training remain simple, increasing ROM (range of movement), achieving optimum flexibility helps eliminate awkward and inefficient movement by allowing joints to move freely through a full ROM.

Sports Conditioning Training

Aimed specifically at sporting professions and time trial athletes. covering program design, overload principles, linear & non-linear periodization model training, specific cycles & phase training, Variations in exercise selection. These programs are designed around and individual or team, after consultation.

Body Composition & Health Check Training

Introductions or formative assessments, beginners or advanced. Want to understand your body & fitness levels ? body fat checks, blood pressure, maximum heart rate , VO2 max and more... Understanding these parameters helps both the trainer and client identify and design appropriate exercise programmes and define goals within a timeframe for achievement & target.

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Bootcamp Training

Take a weekend or week away. Choose your destination from our listings or let us know your intended location. Simply allow XO fitness to whip you into shape. We will provide professional exercise plans and dietary consultation to achieve your goals. You will work hard play hard, pushing yourself to your limits and beyond. Results are guaranteed and are closely monitored for effectiveness and compliance. This type of training attracts clients time and time again, as there is no escape ! Friendly, personal, motivating and exceptional value for the best returns trading £’s for Pounds !

Kettlebell Training

Originating in Russia, Kettlebell training dates back to the early 1900’s. Used by the Soviet Union military & professional athletes for their victory at the 1980 Olympic games. Now returning as a new and exciting training approach with many Gym’s now providing kettlebells. Totally flexible we can provide training, programmes and exercise plans anywhere. XO fitness recommend the Weider PowerbellTM  We can supply these for your sessions, fully portable & adjustable weight system for all training systems.

Female only Training

Does what is says on the tin ! Options include, train 1-2-1 with a PT male/female, private and confidential. Bring a friend for support. Arranged as a group with people you are familiar with or join an all female group with similar goals. Sometimes the Gym can be Male orientated or feel intimidating, especially if you want to use the free weights areas, where all the weights offered seem too heavy. XO fitness cover off these issues and provide alternatives inside and outside.

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* Service subject to availability and xo fitness professional commitment programme (Copyright 2010 XO Group E&OE)

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