ARC (Aim • Rise • Crush) is a youth strength and conditioning program designed to help teens and young athletes build strength, speed, agility, and endurance while reducing the risk of injury. Every session is backed by science, expert coaching, and a fun, supportive community.

ARC is for:

• Teens (12–18 years) wanting to get confident, fitter, faster or stronger, or just enjoy moving in a safe, structured environment.

• Emerging athletes with performance goals, or wanting an athletic edge in their sport

• Youth playing sports that involve running, jumping, and quick direction changes (e.g., basketball, soccer, rugby, netball) who want to prevent injury.

• Youth returning to sport/exercise after an injury.

No. ARC is designed for all levels. Our coaches meet you where you are — whether you’re new to training, coming back from injury, or already playing at a competitive level. Progressions and regressions ensure everyone trains safely and effectively.

Beginner: Start with 1 x strength and 1 x cardio, with atleast 48 hours between sessions.

Every class includes:

• 10-minute dynamic warm-up: injury prevention drills from proven injury prevention programs.

Then, 30 minutes of class dependent exercises. Either:

• Strength & conditioning

• Speed & agility work

• Running & endurance

• Rebounding (trampoline) with core + glutes

Finished with:

• 5 minute cool down & recovery: mobility, stretching, and nutrition and sleep check-ins.

Evidence suggests 2 structured strength sessions per week are optimal for strength, performance, and injury prevention. Teens can start with 1 session and progress as they adapt.

All teenagers should aim for daily cardio/aerobic exercise of 60 minutes or more that get the heart pumping. So the number of cardio classes depends on the volume of sport + training you do each week. Get in touch to discuss if you are unsure.

All new programs should start slow, and build over time.

Beginner: Start with 1 x strength and 1 x cardio, with atleast 48 hours between sessions.

By developing strength, agility, balance, mobility, and stability, ARC helps reduce the risk of both acute injuries and overuse conditions. Our programs also help to counteract the effects of overtraining and year-round sport participation, supporting healthier, more resilient young athletes.

Common youth injuries such as:

• Ankle and knee strains/sprains: often from sudden twists or awkward landings

• Knee ligament injuries (ACL, MCL): linked to rapid changes of direction or unstable movements/landings

• Leg muscle and tendon injuries: caused by weakness, fatigue, or poor mechanics

• Stress injuries – overuse-related bone injuries, such as stress reactions or stress fractures, that occur when bone breakdown from repetitive loading outpaces the body’s ability to repair

• Growth related injuries: Sever's disease & Osgoods Schlatter disease, which often occur during growth spurts where bone grows faster than muscles and tendons, and causes tension and inflammation at tendon attachment sites.

Yes. When supervised properly, strength training is not only safe but recommended for youth. Research shows it improves bone density, motor skills, and reduces sports injury risk. All sessions are coached with strict attention to form and gradual progression.

However, our strength class is not a traditional weight lifting class - we are working on building functional strength and athleticism rather than bulk.

No. Youth strength training improves power, speed, and endurance without unnecessary bulk. Programs are designed to build functional strength and athleticism, not bodybuilding physiques.

Absolutely. You’ll build the strength, mobility, and stability to train consistently without setbacks. We’ll address weak points and adapt your program fast if any niggles appear, so you keep moving toward your goals instead of starting over. We can also liaise with your Physiotherapist to ensure a coordinated response.

ARC is not a “one-size-fits-all” fitness program. Our coaches hold tertiary qualifications with expertise in designing programs specifically for adolescents. Teenagers are not just mini adults — they have unique developmental needs in strength, coordination, mobility, training loads, and recovery.

Unlike regular gyms or personal trainers who often focus on adults, ARC works exclusively with teenagers. Every session is built around age-appropriate progressions that respect growth stages, prevent injury, and build a foundation for long-term performance and health.

Our programs go beyond lifting weights — we integrate strength, agility, balance, stability, and mobility, while also addressing overtraining risks from year-round sport. This youth-centred focus ensures teens develop safely, build confidence, and carry healthy movement habits into adulthood.

It depends on how often you attend sessions and your starting point, but most teens notice changes within 4–6 weeks of consistent training.

• Strength and movement quality: With 1-2 strength classes per week, improvements in technique, stability, and coordination are often noticeable within the first month. Strength gains typically become measurable by 6–8 weeks, as the nervous system adapts and muscles get stronger.

• Cardio fitness: Aerobic capacity and endurance can improve in as little as 3–4 weeks, especially if you’re attending multiple sessions that include conditioning (Faster, Longer + Bounce).

• Long-term benefits: The greatest changes in performance, strength, and confidence occur with consistent training across a full 8-week block and beyond.

• We recommend you complete the full 8 week program, then take a break for the holidays to deload and reduce fatigue (or attend our holiday clinics), and resume again the following term.

ARC programs are designed for safe, steady progress — not quick fixes. Results build over time, and sticking with the program ensures improvements last, while also reducing injury risk.

• Casual Kickstart ($15/session): Pay as you go, flexible.

• Flex Pack ($20/week): Two sessions weekly to build routine + build results.

• Unlimited Athlete ($30/week): Unlimited sessions for maximum performance.

Memberships can be booked and managed online through our booking system.

Programs run in 8-week blocks, starting from Week 2 of each school term. You can join anytime after Week 2 and cancel at any point — there’s no lock-in commitment. However, we recommend completing the full 8 weeks for the best results.

Bookings open online. New athletes will complete a quick pre-screening questionnaire to ensure safe participation. Memberships and casual passes can be purchased directly through the booking system on the website or app.

When you book, you can choose to pay online, or pay in person if you are just purchasing a single session.

• Comfortable training clothes and running footwear.

• A drink bottle.

• Sweat towel.

• Energy and a willingness to give your best.

• Post training snack to refuel + repair (eg. protein up&go, or protein muesli bar): Best consumed within 60 minutes of training.

Your first ARC class is free so you can try it out before committing. Here’s how it works:

1. Create an account or log in on our booking page — this links the free class to your name and email.

2. Select the “First Class Free” plan. This gives you one session credit.

3. Choose any class from the timetable that suits you.

4. At checkout, apply your free plan — no payment needed.

5. Come along, train with us, and see what ARC is all about.

The free class can be used once per person. After that, you can choose the membership option that best fits your schedule, or pay as you go.