Kinetix

No Sweat Intro - NSI

In the No Sweat Intro (NSI), our goal is to learn more about you and your story. We want to know what brings you here, what are you looking to achieve, what drives/motivates you, and how can we best help you to achieve your goals. The NSI is also an opportunity to tour the facility, meet some of our coaches, and try on some of our unique services for size.

RampUp

Our RampUp Program is designed as a starting point for everyone. The RampUp Program introduces you to everything that Speed Mechanics has to offer while making sure you are set up for success in your journey. Whether you are brand new to training or more seasoned in the weight room, you will be able to brush up on skills, learn the basics, and prepare yourself for group training sessions or your personalized training plan – while familiarizing yourself with our coaches and the facility.

COMPREHENSIVE – This plan includes everything you need to prepare yourself for training and reaching your goals. You will begin with an initial assessment with your coach, followed by a secondary assessment with our registered dietitian. In the first assessment, you will set your training targets and complete a physical evaluation. The initial assessment is for your coach to get to know you further, see how you move, and obtain some baseline measurements to make sure you reach your targets in the best possible way. The initial consultation with the dietitian will examine your training goals and discuss the nutritional component required for you to succeed. This isn’t a meal plan. Instead, they will dive into your habits, likes, dislikes, and schedule and help you understand what is required to achieve your goals in the time you want.

After the assessment, you will have 4 personal coaching sessions (2x/week) to help familiarize yourself with Speed Mechanics while learning new skills to prepare your body for our group training classes. You will also receive one month of classes three times per week (12 total sessions). These classes will be after your personal coaching sessions to ensure you are fully prepared to step in confidently to group training.

LITE – The RampUp Lite plan is a trimmed-down version of the Comprehensive plan. In RampUp Lite, you will still begin with an assessment so your coach can get to know what motivates and drives you. This plan is perfect for someone with some training experience. Your coach will also take some initial performance measurements as a baseline to track progress in the future. The second assessment with our registered dietitian is optional but strongly recommended – as an integral part of the process to achieve your goals faster.

After your assessments, you will have two coached sessions to brush up on specific skills and familiarize yourself with the Speed Mechanics training facility. Following your coached sessions in week 2, you will have a one-month pass to all group training classes (twice per week for a total of 8 sessions/month).

Rehab – In life, injuries happen. Some of us begin training because of a recent injury, and some of us begin training but have a history of injuries. Sometimes those injuries still affect our lifestyles. If this sounds like you, then this plan is perfect for you! This plan purposely begins with an initial assessment with one of our physiotherapists. They will focus on your previous injuries and areas affecting your movements today. This approach will help to inform your training plan moving forward.

The next step is meeting with our registered dietitian for their initial assessment. Oftentimes, nutrition is overlooked when it comes to recovery from an injury – new or old. For injuries to heal and for work capacity to increase, the body must be fueled properly. That is why meeting with our dietitian is a vital component to your rehab journey.

Next, based on the physio’s recommendation, you will work one-on-one with the physiotherapist to improve function, build your working capacity, and prepare your body for a physical and healthy lifestyle.

By the end of one of our RampUp plans you will feel confident about continuing with either our group training classes or taking on your own individualized training plan. We will continue to challenge and work with you to help you achieve success.

*All physiotherapy sessions can be covered by health benefits in part or whole depending on your personal benefits.

**Dietitian assessments and future appointments can potentially be covered in part (generally up to 80%) by health benefits. They must be paid upfront and submitted manually, however.

Personal coaching

Personal Coaching is your solution for those looking for a personalized approach and some one-on-one attention from a coach. As part of our intake process, we advocate having an assessment with one of our practitioners at Continuum. This evaluation is recommended if you have previously experienced significant injuries (which can be covered by health benefits wholly or partially). With your permission – this information, the strength and conditioning coach’s initial assessment, and goal setting session will help to shape your specific program.

Your coach will design a program based on your goals and needs, including movements you enjoy and others that challenge you. For example, your goals may include preparing for a race or

physical activity, preparing for the upcoming rec-league season, playing with your kids, or enjoying a healthier lifestyle. At Speed Mechanics, we offer the ultimate level of personal coaching for your performance, health, and rehabilitation needs, tailored to your unique situation. We are here to help you achieve your goals with our one-on-one approach.

Finally, we offer partner training with our S&C coaches. It is always more fun to suffer with a friend. One-on-one coaching offers individualized attention and programming, while group training offers a high-energy environment and others pushing you and cheering you on to reach your goals. By expanding our personal coaching sessions to include a training partner you can experience the benefits of individual coaching and group training.

Small group training

At Kinetix, we offer many different classes designed to help you reach your goals and teach you new skills. In a group training environment, you will be a part of a high-energy environment that will help push you to new levels – while still having fun. Coaches will help to guide you through a challenging workout while adapting it to meet you at your current training level. Our classes include the following (these may change, or more may be added based on demand):

Intro to Strength Training
Advanced Strength Training
Intro to Weightlifting
Train Like an Athlete
Learn to Sprint
Active Recovery
Return to Health/Fitness

Intro to Strength Training

This group training class is focused on learning the fundamentals of barbell training. Have you always wondered how to use a barbell to squat or deadlift, but you’ve felt intimidated? Have you thought you would love to use one, but you were worried about hurting yourself? In this class, you will learn how to squat, press, pull, deadlift, and lunge with the guidance of one of our coaches. Even if you have some experience but want to improve your skills and confidence, this class is for you! To supplement your training, you will learn accessory exercises to help improve those fundamental movements while continuing to increase strength, durability, and mobility.

Advanced Strength Training

Barbell Level 2 builds on the strong foundations established in Level 1. This class will take your training to the next level! Move beyond the basics into more complex training plans to help you smash through plateaus. Using sports-science technology, we measure bar velocities in your main movements. This approach drives intention while ensuring you are hitting the specific adaptations in your training. At this stage, there is more to chase than simply adding weight to the barbell. Increasing load at specific velocities and moving the same load faster will help you gain strength. This approach adds another measurable dimension to your training and a more accurate metric to track improvement.

Intro to Weightlifting (Olympic Lifting)

Have you ever wanted to learn how to weightlift, but it looks intimidating and complicated? Work with our coaches in this introduction to Weightlifting. We will teach you how to clean, jerk, and snatch. We break down the movements into components to make it easier to learn and build confidence in your movements. You will also build strength necessary for weightlifting through foundational exercises like squatting, pulling, pressing, and more. The program will be comprehensive for your development whether you want to do it for enjoyment or if you want to progress towards competing.

Train Like an Athlete

Learn to Sprint

Learning to sprint is for anyone who runs – whether you are a long-distance runner, play recreational sports, or just want to learn how to be fast. Incorporating speed training into your regular workout plan will help to reduce the risk of injuries, increase strength, and improve performance in both team sports and long-distance running. We often think that we can’t be any faster than we are, and we are doomed to be injured as we age while we enjoy our recreational sports. We’re here to tell you, you don’t have to be doomed. Speed is a skill and needs to be developed like any other skill. Join us and learn how to sprint again or for the first time. You will see a big return in your other activities whether they involve sprinting or not.

Check out our Adult Speed Punch Passes for more flexibility.

Training Plans (online & in-facility)

This will give you more flexibility with your training, while giving you the confidence to build on your newly developed foundational skills. After completing your RampUp program you will be very familiar with the space at Speed Mechanics and your coach will be familiar with your goals and your movements/restrictions. Now your coach can continue to write a specific training plan based on your goals. You will receive your training plan on our mobile app which includes videos, instructions, and an in-app feed where you can share training results with the Speed Mechanics community and communicate with your coach easily. The training plan can be completed anywhere, but it will include access to our training facility. Now you can have a training plan tailored to your needs, have a place to train, and the freedom to train when it fits your schedule.