STRONG by V&B Athletic®
Gain the ability to move efficiently.
Develop the resilience to withstand the unpleasant or the difficult.
Build the capability to perform tasks that are physically or mentally demanding.
One of the reasons our program gets such great results is because things are kept regimented to ensure you get the most out of every session in a safe and supportive environment.
What to bring
- A water bottle with water in it.
- A spare t-shirt or something dry to put on after your session.
- During the colder months, something warm and dry to wear before and after the session.
- A towel. Leave this in your car so that you have it for every session. In the event you get wet, you'll need this to dry off.
What to wear
- Comfortable running shoes (no basketball boots, skater shoes, or similar).
- Running shorts, workout shorts, leggings or light tracksuit pants.
- Your V&B Athletic t-shirt, washed and clean!
Your V&B Athletic t-shirt must be worn at every session
Once you’ve completed the warm-up, any jumpers come off, your outer most layer must be your V&B Athletic t-shirt.
You will not be permitted to train without your V&B Athletic t-shirt. If you forget it, we always have spares in the van and they are available for purchase prior to your session.
INAPPROPRIATE CLOTHING OR FOOTWEAR MAY RESULT IN NON-PARTICIPATION.
What NOT to wear
- Watches (of any type, make or variety)
- Fitness Trackers (including Fit-bits, Jawbones Activity Wristbands, etc)
- Heart-Rate monitors
WE DO NOT ALLOW ANY OF THESE ITEMS TO BE WORN DURING A SESSION FOR YOUR SAFETY AND THAT OF YOUR FELLOW ATHLETES.
You must comply with the safety regulations and instructions of V&B Athletic and their instructors at all times. If at any time your course instructor(s) considers that you are jeopardising the safety of yourself and/or others and/or disrupting the course, then you may be asked to leave and you will not be entitled to either a refund credit for future courses with V&B Athletic.
When answering in the affirmative
Always use the term Yes Coach! never "yep" or "yeah".
We use this as a standard term so that we know you have heard and understood what we have told you.
Our training program is based on mutual respect between Coach and Athlete.
Your Coaches will respect you, your goals, your injuries, and your capabilities whilst holding you accountable and pushing you to achieve your best.
In return, they ask for you to respect them as your trainers, to trust in their methods and what they are asking you to do to help you to achieve your fitness goals.
Below is the code we follow to ensure we all train with the same level of commitment, discipline and respect.
I will train rain, hail or shine!
We don't accept cold or wet as reasons for not training, neither should you!
I will bring a positive, can-do attitude to each session.
When you surround yourself with positive people it rubs off on you.
The same way that the people you have around you will change your outlook, so too is what you feed your mind.
If you are what you eat holds true for your body, your mind is what you feed it. So instead of using the word difficult, we encourage people to use the word challenge.
Whenever you have difficulty, immediately reframe it, choose to view it as a challenge, and start moving forward. You'll soon rise to be stronger, faster and more capable.
Instead of using the words I can't, replace it with the phrase I can.
Train your mind and the body will follow!
I will always treat my teammates, my Coaches, and most importantly the General Public with courtesy and respect.
We are always polite to the General Public, they have absolute right of way.
We always ensure the General Public are given plenty of personal space and pass them without causing any disruption. Be especially aware of dogs on and off leashes.
On the occasions we leave location, we always keep to the left-hand side on pathways and remain in single file unless told otherwise by your Coaches.
I will not be late.
You must arrive at least 10 minutes prior to your session start time.
This time is according to your Lead Coach’s watch, so if you need to synchronise your watch to “Coach time” let us know.
Arriving late will earn your platoon 20 push-ups each.
The session will start without you and we often leave location, which may result in non-participation at your own expense.
I will not be AWOL (Absent Without Leave).
Your Lead Coach must be notified by text message at least 2 hours in advance if you are unable to attend training. A lot of planning goes into every session that we design so we need to know if you are attending to ensure we're able to make any changes necessary to suit the numbers.
Failing to text your Lead Coach prior to the session will earn your platoon 10 push-ups each.
Texting your Lead Coach less than 2 hours in advance will also earn your platoon 10 push-ups each.
I will always address my Coach as "Coach".
We use this to assist us in developing a mindset based on discipline.
I will not speak when a Coach is speaking.
This is a safety requirement to ensure you hear and understand all instructions.
It’s also a courtesy to your Coaches and your teammates.
I will always push past my objective.
You don’t stop until you hear "REST" or "STEADY".
We love adding on extra reps when we see anybody stopping before they hear the command "REST" or "STEADY", particularly during a countdown – 5,4,3,2,1!
There is nothing wrong with doing an extra rep after your Coach calls steady but always focus on getting one last rep done.
I will never self-prescribe alternative exercises.
That's the job of your Coaches and what they are qualified to provide you.
I will never spit in the training area.
If you need to spit, clear your nose or any other bodily function, please make sure you do so away from the training ground.
I will never leave the training area without permission.
You must never run out of the sight of your Coaches unless instructed to do so.
On the occasions we leave location, we leave and return as one group. You will never be left behind and “walking back” is not an option.
If you need to go to the toilet during a session, please ask one of your Coaches first.
If you need to leave early, for any reason, please inform your Lead Coach prior to your session commencing and they will let you know when it is time to go.