Sussex Performance Centre


At SPC, we like to get people stronger and fitter. But more specifically, what does fitter actually mean? In our eyes, it represents taking someone’s conditioning to the next level.

Conditioning is a term used to describe your general physical preparedness, your ability to perform a certain amount of work, or what some people refer to as cardio.

The truth is, conditioning is used by us at SPC to describe being in shape. Such benefits of conditioning training include:

  • More energy
  • More muscle mass (yes, really)
  • Reduced levels of fat mass
  • A greater ability to perform exercise at a higher intensity
  • Improved sporting performance

During our personal and group training sessions, we try to incorporate different types of conditioning depending on a persons profile; previous injuries, training experience, current conditioning level and preferred methods of training. This can vary between interval training, steady-state training and crosstraining.

One example of a workout we would perform with an individual looking to improve their aerobic capacity (endurance) for a sport or event is:

  1. 45s moderate intensity/15s all out sprint – repeat 12x
  2. 3 minutes rest
  3. 30s moderate intensity/30s high intensity – repeat 8x
  4. 3 minutes rest
  5. 30s high intensity/15s moderate intensity – repeat 4x
  6. Rest

(NB: inspired by the work of Christian Thibaudeau)

For a workout such as this, we would use a rowing machine, assault bike, watt bike or simply perform running circuits.

During our next phase of group training, our members can expect to experience our summer hybrid programme which has a strong focus on conditioning.

Whatever your goal may be, always make sure to include different types of conditioning to truly maximise your performance inside and outside of the gym.

Train hard!

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