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Weight Lifter

Performance 
Training Series

We offer a variety of general and sport-specific performance training programmes, which help you build performance-based attributes such as strength, power and speed, supporting the physical demands of life and sport.

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Strength Training

Unlock your maximum muscle potential by performing specialised strength training methods focused on building the best version of yourself!

Whether you're new to the weight room, or a more advanced lifter, your strength and conditioning coaches will structure your programme to help you achieve the greatest amount of muscle growth over 6 weeks.

You'll benefit from more variation in your training and experimenting with different loading schemes! This programme will introduce you to drop sets, pyramids, pre-fatigue, post-fatigue, rest-pause, plateau loading, wave loading and multi-rep clusters.

Course Fee:

$900 (HKU Students and Staff)

$1200 (Others)

Full

Training sessions are on:

Mondays

12:30 PM

27-Mar

3-Apr

17-Apr

24-Apr

8-May

15-May

Injury Prevention.jpg

Explosive Strength & Power

Improve performance by training like an athlete and giving your explosive strength and power a turbo charge!

Your strength and conditioning coach will introduce you to Olympic lifts, loaded jumps, plyometrics, sprints, upper-body throws and banded resistances throughout this 6-week programme.

If you’re bored with your regular gym routine, you’re guaranteed to be challenged whilst having fun in every session.

Course Fee:

$900 (HKU Students and Staff)

$1200 (Others)

Training sessions are on:

Tuesdays

17:00 PM

28-Mar

4-Apr

11-Apr

18-Apr

25-Apr

2-May

Injury Prevention.jpg

Strength Training

Unlock your maximum muscle potential by performing specialised strength training methods focused on building the best version of yourself!

Whether you're new to the weight room, or a more advanced lifter, your strength and conditioning coaches will structure your programme to help you achieve the greatest amount of muscle growth over 6 weeks.

You'll benefit from more variation in your training and experimenting with different loading schemes! This programme will introduce you to drop sets, pyramids, pre-fatigue, post-fatigue, rest-pause, plateau loading, wave loading and multi-rep clusters.

Course Fee:

$900 (HKU Students and Staff)

$1200 (Others)

Training sessions are on:

Wednesdays

8:30 AM

29-Mar

12-Apr

19-Apr

26-Apr

3-May

10-May

Injury Prevention.jpg

Strength & Conditioning

Get lean and strong!

Our strength and conditioning coaches have designed this programme to help you look and feel your best with a combination of strength and conditioning exercises.

In each session, you'll develop great technique using a barbell to maximise strength, then follow that up with some high-intensity interval circuits to finish.

Course Fee:

$900 (HKU Students and Staff)

$1200 (Others)

Training sessions are on:

Wednesdays

12:30 PM

29-Mar

12-Apr

19-Apr

26-Apr

3-May

10-May

Injury Prevention.jpg

Metcon

Blast through fitness and weight loss plateaus by joining our high-intensity metabolic conditioning sessions.

Each week, you'll perform a combination of resistance training and cardio exercises using formats like AMRAP (as many reps/rounds as possible) and EMOM (every minute on the minute) to help you achieve your training goals!

Whether you're new to high-intensity training or a pro, your coach will scale the session to match your fitness level and push you every step of the way!

Course Fee:

$900 (HKU Students and Staff)

$1200 (Others)

Training sessions are on:

Thursdays

17:00 PM

30-Mar

6-Apr

13-Apr

20-Apr

27-Apr

4-May

Injury Prevention.jpg

Strength & Conditioning

Get lean and strong!

Our strength and conditioning coaches have designed this programme to help you look and feel your best with a combination of strength and conditioning exercises.

In each session, you'll develop great technique using a barbell to maximise strength, then follow that up with some high-intensity interval circuits to finish.

Course Fee:

$900 (HKU Students and Staff)

$1200 (Others)

Full

Training sessions are on:

Thursdays

19:00 PM

30-Mar

6-Apr

13-Apr

20-Apr

27-Apr

4-May

Injury Prevention.jpg

Injury Prevention

Do you want to learn how to fix common injuries and build a strong foundation for enhancing performance?

Our strength and conditioning coaches will teach you how to evaluate your strengths and weaknesses with simple-to-perform tests based on the most up-to-date science on injury and rehabilitation.

In each session, we'll show you how to perform maintenance on different body parts such as the lower back, hips, knees, shoulders, elbows, and ankles.

Course Fee:

$900 (HKU Students and Staff)

$1200 (Others)

Training sessions are on:

Fridays

12:30 PM

31-Mar

14-Apr

21-Apr

28-Apr

5-May

12-May

Injury Prevention.jpg

Strength Training

Unlock your maximum muscle potential by performing specialised strength training methods focused on building the best version of yourself!

Whether you're new to the weight room, or a more advanced lifter, your strength and conditioning coaches will structure your programme to help you achieve the greatest amount of muscle growth over 6 weeks.

You'll benefit from more variation in your training and experimenting with different loading schemes! This programme will introduce you to drop sets, pyramids, pre-fatigue, post-fatigue, rest-pause, plateau loading, wave loading and multi-rep clusters.

Course Fee:

$900 (HKU Students and Staff)

$1200 (Others)

Training sessions are on:

Fridays

17:00 PM

31-Mar

14-Apr

21-Apr

28-Apr

5-May

12-May

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