Strength and Conditioning classes Sydney

Explore the best gymnastics experience for adults at one of Sydney's Highest rated gyms, where our members achieve unmatched results. Our gym is not only family run, but is such an encouraging environment that everyone becomes family.


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CALL US 0422 061 119

Unleash Your Potential with Dalecki Strength's Strength and Conditioning Classes

At Dalecki Strength, we understand that gymnastics requires a comprehensive approach including upper and lower body strength, flexibility, balance and power and endurance. Our strength and conditioning classes are crafted to help develop these elements, providing you with a solid approach to gymnastics as an adult.


We prioritize conditioning the movement patterns and specific positions found in the skills being developed. For example, straight arm strength needs to be developed before loaded SAS work in skills like skin the cat or iron crosses are attempted. Strengthening and conditioning the tissues correctly will help you to improve your overall athletic performance and reduce the risk of injuries.

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Cutting-Edge Training Techniques


When it comes to strength and conditioning, our experienced coaches combine both body weight and weighted methods to develop strong resilient bodies, capable of acquiring gymnastics skills even as adults.


From plyometrics, weight lighting, core strengthening and flexibility, our classes cover every aspect of acquiring gymnastics skills in a safe and effective manner.


What kind of lower body movements are taught?


Deadlifts, squats, hip thrusts, pistol squats and cossak squats.
Most movements are taught both conventional and single leg variation to ensure structural balance in the body.


What kind of upper body movements are taught?



Upper body movements can be categorized into vertical pull and push, horizontal pull and push and straight arm strength. 


Movements include pull ups, rows, push ups, dips, levers, handstand push ups

Personalized Coaching for Every Athlete


We believe that individualised attention is key to unlocking your true potential. During each exercise, each individual requires a different cue, correction and based on mood, stress and energy levels, they will respond differently to training demands on any given day.


That's why our strength and conditioning classes are conducted in small groups. Once the program for the day is briefed, the coach moves around the room spending individual time with each athlete.


Our knowledgeable coaches are passionate about helping you improve and will work closely with you to set realistic goals and develop a customized training plan to suit your unique needs.


Periodized Programming for Strength Progression

At Dalecki Strength, we understand that systematic progression is crucial for long-term success. Training cannot be random. Random training produces random results. At Dalecki Strength, we understand that systematic progression is crucial for long-term success. Training cannot be random. Random training produces random results.


Our strength and conditioning classes follow a periodized programming approach, which means that the training is divided into specific phases, each with a distinct focus. This structured approach allows for progressive overload, volume tracking and deloading when needed.

Personalized Coaching for Every Athlete


We believe that individualised attention is key to unlocking your true potential. During each exercise, each individual requires a different cue, correction and based on mood, stress and energy levels, they will respond differently to training demands on any given day.


That's why our strength and conditioning classes are conducted in small groups. Once the program for the day is briefed, the coach moves around the room spending individual time with each athlete.


Our knowledgeable coaches are passionate about helping you improve and will work closely with you to set realistic goals and develop a customized training plan to suit your unique needs.


Periodized Programming for Strength Progression



At Dalecki Strength, we understand that systematic progression is crucial for long-term success. Training cannot be random. Random training produces random results. At Dalecki Strength, we understand that systematic progression is crucial for long-term success. Training cannot be random. Random training produces random results.


Our strength and conditioning classes follow a periodized programming approach, which means that the training is divided into specific phases, each with a distinct focus. This structured approach allows for progressive overload, volume tracking and deloading when needed.

Injury Prevention and Rehabilitation


Gymnastics is a demanding sport that puts immense strain on the body. We prioritise injury prevention and rehabilitation in our strength and conditioning classes. The joints and muscles need to be very well conditioned to absorb load and proper rest and recovery protocols need to be adhered to between training sessions.


Our coaches prescribe exercises to help with joint stability and muscular strength to prepare you for the task. However, in any and every sport and exercise regimes, there still remains the risk of injuries. These risks can be minimised by adhering to a program, only attempting skills that the body is physically and mentally prepared for and listening to the body when rest is needed.


A Supportive Community of Athletes


At Dalecki Strength, we have a tight knit community. When you join our strength and conditioning classes, you become a part of the supportive group classes. Together all athletes are working to improve themselves and support their team mates also. 


Our positive training environment fosters friendship, motivation, and healthy competition, inspiring you to set and achieve your goals. Dalecki Strength regularly schedules a grading night called the Dalecki Strength Olympics where we test ourselves against benchmarks and support each other as a community.

Who are the people in class?

Adults aged 30-50 wanting to improve strength to allow them to have fun in their lives and learn cool skills. Most of our students have a goal of wanting to do a gymnastics movement like handstand, muscle up. Doing strength and conditioning work is vital to preparing the body to safely learn and execute skills.

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Why should you consider joining our Strength and conditioning classes?


Here are just a few of the benefits

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  • Expert Guidance:

    Benefit from experienced instructors who will provide personalized attention and guidance to help you achieve your fitness goals effectively.

  • Versatile Training Options:

    Access a wide range of cutting-edge equipment, allowing you to diversify your training routine and continually challenge yourself.

  • Effective Workouts:

    Engage in carefully designed classes that incorporate proven training methodologies, targeting different muscle groups and ensuring optimal results.

  • Supportive Community:

    Join a community of like-minded individuals who will motivate and support you throughout your fitness journey, fostering a positive and inspiring environment.

Benefits of Strength and Conditioning Classes

Strength and conditioning classes sky rocketed in popularity compared purely cardio. All demographics are taking up weight training and strength focussed classes for improving physique and physical strength and fitness. If you want to take care of your body for the long term and perform at your peak in your 30-50’s and beyond, strength and conditioning is a must.

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I was looking to improve my flexibility, learn proper handstands and use my body in a functional way but being on the wrong side of 30 - I thought these were pretty unlikely goals. However, Ev, Kat and the team were so welcoming, helpful and inspiring. Over the last five years they've really helped me to transform my understanding of my limits and achieve things I never would've thought possible.

The classes are accessible and cater to all skill levels, so whether you want to learn a skill, add new movements to your existing workouts or do personal training, you'll find something that works for you. Compared to my traditional training, I find that the community spirit and genuine interest in who you are is a breath of fresh air.

Scott, Sydney
Dalecki Strength Member

Whether you're aiming to increase your strength, improve your conditioning, enhance your overall fitness level, or simply boost your confidence and vitality, we offer a program tailored to meet your needs. With our team of knowledgeable instructors and a supportive community, you'll have access to all the necessary tools and resources required for success. Our gym is fully equipped with state-of-the-art facilities for strength and conditioning, including a wide range of weightlifting equipment, cardio machines, and functional training apparatus.


At our facility, we have a dedicated area specifically designed for stretching and conditioning exercises, allowing you to focus on building strength, enhancing flexibility, and improving your overall physical performance.


If you're interested in joining our Strength and Conditioning classes, we encourage you to come in for a session. This will provide you with the opportunity to experience our classes firsthand, meet our experienced coaches, and interact with other like-minded individuals. We have every confidence that you will thoroughly enjoy our classes and benefit from the supportive community we have cultivated here at our gym.

To get started, book a call. Our friendly staff will ask about your level and goals, provide a quote and get you started with the onboarding process.

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FAQs

Got a question? We’re here to help.

  • What are the requirements for this strength and conditioning class?

    There are no entry requirements for this class. We help you find the correct progressions for your level. It does not matter if you are inexperienced. 


  • How long does this strength and conditioning class go for?

    This strength and conditioning class goes for 60 mins.

  • How many people will be in this class?

    8-10 people are in each of our strength and conditioning classes

  • What are some of the beginners doing in this class?

    In our strength and conditioning classes, beginners and advanced follow a very similar program in terms of which stimulus is prescribed. However, positions are regressed for beginners as required. For example if someone can’t pull up their full body weight yet, they might do row variations or assisted pull ups.

  • What are some of the advanced people doing in this class?

    Advanced strength and conditioning students will follow a similar program to beginners but it will be progressed to the appropriate level. For example heavier weights.

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