By: Kay Rivera
There is no question walking into a studio to try a new workout can be daunting. However, at Tone House, we provide the space for our first time athletes to get accustomed to our training style with different class levels depending on their individual fitness experience and goals.
Your First Conditioning Session
Every Athlete who walks into Tone House starts as a Rookie. The nerves are high when entering the dimmed studio under red lights, with ominous music playing in the background. Waiting patiently as the Coach drops bags in line to start the infamous Conditioning Warm-Up, your adrenaline is pumping as you get ready to begin.
The Head Coach begins each class by looking around the room for any new faces, introducing themselves and welcoming Rookie athletes to the Turf.
Athletes are encouraged to share any current or past injuries with the Head Coach, as they are equipped to provide modifications that will still provide a challenging workout.
Conditioning Class Levels: Find Your Fit
Tone House provides three offerings for our Conditioning sessions:
- Intro to Conditioning – A scaled back introduction to our signature movement training philosophy with a Total Body focus. You’ll learn the proper form, technique, and body mechanics necessary to complete this class, as well as progress to our Intermediate and/or Advanced levels.
- Intro is a perfect place to start for those just starting out, returning after an injury, or have less experience with high-intensity sports conditioning workouts.
- Intro provides ample breaks and time for questions and 1:1 attention from a Head Coach
- Intermediate Conditioning – An intermediate paced version of our signature Tone House Conditioning workout, with more chances to catch your breath, learn the movements, and get a feel for our format and energy. You’ll get a glimpse of what an ADVANCED Tone House session is like, while having more opportunity to breathe and work alongside teammates of all fitness levels.
- Advanced Conditioning – Our signature Tone House conditioning workout involves continuously moving your body through all planes of motion, training the way athletes train, with active recovery periods to maintain an elevated heart rate throughout the duration of the workout. Sessions are team-oriented, competitive, fun, and supportive, guaranteeing optimal fitness results.
- New Athletes are encouraged to take at least two Intermediate classes before taking an Advanced Conditioning.
Conditioning Turf Tips
- Focus on Form: Mastering each movement with proper form builds a solid foundation and reduces injury risk. Use modifications provided by coaches to maintain form as you build strength and endurance.
- Extra Tip: Always inform your coach about any injuries or physical limitations before class begins. This ensures they can suggest modifications and keep your workout both safe and effective, allowing you to focus on making progress without risking further injury.
- Stay Hydrated and Fueled: Proper hydration and nutrition are key for performance and recovery. Prioritize water intake before, during, and after class.
- Extra Tip: Avoid eating heavy meals 2-3 hours before class to prevent discomfort. A light snack earlier can provide energy without slowing you down, helping you feel agile and ready to tackle intense conditioning.
- Consistency Over Intensity: Regular attendance is more impactful for progress than pushing your limits too hard in a single session. Aim to build up gradually with consistency.
- Extra Tip: Check out our Training Tracks to see how you can schedule your Strength & Conditioning sessions.
Your First STRENGTH Session
Part of Tone House’s 360-approach to athletic training comes our STRENGTH program. Just as professional athletes have their Conditioning workouts and weight room sessions, we follow the same format here at the House. We focus on the three traditional lifts found in athletic weight rooms: the Squat, Bench Press, & Deadlift.
Tackling your first STRENGTH session at Tone House is all about building confidence and control in a supportive environment. The focus is on proper form and mastering foundational movements with attention to technique. Coaches will guide you through each exercise, offering modifications to match your fitness level.
Each STRENGTH session will have a focus area; upper, lower, or total body. You can expect a traditional compound lift (bench press, squat, or deadlift) with accessory exercises that will complement the lift of the day.
Once you get comfortable with the movements, you’ll be encouraged to try heavier weights as you get stronger and more proficient with the movements. Remember to pace yourself, stay hydrated, and keep an open mind for a challenging, rewarding experience.
STRENGTH Turf Tips
- Control Each Rep: Focus on slow, controlled movements to engage muscles fully, preventing injury and maximizing strength gains.
- Set Small Goals: Track reps, weight, or form improvements each session. Small progressions build major results over time.
- Engage Core for Stability: Activate your core for balance in all movements, protecting your back and enhancing power.
- Ask for Form Checks: Coaches are there to help! Don’t hesitate to ask them to check your form to avoid developing bad habits.
Let’s Get to Work!
Every session, whether conditioning or strength, is a step towards becoming stronger, faster, and more athletic. Tone House provides an environment that supports you, challenges you, and connects you with a team-oriented community dedicated to growth. Embrace each class with an open mind, take pride in your efforts, and keep pushing the boundaries of what you’re capable of achieving on the Turf.
Ready to hit the Turf? Join the Team by purchasing a Rookie Pass to get your first two classes for the price of one. We recommend trying a Strength & a Conditioning class to get the full athlete experience.