*** Please note - Due to conferences & staff we are on reduced hours ***
Fitness & performance for life and sport!
The BASED Strength & conditioning team operate from BASED - Kelmscott, WA.
Monday to Friday
Doors open 5am
Doors close 8 pm
Saturday & Sunday
Doors open 6 am
Doors close 3 pm
Here you will find a modern facility with cutting edge equipment run by Australian Strength & Conditioning Association (ASCA) coaches and Exercise & Sport Science Association (ESSA) exercise and sports professionals.
The facility is open to the public and to clubs/schools for development and support.
If you don't see what you need/want then fee free to drop in HERE or give us a call 0439383472
** 2938 Albany Hwy, Kelmscott WA 6111 **
Sign up for your Health check and testing today to get started!
OR Scan to join!
Fast 15 sessions.
The Fast 15 is a BASED program for group fitness classes. Every week you have the opportunity to try new exercises, challenge your fitness and improve your strength, speed, power, endurance and agility.
Sets start every 15 minutes, so want a 45 minute workout? Then just hit 3 Fast 15's!
15 min or an hour, 1 session or 7. The price doesn't change. So the more you do the cheaper it is!!
The Fast 15 is designed to create a challenging, fun and dynamic environment which supports the varied demands of daily life.
You find 15 minutes and we can help you be fitter and stronger!
Spiral weight loss program.
The Spiral program was developed following the concerns of established BASED clients when trying to find a weight loss system for their loved ones that wasn't a fad or dead end. The end result was a program that "chases the rabbit" of weight loss and combined the knowledge and experience from decades of experience in weight division sports and weight management. While also drawing on insights from experience with disordered eating and mental health.
What you need
Before we will take a person on the Spiral program you need the following,
- A wearable capable of monitoring hear rate, sleep and calories.
- A dietary app for food intake.
- A minimum commitment of 3 months, 12 months or 3 years (We are committing to this with you, you're not alone).
What you get and how it works
- Pre-week is first meeting, trainer selection and you need to complete a detailed food diary for this week.
- First week is baseline recording and includes a health assessment (ECG, Body scan, VO2 max and all sorts of good stuff)
- From there every week we commit to 150 minutes of moderate exercise or more.
- We establish the daily calorie intake for the week.
- Your coach directly plans & supervises your program to help you get there!
- Each week you check in and the goals for the next week are established.
How does it work?
- As you get stronger and lose weight your energy demand decreases (basically your body gets more efficient).
- Each week we re-assess the supply and demand to create a "need" for change.
- We monitor sleep and stress to prevent your body going into a protective mode (which prevents fat mobilisation).
- We commit to support you in this process because it won't happen quickly and we know that.
The Top 5 Challenge - First challenge starts 1st September 2024!!
The "Top 5 Challenge" is a 6 week challenge program which runs 4 times a year. Unlike many challenge programs which significantly favor new starters the Top 5 has controls built in to create a more level playing field and encourage you to take on a challenge and re-energize your training.
What happens?
- When you register, you select your focus area (Strength, Speed, Power, Endurance or Agility)
- You come in and do your baseline test for that (this is "go day")
- On Go day you also choose how you will approach the challenge (Template program, 1 on 1 coaching or Self program {free programming workshop included})
- 6 weeks later on "D Day" we test again!
- The results are all tallied and the best percentage of improvement wins!
How does that work?
- As you increase training age it becomes harder to make gains.
- So, if I have been doing strength work for 5 years the chances are I am already "strong". A beginner will make big "strength" gains not because they become strong but because the body is learning new movements and how to adjust. So the beginner would have the advantage in a purely strength number.
- However, I'm strong but my speed is really nothing special. So, I will focus on improving my speed. This is an area with a lot of scope for me to make gains. The beginner focuses on strength. Over 6 weeks there is a good chance that my adaptation to speed training will be as much if not more than a beginners initial strength gains.
- All this hinges on how we train, how we program, our recovery strategies and our diet.
- The critical component is choosing areas where you are weak and finding ways to improve them.
This is a challenge for all ages and abilities!
1 on 1/Team/Small group training & testing.
As coaches we have spent a lot of time helping athletes from all ages and levels achieve their dreams. From playing a better game with their social club, running a marathon, winning their first Muay Thai fight, qualifying for world ranking to stepping onto the mat at a World championships! We are here to help you get there (wherever there is).
Definitely do not be shy about sharing your goals, dreams and plans with us and if we can't help you then we can probably connect you with someone who can!
- Are you a local sport team and want strength & conditioning support for performance or injury prevention?
- Niche sport that wants to establish a development program?
Then this is for you!!
Athlete Development (Long Term Athlete Development - LTAD)
More and more we see that athlete development is critical to success and longevity. As experienced coaches we encounter athletes who are fed an idea that playing while injured is "normal" and they have to toughen up. This results in chronic injuries and conditions impacting this person for the rest of their lives. We aim to support athletes through their full playing life and beyond. The big difference at BASED,
Youth athlete development is kind of our thing.
- Initial health screen and bench mark testing including VO2 max, Anaerobic power, Max force, Strength tests, Reactive speed and more.
- Interview and screening (Is this really the place for you? Are we the right people to help you?)
- Full periodised programming and development support to prevent injury and increase on field/court/mat/ring performance.
- End of season and Pre-season testing.
- Return to play sessions included if required.
*** Potential traineeships and educational support as part of career development support ***