Sport Strength and Conditioning (S&C) Classes

Name: Sport-Specific Strength & Conditioning
Rating: 5 (3 reviews)

What do we provide?

Build sport-specific strength and conditioning for rock climbing, badminton, Swimming, golf and more—developing finger, wrist and shoulder strength, pulling power, explosive movement, mobility and overall athletic performance. Training is tailored to your sport, goals and current ability to help you move stronger, more efficiently and with greater confidence.

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Lose body fat, build lean muscle and improve your overall fitness with a personalised exercise programme and practical nutrition guidance tailored to your lifestyle and goals. Whether you’re slimming down for your wedding or improving your physique and personal branding for work, we’ll build sustainable habits for long-term results.

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What Sports can Benefit from our Strength and Conditioning (S&C) group class?

Badminton

Golf

rock climbing, free climbing, climbing, man, extreme sport, adventure, rock climbing, rock climbing, rock climbing, rock climbing, climbing, climbing, climbing, climbing, climbing, adventure, adventure

Sport / Rock Climbing

Overhead shot of swimmers racing in an outdoor pool in Indore, India.

Swimming

Wish to explore
Sports Strength & Conditioning (S&C)?

Sports Strength and Conditioning is designed to help you become stronger, more powerful and more capable in the sport you love. Whether you’re a climber, badminton player, tennis player, golfer or simply looking to improve your athletic performance, the right strength and conditioning programme can help you move better, perform better and reduce your risk of injury.

Are you tired of training hard but not seeing improvements in your sport? Sports-specific training focuses on developing the physical qualities that matter most to your performance—from finger, wrist and shoulder strength for climbing, to explosive power, mobility, balance and coordination for other sports.

The goal isn’t simply to become stronger in the gym—it’s to build strength and movement that carries over into your sport.

Coach Benjamin Correcting the Posture of Walking Shoulder Press for Golf Players

What Sport Specific S&C Skillsets can you learn?

Sport-Specific Strength & Conditioning

Our Sports Strength & Conditioning program is designed to develop the physical qualities you need to perform better in your chosen sport. Whether you are a climber, badminton player, tennis player, golfer or recreational athlete, training is tailored to your sport, current ability and performance goals.

Build Sport-Specific Strength: Develop the strength required for your sport, such as finger, wrist, shoulder and pulling strength for climbing, or lower-body and rotational strength for racket sports and golf.
Develop Power & Explosiveness: Improve your ability to produce force quickly through exercises such as jumps, explosive pulls, throws and other power-based movements.
Improve Mobility & Movement: Develop flexibility and mobility in key areas such as the shoulders, hips, ankles and spine to help you move more efficiently.
Improve Stability & Injury Resilience: Strengthen the muscles and joints that support your movements, helping you maintain better control and reduce the risk of common sports-related injuries.
Train for Better Performance: Your programme is progressively adjusted to help you become stronger, faster and more efficient while transferring your physical improvements directly into your sport.

Lifting Exercises | Barbell Squat

Bodyweight Exercises | Front Lever

Female athlete performing box jump in gym watched by coach. Intense fitness training indoors.

Plyometrics Exercises

Sport Specific - Climbing Finger Board - 1 arm Deadhang with Pulley System

What Bodyweight / Mobility Skillsets can you learn?

✓ More affordable

✓ Train with others while being in your comfort zone

✓ Socialise online with like-minded athletes

1. Learn Beginner Bodyweight Skillsets

Our calisthenics program is designed to help you build foundational strength and progressively level up your skills. As a beginner, you will focus on mastering key exercises, progressing from basic movements to more advanced variations, all while ensuring proper form and technique.

Push-ups to Archer Push-ups: Start with standard push-ups to build upper body strength, then progress to Archer Push-ups for enhanced shoulder and chest activation.
Ring Rows to Pull-Ups: Begin with ring rows to build pulling strength and coordination, then work towards performing pull-ups as your upper body strength increases.
Squats to Archer Squat: Master the bodyweight squat for lower body strength, and as you progress, work towards Archer Squats for added difficulty and mobility.
Bench Dips to Ring Dips: Start with bench dips to target the triceps, then progress to the more challenging ring dips for a deeper range of motion and increased strength.
Improve Leg & Shoulder Flexibility and Mobility: This program incorporates mobility work to help you achieve greater flexibility in your legs and shoulders, which is essential for both injury prevention and mastering advanced movements.

2. Handstand Beginner Class

Our Handstand Beginner class will guide you through the essential drills and techniques to get you comfortably upside down! Focus on developing strength, balance, and confidence in handstands with progressive exercises and expert guidance.

Learn How to Dismount Safely: One of the most important skills in handstands is knowing how to come down safely. We'll teach you proper dismount techniques so you can control your descent and avoid injury.
Balance Drills: Through a series of targeted drills, you’ll learn to improve your handstand balance, building the foundation you need to hold a handstand for longer durations.

3. StreetLifting

StreetLifting is a powerful, strength-based calisthenics discipline that incorporates weighted exercises for building maximal strength. Our program focuses on core movements, progressively adding resistance to push your limits and improve your performance.

Includes Weighted Push-ups, Dips, Squats, Deadlifts: Begin with basic calisthenics movements and progress to adding weight to your push-ups, dips, squats, and deadlifts. This method ensures you're developing strength in functional movements that transfer to real-life athletic performance.

Wish to weight loss - Loose Body Fat
& Build Muscles?

Are you looking to lose weight, reduce body fat and build a stronger, more muscular body? Whether your goal is to slim down for your wedding, improve your confidence or simply feel fitter and healthier, a structured exercise and nutrition plan can help you achieve lasting results.

Instead of relying on endless cardio or restrictive diets, our personalised approach combines strength training, conditioning and practical nutrition guidance to help you lose body fat while maintaining and building muscle. Train smarter, build sustainable habits and become a stronger, leaner version of yourself.

Clients will be referred to ActiveSG for body composition measurement using the InBody machine

What will you gain from us?

Weight Loss & Body Fat Reduction

Our weight loss programme is designed to help you lose excess body fat, build lean muscle and develop a healthier, stronger physique. Whether you’re preparing for your wedding, improving your personal image for work, or simply looking to become healthier, we provide a structured approach that fits your lifestyle and goals.

Personalised Exercise Programme: Follow a progressive workout plan combining strength training, resistance exercises and conditioning to help burn calories while maintaining and building muscle.
Build Lean Muscle: Develop strength and muscle through progressive resistance training, helping you achieve a leaner, stronger and more defined physique.
Nutrition & Diet Guidance: Learn practical nutrition strategies, portion control and better food choices to support fat loss without relying on extreme diets.
Track Your Progress: Monitor changes in body weight, body fat, strength and fitness levels to ensure your programme continues to move you towards your goals.
Sustainable Lifestyle Habits: Learn how to exercise and eat better in a way that fits your work, social life and daily routine—so your results can last beyond your wedding or initial transformation goal.

Lifting Exercises | Barbell Squat

Bodyweight Exercises | Front Lever

Nutrition & Diet Guidance

Woman in face mask jogging outdoors, showcasing sports and safety in an outdoor environment.

Cardiovascular

Plyometrics Exercises

Improve Personal Branding Look from being Fit & Healthy

What our customers are saying...

    
 
 
       Posted on Google  
   
   Qingqing 
 
 
 
 Trustindex verifies that the original source of the review is Google. Benjamin has been a great PT for my >65yo mum. His training programme is well tailored to her fitness level and needs, with gradual progression, and good attention to safety. He is amazingly patient and encouraging, which definitely helped my mum with her initial hesitance. He has a knack for engaging with her while motivating her to keep trying a little harder. Besides the workout sessions, he also recommends exercises and set-ups to incorporate in her daily life, with the goal of improving her fitness habits holistically. As a bonus, I also get a tailored training plan when i join in my mum’s private sessions, with good progress as a result. Highly recommended!
  
 
      Posted on Google  
   
   Chia Xuan 
 
 
 
 Trustindex verifies that the original source of the review is Google. Have been doing the District training Program with Benjamin for close to a month now. The program is relatively easy to follow, and Benjamin himself also takes the time and effort to demonstrate and explain each exercises. He’s also very approachable and would promptly meet my enquiries when it arises. He’s a solid pick for anyone looking to learn more about Strength & Conditioning or simply strength train properly at a suitable intensity!
  
 
      Posted on Google  
   
   mj yeep 
 
 
 
 Trustindex verifies that the original source of the review is Google. I’ve had an amazing experience with Ben. He’s professional, knowledgeable and customises the workout based on your growth. It’s great seeing steady progress with a dedicated coach! Workouts are fun and informative!! I would recommend him to everyone! You will see progress 🙂
  
 
      Posted on Google  
   
   Darrell Teo 
 
 
 
 Trustindex verifies that the original source of the review is Google. Had a corporate handstand group class with Trainer Benjamin. Really insightful and the team had good fun learning the basics of handstand. People had the fear of falling and injury before the lesson, but with the careful guidance and progression plan from the trainer, everybody completed not only injury free but also surprised at what they had accomplished. Highly recommended as a unique corporate team bonding activity.
  
 
      Posted on Google  
   
   Nina Monzolevska 
 
 
 
 Trustindex verifies that the original source of the review is Google. I’ve been training with Benjamin and it’s been such a great experience. He’s helped me slowly build back my strength and learn how to do push ups, always giving feedback and adjusting the program as I get stronger.He’s super supportive, always replies in the chat group and is flexible with training times, which makes it so easy to stick to. The sessions are professional, encouraging, and at a really affordable price. Highly recommend if you want a coach who really cares about your progress
  
 
      Posted on Google  
   
   zachary chong 
 
 
 
 Trustindex verifies that the original source of the review is Google. Ben has been incredibly supportive, attentive, and thorough in guiding me through exercises and maintaining proper posture. His friendly and non-pushy approach is refreshing, and he's always there to address any queries. The training program he provides is tailored to one's actual capabilities. Furthermore, his program is reasonably priced and quite affordable."
  
 
      Posted on Google  
   
   Jia En 
 
 
 
 Trustindex verifies that the original source of the review is Google. Ben gave detailed explanations of exercises needed for pushups, as well as progression and training principles during the trial. Videos taken helped me see where to improve too. Recommended for anyone wanting to get stronger!
  
 
      Posted on Google  
   
   Jolyn Chua 
 
 
 
 Trustindex verifies that the original source of the review is Google. Ben is an energetic, and super knowledgable trainer, especially when it comes to calisthenics. He improved my handstand conditioning techniques, and gave very useful tips on which props to use as well. Can't recommend him enough!
  
 
      Posted on Google  
   
   foo peiying 
 
 
 
 Trustindex verifies that the original source of the review is Google. First time trying out calisthenics and I really appreciate their philosophy. Instead of fixed exercises at each session, they evaluate your level and record it in your personal log. You'll always be able to refer back to the log so you can train at home, and when you go for the next session, a different trainer can immediately know how to help you. They also emphasize the importance of training the exercise routine outside if class. Not only will you improve faster, you can use the sessions to get your form checked and to be taught new moves with your new strength instead.
  
 
      Posted on Google  
   
   Lindy Foong 
 
 
 
 Trustindex verifies that the original source of the review is Google. The coach is motivating and has helped me to improve my form and endurance gradually at my own pace. I'm always learning something new or trying to better what I know for every session. Tips on how to improve are provided during session so that can self prac at home. There are also chat groups where members share about their thought on food calories and food intake. Pricing wise considering each session is in a small group or near 1 to 1 personal coaching, the fees are reasonable.