Classes

This page provides details for:

1. ANU Canberra: P&F and The Monkey Gym

Full details for Posture & Flexibility (P&F) and Strength & Flexibility (S&F) courses at the Australian National University in Canberra. Beginners P&F course progression outline

2. Canberra non-ANU classes

 

AUSTRALIAN NATIONAL UNIVERSITY, Canberra

 

Course descriptions

P&F; S&F; RollStretch; Kettlebell class; notes on classes; venues

Current program -- Summer 2011-2012, concludes Sunday 19 February;
download the summer program class timetables (pdf, 68kb)

Next program -- 2012 Semester I program
Course dates: Monday 20 February to Sunday 3 June (15 weeks)
Enrolments: Monday 6 to Sunday 19 February (in-person 6 to 10 February)

 

ANU 2012 SEMESTER I PROGRAM

 

COURSE DATES

Monday 20 February to Sunday 3 June (15 weeks)

COURSE PRICES : includes details of subsidy for ANU staff

ENROLMENT INFORMATION

ENQUIRIES

Olivia Allnutt, 0403 290 932, o_p1@mac.com

Please note:
P&F and S&F are separate, but parallel, streams. To do an Intermediate P&F class,
you need to have done a Beginner's P&F class; similarly you must do a Beginner's
S&F class to enroll in an Intermediate or Advanced S&F.

TIMETABLES

Posture & Flexibility (P&F) TIMETABLE: 2012 Semester I

(all classes held in the P&F Room; class times are PM)

DAY	TIME	LEVEL	INSTRUCTOR
Monday Monday Monday   Tuesday   Wednesday Wednesday Wednesday Wednesday   Thursday Thursday   Friday     Friday     Sunday	12.30–1.30 5.00-6.15 6.15-7.30   6.00-7.30   12.30–1.30 5.00-6.15 6.15-7.30 7.30-8.45   12.30-1.30 6.15-7.30   12.30-1.30     6.15-7.30     5.30–6.45	intermediate beginners intermediate   advanced   intermediate intermediate intermediate beginners   beginners beginners   intermediate plus   intermediate plus   intermediate	Ben Merryn Sonja   Kit et. al.   Jen Merryn Merryn Louise   Olivia David   Greg     Greg     Markus

 

Strength & Flexibility (S&F) TIMETABLE: 2012 Semester I

(all classes held in The Monkey Gym; class times are PM)

 

DAY	TIME	LEVEL	INSTRUCTOR
Monday Monday   Tuesday Tuesday   Wednesday Wednesday     Thursday Thursday   Saturday	5.15-6.15 6.15-7.15   12.30-1.30 5.15-6.15   5.15-6.15 6.15-7.15     5.15-6.15 6.15-7.15   2.30-3.30	beginners beginners   beginners advanced   intermediate Kettlebell class beginner   beginners intermediate   Kettlebell class continuing	Pierre Merryn   Dave Kit et. al.   Anthony Anthony     Pierre Pierre   Anthony

S&F SUPERVISED TRAINING SESSIONS: 2012 Semester I

Wednesday 12.00-1.45 (lunchtime)
Friday 4.15-6.15 (evening)
Sunday 3.30-5.30 (afternoon)

S&F students who have completed a Beginner's and an Intermediate course in the last eighteen months can enrol in the Supervised Training Sessions directly, without being enrolled in an S&F class at the same time. The STSs will be available to currently enrolled Beginner's and Intermediate class students as well. See fee table.

An S&F instructor will be present to assist you in any way you need.

 

COURSE PRICES: 2012 Semester I

1 class per week: SRA Member - $200 Non Member - $240
2 classes per week*: SRA Member - $350 Non Member - $415
3 classes per week*: SRA Member - $430 Non Member - $530

Supervised training:
- in addition to an S&F class**; SRA Member - $80 Non Member - $95
- STS only; SRA Member - $160 Non Member - $190

* You may enroll in a combination of a P&F and S&F class together to save money (one P&F plus one S&F equals two classes per week).
** Fee is in addition to course fee.

Subsidy for ANU Staff

The Work Environment Branch will subsidise the attendance of 50 ANU staff at 20% per person ($50 subsidy for Non Members; $40 subsidy for SRA Members). The subsidy applies to:
* Any class on offer; P&F, S&F, Kettlebell, and
* All levels; Beginners, Intermediate, Intermediate Plus and Advanced.

Places are offered on a first-come, first-served basis. To be eligible for the 20% subsidy, staff need to first register via Horus: for details, contact Robyn Holder, 6125 8943, robyn.holder@anu.edu.au

 

ENROLMENT INFORMATION: 2012 Semester I

In-person enrolments**

Place: P&F Room (top floor of the ANU SRA ... view a map)
Dates: Monday 6 to Friday 10 February
Times: 11.00 am to 1.30 pm AND 4.30 pm to 6.15 pm

Phone enrolments

Dates: Monday 6 to Sunday 19 February
Phone: Olivia Allnutt on 0403 290 932
Times: 9.00 am to 5.00 pm

Payment methods

We accept cash*, EFTPOS*, Visa and Mastercard.
Full payment must be made at the time of enrolment.
* in-person enrolments only

** 'Brand new' Beginners are required to enrol in-person. This does not apply to someone who has completed a Beginner's P&F and who wishes to enrol in a Beginner's S&F, however: you can enrol by phone.

Course descriptions

 

Posture & Flexibility
Strength & Flexibility
RollStretch
Kettlebell class
Notes on classes
Venues

Posture & Flexibility

What is P&F

P&F is the most advanced, yet safest, stretching system available anywhere in the world today, and has been developed here at the ANU. We describe it as "stretching", but it is so much more. P&F includes balance, strength, coordination, and techniques that specifically target the fascial system (RollStretch). These techniques collectively remap the somatosensory cortex in many ways. We use the muscles, ligaments and tendons as tools to literally remake what the brain believes is the end range of movement of movement patterns; the result is graceful and efficient movement and a deep sense of ease in the body.

The P&F method is used as a standalone system, and to augment flexibility work in Yoga and Pilates studios, coaching facilities, and rehabilitation centres in many locations, here and internationally. Please see our YouTube clips; we will be putting up many more clips this year.

Why should I do P&F?

Flexibility plays an integral part in our physical and mental well being. Stretching allows us to release muscular tension, manage injury, and allay common aches and pains associated with stress and age, or too much work at the computer!

Over a semester-long course you will learn about your own patterns of tension, and how to change them. You will gain deeper insight to yourself. Your body will feel looser, your range of movement will be greater, you will be more relaxed and you will sleep better. One of the reasons that P&F has run so long at the ANU is that it complements the academic life perfectly, for students and staff alike.

The most important point we left to last: doing P&F simply feels great. You will notice significant improvements in the way you move and feel. Put simply, improving flexibility and strength improves the quality --the texture -- of your life.

What happens in an average P&F class?

In a 75-minute class, you will prepare the body, and learn and stretch individually or in pairs (our 'partner' work). The classes are graded and cater to all levels of ability and flexibility, and any exercise can be modified to suit the needs of an individual. Each class is designed to build on the previous one, which is why we only run semester-based courses. As the classes progress, we add strength, mobilisation and balance exercises into the mix. By semester’s end you will have been taught advanced stretching techniques (such as the Contract–Relax method) and many variations of exercises that suit individual needs; things that can be performed easily at home or in the office with little or no equipment.

Beginner P&F course progression outline

Interested students and teachers are referred to Beginners P&F course progression outline (pdf, 596kb) prepared by Dr Greg Laughlin; it shows his perspective on how basic functions taught in the early weeks of a P&F course are progressed to multi-joint, and sometimes multi-plane exercise shapes. Greg hopes it will stimulate thought and further discussion on this valuable aspect of P&F. The schema is meant to be used with the visual index (pdf, 265kb) to Stretching & Flexibility by Kit Laughlin, for easy exercise number references.
Comments back to Greg directly, please.

What is the difference between P&F and S&F?

In P&F, the emphasis is on acquiring additional flexibility; strength and stability are by-products. In S&F, the emphasis is on getting stronger and fitter, and one’s existing flexibility is maintained. We recommend doing a semester of P&F before doing S&F if you can (not mandatory, but recommended); many students have told us that doing P&F enhances body awareness considerably and that this helped the learning of the S&F techniques.

 

Strength & Flexibility at The Monkey Gym

What is S&F

The fastest way to get an idea of what we do is to look at the YouTube clips. Briefly, S&F is the best way to become 'whole-body' strong, agile, lean, and fitter. The emphasis is functional strength; this often over-used term means strength you can use in real-world, daily life activities.

You will learn core (trunk) and glute activation, accurate knee/ankle tracking and arch/foot alignment, how to strengthen the rotator cuff muscles and other stabilisers of the shoulders, how to improve grip strength and any other muscles that are relatively weak or inactive. This makes later whole-body work easier and safer. S&F features advanced high-intensity techniques (pre-exhaustion, instability, strip sets, negative or eccentric movements, band-assistance, among others), yet is perfectly suited for beginners.

You will learn how to do chinups, and how to climb a rope, and, in time, how to use the Roman rings, as well as the best whole-body strengthening exercises for the legs, hips and trunk. Our goal is to help you maximise your power-to-weight ratio. This course is equally suitable for men and women.

See here for a number of relevant articles on nutrition and diet, too. New articles and YouTube videos go up all the time, so check back occasionally.

Why should I do S&F rather than join a gym?

The first is that, in combination with the right diet, weight training is the fastest way to burn fat and change your body's shape ('body recomposition'). If you hit the Stairmaster for a few hours a week (enduring commercial TV all the while!) and yet have had indifferent results, do a semester of S&F and see just how quickly you can change. Another reason is that the right weight training feels fantastic to do. It feels great to get stronger, and the whole body feels more alive.

We know that many people would like to get stronger, but are put off by the 'gym culture'. In teaching S&F, we have the exclusive use of our own self-contained area (The Monkey Gym, upstairs next to the P&F room), and the teaching approach is supportive and friendly. For a modest fee, enrolled students can also train in this space by using the supervised training times if you want additional session(s) each week.

All new equipment

The Monkey Gym is different to other training centres: there are no machines of any kind. Instead, we have ropes hanging from the ceiling, Roman rings, Swiss Balls, many kinds of chin-up bars, ladder bars, unstable devices, and a full range of dumbbells and kettlebells (0.5Kg-56Kg), suitable for everyone. There is a 10m 'pipe climb' in the ceiling of the P&F Room, too.

As well, we have a wide range of grip-enhancing equipment (grippers, 'blobs', sledge hammers, bands, and thick-handled 'odd objects'). All these toys develop functional strength in the whole body and are perfect for men and women alike. Using these devices makes you strong, agile, aerobically and anaerobically fit, and lean.

In S&F, you will learn safe techniques that are highly efficient in terms of results gained for time spent. 20-30 minutes twice a week is all the weight training anyone needs. The latest research from many sources suggests that weight training may be even more important for women than for men. Complementary stretching exercises are taught with the strength work, to maintain your range of movement.

What is the difference between P&F and S&F?

In P&F, the emphasis is on acquiring additional flexibility; strength and stability are by-products. In S&F, the emphasis is on getting stronger and fitter, and one’s existing flexibility is maintained. We recommend doing a semester of P&F before doing S&F if you can (not mandatory, but recommended); many students have told us that doing P&F enhances body awareness considerably and that this helped the learning of the S&F techniques.

 

RollStretch

This course targets fascia everywhere in the body, and is designed to realign and soften this most important substance. Kit and Dave have been developing this course over the past two years. We will use the TravelRoller (google this item), in conjunction with hard wooden thick polished dowels, firm acupressure balls, and other devices, so that every tight spot in the body can be given a workout, including the internal organs (we will use a soft ball for this!).

We will combine the familiar P&F stretching with the new emphasis on fascia; using these techniques together you will be able to undo knots and long-held tension that may not have yielded to other approaches--including ours! Come and join us and explore one of the most exciting developments we have made in years! Suitable for all levels.

(Note: RollStretch will not be offered during the 2012 Semester I program.)

Kettlebell class

Beginners: Learn the fundamentals of Kettlebell training with a HKC qualified instructor (Hardstyle Kettlebell Certification from Dragon Door Australia). Kettlebell training is one of the best ways to get fit and strong while staying lean, and can produce great carryover benefits to other sports. The movements of running, cycling, martial arts and many other physical pursuits can all benefit from kettlebell training. Benefits include increased endurance, flexibility, and weight loss while at the same time delivering strength gains across the entire body, including core, legs, back, shoulders and grip. In this class you will learn the techniques and movement patterns that will help you perform the basic kettlebell exercises safely and effectively. You will learn a range of exercises including the swing, Turkish get-up, goblet squat and the snatch, and how to structure workouts to maximise progress. The class is suitable for men and women of any age and experience.
Continuing: For continuing kettlebell students or those with previous experience with kettlebells, this class will provide structured workouts for you to continue to build strength and endurance. Participants will be assumed to be proficient with the basic kettlebell movements but we will continue to develop your technique. We will practice the snatch as well as other more advanced movements, and we will introduce various training regimes to help you structure your training. Be prepared to have a challenging workout at every class. This class will be suitable for men and women of any age with a good fitness base and the desire to work hard.

Notes on P&F and S&F classes

1. P&F and S&F are separate, but parallel, streams. To do an Intermediate P&F class, you need to have done a Beginner's P&F class; similarly you must do a Beginner's S&F class to enroll in an Intermediate orAdvanced S&F.

2. Levels:

Beginners: this means someone who is new to either P&F or S&F.

Intermediate: someone who has completed a Beginner's P&F or S&F course.

Intermediate Plus (P&F only): classes will tend to be strong, using the more difficult forms of the P&F stretches. They will focus on the major movements of the spine (flexion, extension and rotation), of the hip joint (extension, flexion and abduction), the latter really being about the quadriceps, hip flexors, hamstrings, buttocks and hip adductor muscles. Less attention will be paid to areas like shoulders and wrists, although they will feature. For those who like lots of big stretches, this is the class for you..

Advanced: as difficult and interesting as we can make it.

Kettlebell class

RollStretch

Supervised training sessions: S&F students who have completed a Beginner's and an Intermediate course in the last eighteen months will be able to enrol in the Supervised Training Sessions directly-without being enrolled in an S&F class at the same time. The STSs will be available to currently enrolled Beginner's and Intermediate class students as well. An S&F instructor will be present to assist you in any way you need. See fee table.

3. If you think that you are ready for Advanced P&F or S&F, please discuss with last semester's teacher before enrolling, or call Kit on 0418 266 981.

4. Please wear clothing that permits free movement, but no short or loose shorts (bicycle-type recommended).

5. Please note start time, and attend class promptly; if you are more than ten minutes late, you will not be permitted to join the class.

6. We do not give handouts on our courses: our system emphasises experiential, or kinaesthetic, learning. By the time you have got to the mid-semester point, your body will know what to do! For those who like to see concepts in the written form, the Co-op Bookshop stocks all Kit's books and DVDs from this semester.

 

Venues

P&F Room and The Monkey Gym, top floor of the Australian National University Sport and Recreation Building, North Road, Acton. Come into the University from Barry Drive; and bear left. The ANU SRA is the first large building on your left-hand side (building #19). Park wherever you can; be aware that the Parking Nazis enforce the restrictions on a purely random basis; make sure you read the signs!

The P&F classes are run in the P&F Room. The S&F classes are run in The Monkey Gym. Both have shelving for valuables.

 

Canberra, non-ANU classes

 

For details, contact:
David Heap, 0437 135 474, davidjheap@gmail.com