Do I have to do a martial art to join this class?
No. This class stands completely apart; you never have to fight or spar.
Strength & Conditioning
Strength and conditioning classes
An energetic group training in which you work in pairs on strength, fitness and your whole body. Think bodyweight exercises, strength training and short, varied blocks. You motivate each other, but you always train at your own level.
There is no fighting here. No sparring, no punches and no gloves. This class stands completely on its own and is meant for anyone who wants to get fitter and stronger without doing a traditional gym workout.
Strength and conditioning schedule
Monday
[[rooster:kracht]]
Tuesday
07:00 - 08:00
19:30 - 20:15
Wednesday
12:00 - 12:45
Learning strength and conditioning in Rotterdam
There is one group and everyone trains side by side: people who have been training for years next to people who have only just started. That works, because every exercise has a heavier and a lighter variant and you decide yourself which one you take.
If you started out unfit, you usually notice the difference within a month or two. If you have been training longer, the challenge is in the pace and in holding out through the last blocks.
Women
In strength and conditioning women simply train in the regular groups; there is no separate ladies version and nothing is watered down. If you would rather start in a group without men, there is the Ladies Only heavy bag class on Wednesday. That is the gentlest way in, and moving on to the mixed classes is always possible.
Your coaches
The strength and conditioning classes are taught by Ehsan, Moein, Amir and Stefan.
Ehsan has a degree in physical education and sports science. In this class that counts for more than a competition record.
You will find all Ruthless coaches on About us.
Book a free strength and conditioning trial class
Your first class is free and you are not tied to anything afterwards. You need nothing but sports clothes.
What to expect
You start with a warm up to loosen up. Then a strength block in pairs, where one works while the other counts and encourages, followed by a circuit in which bodyweight exercises and conditioning work alternate quickly. Towards the end there is usually a core work or finisher block, and you close with a cool down and stretching.
You do not have to fight here. There are no gloves, there is no sparring, and working in pairs means working together, not standing opposite each other. If one day you do fancy doing something with martial arts, you can simply walk into another class. That is included in the same membership, and heavy bag training is then the gentlest next step: nobody touches you there either.
How hard is it? It is interval training, so you will sweat and you will feel it the next day. But every exercise has an easier variant and nobody raises an eyebrow if you take it.
What strength and conditioning costs at Ruthless
At Ruthless you pay one amount per month and you train in every discipline: heavy bag training, striking, BJJ, grappling, wrestling, MMA and strength and conditioning. If you come for one class and six months from now you want to try another, you pay nothing extra.
Cannot make it every week? There is a 10-class card as well.
Only training on the bag and at strength and conditioning? There is a separate, cheaper membership for that.
There is no registration fee. You choose a membership of six months or a year; after that a notice period of one month applies.
Frequently asked questions about strength and conditioning
The questions we get most often about this class.
Is this the same as a bootcamp?
In practice it is: bodyweight exercises, strength and conditioning in quickly changing blocks, in a group. Only indoors, with a coach standing next to you.
Am I not too unfit for this?
No. Every exercise has an easier variant and everyone trains at their own level.
How hard is it?
It is interval training, so you will sweat. Taking a break is fine and everyone does it.
Can I join with an injury?
Tell the coach before the class, so they know what to take into account. If you are unsure whether joining in is wise with your complaints, talk it over with your GP or physiotherapist first. We are not doctors and will not overrule them.
What should I bring?
Sports clothes, a towel and water. Nothing more. In strength and conditioning you train with shoes on; if you step onto the mat afterwards, they come off.
Do I need experience with strength training?
No. The exercises are demonstrated and the coach corrects your form.
Is this included in the same membership as the martial arts?
Yes, one membership for all programs. If you only train on the bag and at strength and conditioning, there is also a separate, cheaper membership covering those two classes.
How often a week can I come?
There is a class every weekday.
Do you offer personal training?
Not as a separate service. We only arrange individual coaching for youth members preparing at competition level. If you want to work on strength and conditioning more specifically, the strength and conditioning class is meant for that. It is included in your membership.
What if I do want to try a martial art later on?
Then you walk into another class. It is included in the same membership and you do not have to sign up for anything again.
Other programs at Ruthless
- Heavy bag training: the other class where nobody hits you. Punching, but no partner.
- Striking: for the day you do want to train with a partner.
- Boxing: hands only, the simplest way in.
Everything is included in the same membership. View our programs
Want to try a class?
Come and join one of our training sessions, no strings attached, and see for yourself