Our programs
BJJ / BRAZILIAN JIU JITSU
Brazilian Jiu-Jitsu (BJJ) is a relatively young martial art, having been created about a hundred years ago. Focusing on grappling and ground fighting, it relies on the principles of leverage and proper technique to facilitate the practitioner to obtain dominant control on the ground, where it provides the practitioner a huge arsenal of tools to resolve conflict in the form submission holds.
BJJ has become increasingly popular due in part to its great success in Mixed Martial Arts (MMA). It was made famous by the Gracie Family, mainly by Royce Gracie in the early UFC’s. Today, every elite level MMA athlete practises BJJ in some form. However, it has it’s roots in self-defence and has also developed into a sport that is unique in its way of offering a competitive possibility to pretty much anybody, regardless of age, gender and skill level.
BJJ FUNDAMENTALS
This Program teaches the core fundamentals of how to maximize your own physical capacity by understanding the concepts of Leverage, Weight Distribution, Connection, Frames and Wedges. These tools are then used to direct you to safety in every grappling exchange, so that you can have a solid base and eventually build your own offense! This Program is available for All Belt levels and is primarily recommended for White and Blue Belts.
BJJ ALL LEVELS
This Program is designed to help you gain an overall understanding of jiu jitsu and its core techniques and concepts. Through This Program, students will improve their overall jiu jitsu knowledge as well as their core body mechanics. This Program is available for All Belt levels.
BJJ SPARRING CLASS
This Program is lead by our own multiple national and international champion competitor Mikael Marffy. Designed to prepare our students for competition and involves a lot of situational sparring. Students will gain insight into specific competition scenarios and how to handle them in the most effective manner. This Program will leave you feeling more confident and prepared for your upcoming battles on the competition mats. This Program is available for All Belt levels.
NOGI
This Program is heavily geared towards the specific wrestling strategies and techniques required in the environment of ground grappling without a Gi. It is equally suited for IBJJF and ADCC Rules and it is very easy to adapt towards MMA. This Program is available for All Belt levels.
STRIKING
Punching and kicking is the theme for this challenge. We explore the world of fighting sports with gloves and mitts. Focusing on technique during sparring and trying to stand upright during conditioning, we combine both learning and sweating in a fun and exhausting way.
EXPRESS
Complete Body Workout & Metabolic Boost. Our HIIT Circuit is a well engineered class, based on easy-to-do and highly adaptable movements. This class will be 30 minutes of full throttle action and will leave you soaked!
EXPRESS + YOGA
Combine two of our favorite classes. After sweating it out in ordinary fashion our fantastic Yogini will pick you up and guide you next-door for an express experience of Yoga. 30 min pulse + 30 min namaste. 60 min of magic. This class is held exclusively at SPR City.
LIFTING FOR STRENGTH
These classes focus on true Power Lifting through the most classical lifting techniques. Expect world class instruction, solid results and great technical progress. The main tool is the barbell but there will be lots of exercise add-ons, to compliment and diversify the training experience. Wanna get strong? This is it.
OLYMPIC LIFTING
These classes focus on Olympic Lifting, the most explosive form of barbell lifting there is. Expect world class instruction, solid results and great technical progress. The main tool is the barbell but there will be lots of exercise add-ons, to compliment and diversify the training experience. Wanna get explosively powerful? This is it.
POWER CONDITIONING
High Intensity Cardio & Specified Target Strength. These classes are our foundation classes, originally developed by Waldo Zapata. They are made up of easy-to-follow athletic exercises, performed in varying and challenging intervals and formats. The strength focus varies between upper and lower body, but the cardio focus is constant!
KETTLEBELLS
Great for developing grip strength, great shoulder function and overall strength. It’s technical, it’s challenging and it’s fun!
METCON
Combining heavy strength work and high heart rate is a well known potent combination to get your metabolism kick-started and your conditioning elevated! These 60-minute classes will leave you gasping for air, smiling with joy and wanting more. Expect technical challenges for your body, a lot of sweat and a bunch of smiles and high fives! MetCon mixes elements from all of our repertoire and the work will always vary from day to day!
MOBILITY & STABILITY
Depending on your prerequisities, your body might need more mobility or stability for you to be able to perform at your best. These classes will give you tools to understand your individual needs and improve both your movement performance and your strength training.
MOVEMENT MECHANICS
Getting to know our own weak spots regarding range of movement, strength and co-ordination by adding external load in all directions of our movement spectra. This class will challenge your central nervous system, agility and flexibility.
STRONGMAN
You think you are strong? Prove it. Or become it! This class covers a whole new level of strength training. Think Hercules. Or the Hulk. Or Bamse..
CARDIAC ATTACK
Elevate your pulse curve to a new level. Our pure cardio class is going to make you sweat in a way you never knew that you liked. Hard aerobic and anaerobic intervals on multiple cardio machines as well as challenging your own physical and mental resistance is what you are in for.
This class is held exclusively at SPR Söder.
YOGA
We combine Hatha and Vinyasa and guide the body through a flow of different poses, letting it explore the balance between strength and flexibility together with the breath.
This class is suitable for everyone, regardless of experience!