upcoming intakes
MANUKAU INTAKES

manukau
campus

New Zealand Certificate in Fitness and Recreation Level 1

  • Duration: 20 weeks
  • Class Times: 8:45am – 3:45pm
  • Start Dates:
    • 10 February 2020
    • 8 June 2020

Vocational Pathway in Social and Community Service Sector Level 2

  • Duration: 25 weeks
  • Class Times: 8:45am – 3:45pm
  • Start Dates:
    • 20 January 2020
    • 20 April 2020

New Zealand Certificate in Security Level 3

  • Duration: 17 weeks
  • Class Times: 8:45am – 3:45pm
  • Start Dates:
    •  TBA

*Subject to change

AVONDALE INTAKES

new lynn
campus

New Zealand Certificate in Fitness and Recreation Level 1

  • Duration: 20 weeks
  • Class Times: 8:45am – 3:45pm
  • Start Dates:
    • 10 February 2020
    • 20 July 2020

Vocational Pathway in Social and Community Service Sector

  • Duration: 25 weeks
  • Class Times: 8:45am – 3:45pm
  • Start Dates:
    • 20 January 2020
    • 18 May 2020

New Zealand Certificate in Security Level 3

  • Duration: 15 weeks
  • Class Times: 8:45am – 3:45pm
  • Start Dates:
    •  TBA

Pre-Deployment Training Level 3

  • Duration: 17 weeks
  • Class Times: 8:45am – 3:45pm
  • Start Dates:
    •  TBA

*subject to change

HAMILTON INTAKES

hamilton
campus

New Zealand Certificate in Fitness and Recreation Level 1

  • Duration: 20 weeks
  • Class Times: 8:45am – 3:45pm
  • Start Dates:
    • 10 February 2020
    • 20 July 2020

Vocational Pathway in Social and Community Service Sector

  • Duration: 25 weeks
  • Class Times: 8:45am – 3:45pm
  • Start Dates:
    • 20 January 2020
    • 27 April 2020

New Zealand Certificate in Security Level 3

  • Duration: 17 weeks
  • Class Times: 8:45am – 3:45pm
  • Start Dates:
    •  30 March 2020
    • 17 August 2020

*subject to change

pre-orientation
ALL CAMPUSES

interview

NEEDS ASSESSMENT

Day 1

  • Date & Time: Upto 2 weeks prior to Day 1 of programme
  • Who is involved? Course Advisor, student and student’s family
  • Purpose: To give students and their families a chance to learn more about the programme, fill out necessary paperwork & see the campus for the first time!
  • Date & Time: 1 week prior to Day 1 of programme
  • Who is involved? ATC Tutors, student and ATC Student Support team
  • Purpose: To give students the opportunity to meet ATC team and other student’s before the programme begins – students will experience a ‘taster’ of what a normal day at ATC may look like.
  • Date & Time: Day 1
  • Who is involved? ATC Team & Student
  • Purpose: Students start their first day at ATC with confidence!
our stories

Kayla Haddon

Kayla Haddon didn’t really enjoy school.

The learning part was OK, but she was a socially awkward teenager.

So it was nice to make some friends, even if they were the wrong ones.

When they started sneaking off for a smoke, she joined them – and that’s when the trouble started.

Haddon had already been kicked out of one school and soon found herself in trouble at another.

The 18 year old was raised partly by her grandmother in Auckland, but her mother lived in Hamilton.

“I just finished my Year 11 and moved out from my nana’s, so I didn’t have that constant drive to go to school.

“Once I left [school], I was bored, I so needed to get into something else and be more productive with my days.”

Read more

Vanessa Wainohu

Vanessa Wainohu joined ATC Military Prep School in 2017. She says she joined because she wanted to become a Rifleman in the NZ Army.

“It’s inspiring to join up because I know there aren’t many other girls in that division, and I want to break that stereotype. I was a high school dropout when I came to ATC and it was just such a massive change. The whole atmosphere and support kept me going, kept me on track.”

Joe Macdonald

Joe Macdonald began ATC’s Vocational Pathways Social & Community Services (Level 2) programme in 2017. He had an ambition to get into the New Zealand Army and needed ATC’s help in getting there.

“I am now in the New Zealand Army, training to become a ‘Truckie’. ATC really helped me because it made me a competitive applicant when I applied. I already knew the basics: I knew the ranks, some drill and I was reasonably fit.

Joe says the learning style at ATC is very self-motivated.

“And you are always motivated by your peers. I became the 2IC in my squad, so that meant I got to help my peers and helped them to pass assessments. That always made my day.”

“One piece of advice I have for people thinking about studying at ATC is that it’s all about the end goal! It may seem long, but think about the light at the end of the tunnel and your goals. My goal was to get into the army and here I am now.”

training tips

The physical component of our ATC programmes can be intensive and gruelling. Here are some training tips that can help you maximise your time here at ATC by keeping healthy and fit, and looking after your body

HEALTHY SLEEPING

It is important to get a full 8 hours of sleep every day. Here are some tips to create and maintain a healthy sleep habit:

  • Keep a consistent sleep schedule. Get up at the same time every day, even on weekends or during holidays.
  • Set a bedtime that is early enough for you to get at least 8 hours of sleep.
  • Don’t go to bed unless you are sleepy.
  • If you don’t fall asleep after 20 minutes, get out of bed.
  • Establish a relaxing bedtime routine.
  • Make your bedroom quiet and relaxing. Keep the room at a comfortable, cool temperature.
  • Limit exposure to bright light in the evenings.
  • Turn off electronic devices at least 30 minutes before bedtime.
  • Don’t eat a large meal before bedtime. If you are hungry at night, eat a light, healthy snack.
  • Exercise regularly and maintain a healthy diet.
  • Avoid consuming caffeine in the late afternoon or evening.
  • Reduce your fluid intake before bedtime.
NUTRITION

What you put into your body is your body’s fuel. Here are some simple tips to help you consistently eat healthy:

  1. Eat breakfast every day!

This will increase metabolism, energy levels and help avoid snacks between meals. Pick something ‘grainy’ and add protein, for example porridge or Weetbix with fruit and milk. OR Wholegrain toast and eggs/baked beans/banana, peanut butter.

  1. Eat regular meals!

At least three each day to help manage hunger and extra snacking. Include some starchy carbohydrate (bread/rice/potato), protein (meat/fish/egg/beans/dairy) with veges and fruit.

  1. Plan lunch!

It’s cheaper to take your own homemade lunch and avoids making rushed decisions and being tempted by less healthy options.

  1. Snack smarter.

If you’re not hungry between meals, you don’t need snacks. If you do feel peckish, reach for a piece of fruit or small handful of nuts (30g), a cup of soup or, low fat milk/yoghurt, vegetable sticks or grainy crackers with hummus/cottage cheese.

  1. Be mindful.

Take your time and notice what you eat. Eating fast, on the run and while distracted can lead you to eat more food than you realise, or need. Did you know: it takes 30 minutes for your stomach to tell the brain that it’s full.

  1. Water is always best!

It’s free from the tap, healthy, good for the environment and good for you. You need 6 to 8 cups of fluid each day, some of these can be from food, coffee, tea, milk as well as from water.

  1. Fill up on vegetables and fruit – 5+ a day!

For extra fibre, vitamins, minerals and antioxidants. They are also low in energy (calories), are packed with goodness and help prevent heart disease, stroke and high blood pressure, and some cancers:

  1. Have whole grains when you can as they are high in fibre, so keep you feeling fuller for longer, and much better for your gut health.
STRETCHING

Stretching is the deliberate lengthening of muscles in order to increase muscle flexibility and joint range of motion. Stretching before and after exercising and training is very important for your body’s wellbeing as it decreases the risk of injury as well as muscle soreness.

Here are some tips to proper stretching techniques:

  1. Warm up first.

Stretching muscles when they’re cold increases your risk of pulled muscles. Warm up by walking while gently pumping your arms, or do a favourite exercise at low intensity for five minutes.

  1. Hold each stretch for at least 30 seconds.

It takes time to lengthen tissues safely. Hold your stretches for at least 30 seconds — and up to 60 seconds for a really tight muscle or problem area.

  1. Don’t bounce.

Bouncing as you stretch can cause small tears in the muscle, which leave scar tissue as the muscle heals. The scar tissue tightens the muscle even further, making you even less flexible — and more prone to pain.

  1. Focus on a pain-free stretch.

If you feel pain as you stretch, you’ve gone too far. Back off to the point where you don’t feel any pain, then hold the stretch.

  1. Relax and breathe freely.

Don’t hold your breath while you’re stretching.

  1. Stretch both sides.

Make sure your joint range of motion is as equal as possible on each side of your body

  1. Stretch before and after activity.

Light stretching after your warm-up followed by a more thorough stretching regimen after your workout is your best bet

INJURY SOLUTIONS

If you find yourself sore or injured from a day of PT at ATC, the best mode of recovery is RICE. RICE is an acronym that stands for REST, ICE, COMPRESSION, ELEVATION.

Rest

As soon as an injury occurs, it is important to stop what you’re doing and have a break. Pushing through the pain will only cause additional damage over the long-term.

Ice

Ice should be applied immediately following an injury and during the recovery process. Ice reduces pain and swelling and can slow bleeding (if applicable). Ice should be applied directly to skin (wrapped in a towel etc) for 15 to 20 minutes several times a day the first few days following an injury.

Compression

Compression reduces swelling.

Elevation

Elevation takes advantage of gravity. Keeping the injured area above the heart can reduce swelling by allowing extra fluid to drain. When sitting down or icing the injured area, you should elevate the injured area on pillows.

PRE HAB

If you want to stay healthy and performing at your highest level throughout your time at ATC and beyond, corrective exercises need to be prioritised in your training.

In order to remain healthy and injury-free, it’s very important to help prepare your body with some prehab exercises before training. Using an effective and efficient program that targets your weakest points will minimize the likelihood of injury, and even limit the severity of injuries if and when they do occur.

Everyone will get their usual aches and pains along the way to training hard, but the real goal is to avoid the big injuries that will keep you from training for prolonged periods of time.

REHAB

Rehabilitation is about reducing pain or regaining function after an injury, illness, or surgery. Rehabilitation exercises are an important part of overall recovery, and they help restore strength, range of motion, and endurance. The overall goal of rehab exercises is to restore someone to their former activity level and strength. Rehabilitation exercises are also crucial for preventing future injuries.

There are specific exercises to help with different parts of the body that have been injured, if you need any assistance, it is advised you seek professional help from a registered Physiotherapist. However, for simple tips, you can ask ATC staff to show you some simple stretches and movements that may be useful.

Also, check out this useful resource that shows you which exercises will help with a specific injury.

Career Pathways

ATC programmes provide clear pathways to the New Zealand Defence Forces, Police & other services, although these programme are not only for young people wanting to join the Defence Forces. Through our programmes, you can gain employment in a variety of other sectors, or even continue studying at a higher level. The world is your oyster!