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Train with an energised community as we deconstruct major compound movements such as the squat, bench press, and deadlift. Wherever you are in your fitness journey, our Vigor classes will help you build a strong foundation and master your technique as you progress through the various lifts.
These strength training classes also include elements of explosive power, maximal strength and muscular endurance to improve your physiological and biomechanical abilities, while ensuring things are kept fresh and fun.
Our class sizes are kept small so we’ll always have our eyes on you – and we mean that in the best way possible. We provide guidance throughout the class, ensuring your form is always kept in check, allowing you to train injury-free.
Every quarter, we spice things up with a new training phase to provide you with a holistic development. Cycling through endurance, hypertrophy, and strength, these different training phases help you push past plateaus and set new personal bests.
2024 presents 4 quarters, 4 phases:
Quarter/Phase 1 – Foundation
Quarter/Phase 2 – Endure
Quarter/Phase 3 – Hypertrophy
Quarter/Phase 4 – Peak
Our Upper Body classes target the strengthening of your push and pull muscles as well as the stabilisers in the upper body. We will be focusing on the main compound pushing and pulling movements such as the bench press and pull ups. The focus is to get stronger on your main lifts.
Our Lower Body classes target the strengthening of your anterior/posterior muscles as well as the stabilisers in the lower body. We will be focusing on the main compound squat and hinge movements such as the squats and deadlift. The focus is to get stronger on your main lifts.
Our Whole body classes target every major muscle group in your body. Aimed at improving your muscular endurance, cardiovascular fitness, and metabolic conditioning, the class employs a combination of resistance and aerobic training with elements of performance - speed, power, agility, balance, and endurance.
This quarter’s training phase is all about Peaking – maximising the overall strength of the main compound lifts. The intensity of each class is increased month to month from October through to December, this means that the weight lifted is increased while volume is decreased. After the main movement is completed, we will be doing accessory and ancillary movements to target muscles that have been neglected in the main movement and to strengthen the joints that are involved in performing the main movements. By doing so, it ensures that each muscle group is trained effectively through a full range of motion and to stabilise and strengthen the joints that are involved. Training in such a holistic approach will help you to get stronger and break any strength plateau.
Split over two days. Mondays covering horizontal pushing and pulling movements of the chest and back. Fridays covering vertical pushing and pulling movements of the shoulder and back. We will explore elements of eccentric training where we are exaggerating the lowering phase of given movement.
Split over two days. Wednesdays covering the squat pattern. Sundays covering the hip hinge pattern. We will explore elements of eccentric training where we are exaggerating the lowering phase of given movement.
All things performance, functional, and endurance. Full body functional movements that focuses on explosiveness, balance, speed, and agility.
Split over two days. Mondays covering horizontal pushing and pulling movements of the chest and back. Fridays covering vertical pushing and pulling movements of the shoulder and back. We will explore elements of eccentric training where we are exaggerating the lowering phase of given movement.
Split over two days. Wednesdays covering the squat pattern. Sundays covering the hip hinge pattern. We will explore elements of eccentric training where we are exaggerating the lowering phase of given movement.
All things performance, functional, and endurance. Full body functional movements that focuses on explosiveness, balance, speed, and agility.
Split over two days. Mondays covering horizontal pushing and pulling movements of the chest and back. Fridays covering vertical pushing and pulling movements of the shoulder and back. We will explore elements of eccentric training where we are exaggerating the lowering phase of given movement.
Split over two days. Wednesdays covering the squat pattern. Sundays covering the hip hinge pattern. We will explore elements of eccentric training where we are exaggerating the lowering phase of given movement.
All things performance, functional, and endurance. Full body functional movements that focuses on explosiveness, balance, speed, and agility.