Group Classes

VIGOR

Strength training classes for all skill levels

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

Upper body

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.

Lower Body

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.

Whole body

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.

Training phase

APRIL - JUNE 2024

ENDURE

Paused Reps‎ ‎ ‎ ‎ |‎ ‎ ‎ ‎ ‎ MUSCULAR ENDURANCE‎ ‎ ‎ ‎ ‎ |‎ ‎ ‎ ‎ ‎ Weekly ProgressION

pAUSED REPS
MUSCULAR ENDURANCE
Weekly Progression

This quarter’s training phase is all about building your muscular endurance. Training in a higher rep range allows the body to push pass it’s limits leading to increased work capacity. Training with different variations of the main lift –  allows for muscles to be worked through different angles and range of motion to build a proportionate and functionally balanced physique.

Upper and Lower body classes are split into four distinct classes to ensure a structurally balanced physique to minimise and correct imbalances. Upper body – Horizontal / Vertical Push and Pull Pattern. Lower body – Squat and Hip Hinge Pattern. In addition, Whole body classes compliment the training phase by focusing on different attributes such as Speed, Agility, Power Balance and Endurance. 

JANUARY

UPPER bODY

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.

LOWER BODY

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.

WHOLE

All things performance, functional, and endurance. Full body functional movements that focuses on explosiveness, balance, speed, and agility.

FEBRUARY

UPPER body

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.

Lower body

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.

WHOLE

All things performance, functional, and endurance. Full body functional movements that focuses on explosiveness, balance, speed, and agility.

MARCH

UPPER body

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.

Lower body

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.

WHOLE

All things performance, functional, and endurance. Full body functional movements that focuses on explosiveness, balance, speed, and agility.

Class packages

1 week unlimited trial pass

Valid for 7 days from date of purchase.

Single class pack

Valid for 7 days from date of purchase.

10 session pack

Valid for 3 months from date of purchase.

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