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Strength Class Demonstration

CLASSES

STRUCTURED TRAINING | REAL PROGRESS

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HOW OUR CLASSES WORK

At The Training Ground classes follow structured programming across defined training blocks.

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This means:

  • Exercises progress week to week

  • Strength improves systematically

  • Conditioning develops with purpose

  • Technique is coached, not assumed

  • Results are measurable

You Don't Just Attend Classes; You Train!

View of C2 bikes and equipment in erg-conditioning classes

ERG-CONDITIONING CLASSES

Low-Impact Aerobic Capacity Training

Our Erg-Conditioning classes focus on developing cardiovascular capacity using our Concept2and air-based machines.

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Sessions utilise:

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  • Rowerg

  • Skierg

  • Bikeerg

  • Airbikes

  • Incline Running/Walking (S-Drive Treadmill)

 

Ideal for: Those wanting to improve fitness, stamina, and recovery capacity in a structured, sustainable way.

Two members performing Kettlebell Suitcase Carries back in to the gym

STRENGTH CLASSES

Build Strength That Lasts

Our strength classes focus on developing foundational movement patterns and progressive overload.

Classes will involve:

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  • Squats and lower-body strength work

  • Pressinand pulling variations

  • Deadlift and hinge patterns

  • Core and trunk stability

  • Accessory work for structural balance

 

Ideal for: Members wanting structured strength development in a coached small-group setting.

WHO OUR CLASSES ARE FOR?

Our classes are suited to:

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  • Beginners wanting guidance

  • Members seeking structured training

  • Individuals who prefer coached environments

  • Busy professionals wanting efficient sessions

  • Anyone committed to long-term improvement

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You do not need prior experience.

You do need consistency.

Pink Straps

WHAT TO EXPECT

Every class includes:

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  • Coach-led instruction

  • Technical correction

  • Clear session objectives

  • Defined working intervals

  • Structured progression across training blocks

 

Small group sizes ensure quality coaching and attention.

STRENGTH | LONGEVITY | CAPACITY FOR LIFE

Training at The Training Ground has become one of the best parts of my day after work. The coaches are incredibly professional, and they know how to make every session fun and engaging. You feel supported the moment you walk in, not just by the team, but by the great people who train here too.
I really appreciate the encouragement you get every single day. They push you through tough sets and celebrate the small wins, always backing you. It’s such an uplifting environment that showing up feels easy.

Thank you, Josh and Jericho, for the amazing work you do!!!

Lina

Alexa Young, CA

Frequently Asked Questions

Are your classes suitable for beginners?

Absolutely.

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Many of our members begin with little or no gym experience.

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Every exercise can be modified to suit your current ability, mobility and confidence. Our coaches focus on teaching proper technique first so you can build strength safely and progress over time

How many people are in each class?

Each class is capped at 8 individuals.

 

Our classes are intentionally kept small.

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This allows our coaches to provide individual technique correction, answer questions, adjust exercises where required, and ensure everyone trains safely.

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You're never just another number in the room.

Do I need to be fit before joining?

No.

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Our classes are designed to help you become fitter, not to test whether you're already fit.

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Whether you're returning after years away from exercise or you've been training consistently, the program can be adapted to suit your current level.

What is the difference between your Strength Classes and Erg-Conditioning Classes?

Our Strength Classes focus on building strength, improving movement quality and developing muscle through structured resistance training.

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Our Erg-Conditioning Classes develop cardiovascular fitness using low-impact equipment including the Concept2 RowErg, SkiErg, BikeErg, air bikes and our self-powered S-Drive treadmill.

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Together, they provide a balanced approach to long-term fitness.

Will I be lifting heavy weights?

Only when you're ready.

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Everyone begins by learning movement quality first.

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As your technique improves, you'll gradually increase the load using progressive overload, the safest and most effective way to become stronger.

Are your classes different every day?

Our sessions are varied, but they're not random.

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Unlike many group fitness classes, our programming follows structured training blocks where exercises progress over several weeks.

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This allows you to improve your strength, technique and fitness while giving you measurable progress.

Do you provide personal coaching during classes?

Yes.

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Every class is fully coach-led.

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Our coaches demonstrate each exercise, provide technical feedback throughout the session and make adjustments based on your ability or any injuries you may have.

How long are the classes?

Our classes run for approximately 40 minutes.

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Each session includes a guided warm-up, structured training and a cool-down, making them ideal for busy professionals wanting an efficient workout before work, during lunch or after work.

How long are the classes?

Depending on the session, you may use:

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  • Barbells

  • Dumbbells

  • Kettlebells

  • Resistance bands

  • Concept2 RowErg

  • Concept2 SkiErg

  • Concept2 BikeErg

  • Spirit Air bikes

  • Matrix S-Drive treadmill

  • Plus much more Functional training equipment

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Every exercise is coached to ensure you're using the equipment correctly.

Can I join if I have previous injuries?

In most cases, yes.

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Many of our members join with previous injuries, reduced mobility or ongoing aches and pains.

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Our coaches can modify exercises where appropriate and help you train around limitations while continuing to make progress.

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If you're currently under the care of a health professional, we're happy to work alongside their recommendations.

How often should I attend classes?

For most members, we recommend attending two to five classes each week.

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This provides enough training frequency to build strength and improve fitness while allowing adequate recovery.

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Your coach can help you decide what schedule best suits your goals.

Will I lose weight by attending the classes?

Our classes are designed to improve strength, fitness and overall health.

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Many members do lose body fat as they become more active, but lasting weight loss is best achieved by combining regular training with good nutrition and lifestyle habits.

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If fat loss is your goal, our coaches can help you create a complete plan.

What should I bring to class?

Simply bring:

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  • Comfortable training clothes

  • Enclosed training shoes

  • A water bottle

  • A towel

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We'll provide everything else you need.

Do I need to book into classes?

Yes.

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Members book their classes through our online booking system.

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This helps us maintain small class sizes and ensures every member receives the coaching attention they deserve.

Why choose The Training Ground over other group fitness gyms?

Our classes aren't built around making you feel exhausted.

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They're built around making you better.

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Every session is part of a structured training plan designed by experienced coaches. We prioritise movement quality, progressive overload, measurable improvement and long-term health over random workouts.

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You don't simply attend classes; you follow a training program.

Can I try a class before becoming a member?

Yes.

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If you'd like to experience our coaching, meet the team and see whether our approach is the right fit for you, get in touch, or book in for a class while on a Day Pass, and we'll help organise the best way for you to experience The Training Ground.

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