Our Classes
Fortify offers over 30 strength and conditioning classes a week that cater for all levels of health and fitness. Sessions focus on correct technique to keep you moving safely and efficiently at all times.
Class types are scheduled on set days each week providing a weekly program that delivers maximum results. This weekly program sets you up for success by providing the right balance of strength, cardio and recovery throughout the week.
We now also offer outdoor strength & conditioning classes at Forster Main Beach that tie in with the program run inside the gym.
The goal is to keep challenging yourself and improving from wherever you are. It’s about working hard, being part of a team and having fun.
To BOOK a class go to our live TIMETABLE or download the MINDBODY app on your device :
PWR
Power
Power is the rate of producing force, its the main ingredient for all sports that require speed and agility. You can be very strong with large muscle mass yet be unable to display power because you haven’t trained your body to contract your muscles fast. Training to move explosively will enable you to move quicker under load and enhance your speed and agility.
STR
Strength
The strength classes will run through a number of phases:
Strength (building a strong overall foundation)
Power (developing speed from your strength base)
Strength Endurance (increasing your overall capacity formed by the previous STR/PWR blocks) This means squatting in all forms, pressing, deadlifting, and all accessory movements that come along with a solid program.
ESD
Energy System Development
Energy System Development (ESD) sessions are comprised of interval work on the ski/rower/bike/running. This works in conjunction with the strength (STR) sessions to increase power, speed and VO2 Max.
ESD is designed to improve your stamina enabling you to work harder and stronger as well as recover better from extended work.
Game Day
The goal of Game Day is to engage in a fun team event. It is to showcase your mental and physical capability, whilst having some friendly competition. This is your chance to explore the grit and determination forged in the previous weeks/blocks of training.
Preparing an athlete to succeed in their sporting arena boils down to this – you must appropriately apply your training tools to transfer weight room progress to the arena or you’re just wasting time.
IWT
Interval Weight Training
A highly sophisticated and effective means of multi-variable cross-training to optimise performance in a wide variety of sports. Through the proper selection and manipulation of IWT (load, intensity, volume, and frequency of training) an extremely high level of total athletic fitness can be achieved.
HYB / GPP
Hybrid / General Physical Preparedness
The Hybrid Program offers GPP classes that are suitable for the general population and specialised athletes alike. Designed to promote movement efficiency during training, the Hybrid Program uses loading implements like Dumbbells and Kettlebells exclusively to encourage quality movement patterns that carry over to more conventional movement styles.
Outdoor Classes
Beach Classes
Fortify Beach Strength & Conditioning Classes compliment the program run inside the gym.
These classes are suitable for the general population and specialised athletes alike. Beach classes combine both cardio and strength work utilising Kettlebells, Deadballs and Sandbags to encourage quality movement patterns.
Please see our timetable for class times.
Location: Forster Main Beach - Bullring / Ocean Baths End.
Run Class
This class is designed to improve aerobic capacity for running in athletes and the general population alike.
It would suit those who engage in sports where running is an integral part of the activity like triathlon, soccer, netball, rugby league, touch football etc as
well as those that run for fitness or competition.
Classes will vary week to week between short interval style training and longer distance running.
Please see our timetable for class times
Meet at the Gym
FORTIFY KIDS & TEENS CLASSES
ALL GIRLS
Thursday: 3.30pm (9-12 yrs )
BOYS:
Monday: 3.30pm (9 -13 years)
Wednesday 3.30pm (9 -13 years)
Wednesday 4.30pm (13 years +)
The teenage years are a crucial time of life where physical and emotional development are rapidly changing. We understand that the needs of teens are unique when it comes to physical activity. Our 60 minute classes are tailored specifically for teens to improve strength and conditioning, mobility, stability and flexibility all whilst building self-esteem, resilience and confidence. At Fortify safety is our priority and participants will be guided by experienced staff and taught correct technique to ensure they are moving safely at all times.
This class is a great opportunity to introduce teens to taking care of their health, both body and mind, or to take their training to the next level for those who already have some experience.
Work hard, have fun, make new friends.
Per Term - $160 for 1 class/week or $300 for 2 classes /week.
Siblings discount: First child pays full price and subsequent children pay $150 for the term.
WE ACCEPT ACTIVE KIDS VOUCHERS
For more information or to reserve your spot contact us here .
ELITE ATHLETE TRAINING
TRAIN LIKE AN ATHLETE & BUILD MINDSET
Monday 4.30 pm & Thursday 4.30pm
These 60 minute classes are tailored specifically for young athletes (13YRS +) that are competing in their chosen field/sport at representative level or those striving to achieve a particular sporting/athletic goal.
These classes focus on improving strength and conditioning, mobility, stability and flexibility all whilst building resilience and confidence.
The most successful athletes have a mindset that facilitates success and developing that mindset is part of the elite athlete training program.
Julien, our Head Coach, has had the opportunity to train many elite athletes during his career and has a special interest in this area. He has worked with professional Rugby League Players, swimmers, runners, and rowers to name a few. Coming from a professional sporting background himself, he loves working with up and coming athletes striving to achieve a particular goal or level of performance.
He has first hand experience in training as a professional athlete and this program will help participants learn, understand and implement what that involves.
Per Term - $170.
WE ACCEPT ACTIVE KIDS VOUCHERS
For more information or to reserve your spot contact us here .
SENIORS
We offer one-on-one Personal Training or small groups by request for Seniors.
These sessions are specially designed for Seniors to train at a pace and intensity appropriate to the individual whilst challenging themselves to continually improve in strength, mobility, balance and cardio fitness. We’ll also find time for a good laugh.
Please note: We have a number of over 60’s that participate in our regular classes so depending on ability levels Seniors may be able to join our group classes ( and we are great at making any necessary modifications). Please come and see us to talk about your options or contact us here.