Strength & Conditioning

Sports science-based training designed to build raw power, explosive capacity, and a fitness foundation that holds up under real demand.

At Health104, our Strength & Conditioning program is built for fitness enthusiasts and high performers who want to unlock their true physical potential, structured, progressive, and grounded in sports science from the first rep to the last.

Strength and conditioning is about building a body that’s powerful, resilient, and capable across every physical demand, not just what you can lift. Every program is built on sports science and structured progression, so each training cycle moves you measurably further than the last.

Key benefits

Every session is built around four core outcomes that separate structured training from simply showing up and working hard.

Raw Power and Explosive Capacity:

Programming built for strength that translates beyond the gym, targeting force output, speed mechanics, and explosive power across all planes of movement.

Structural Hypertrophy:

Size and strength built around structural integrity and movement quality, so you add muscle in a way that supports your joints, corrects imbalances, and builds long-term resilience.

Energy System Conditioning:

We train all three energy systems, aerobic base, anaerobic threshold, and short-duration power, so you're genuinely fit, not just strong in isolation.

Four-Phase Structured Progression:

Every program follows a four-phase model, updated every 4–6 weeks to keep your training progressive and adaptive rather than repetitive.

Strength & Conditioning at Health104

Our Strength & Conditioning program is the studio’s core service and the foundation of our broader performance system. Every client follows an individualised plan through our four-phase progression model; Foundation, Development, Performance, and Integration.

Perfect for:

Fitness enthusiasts wanting a structured, science-based program
Athletes building the physical foundation for sport
Those who’ve plateaued with conventional gym training
Anyone training for real-world strength, power, and conditioning
People ready to train within a system that tracks and measures progress

Our Approach:

Individualised Programming: Every client trains to their own plan, built around their capacity, movement quality, and goals
Four-Phase Progression: Programs cycle through each phase, assessed and updated every 4–6 weeks based on your results
Sports Science Principles: Every program variable is evidence-based, not trend-driven

What Our Customers Are Saying

This boutique Gym is such a haven for me. Fantastic small classes with more specialised attention. Beautiful setup and fresh juice or coffee after on the roof.

Bianca Bloom

Book Strength & Conditioning Sessions today

Join a program built around sports science, structured progression, and individualised coaching. Book your first session today.

FAQ

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Who is the Strength & Conditioning program suited to?

The program is designed for fitness enthusiasts and high-performing individuals across a wide range of experience levels. Whether you are relatively new to structured training or an experienced athlete looking for a more rigorous and progressive system, the individualised programming means the program meets you where you are and builds from there.

How does the four-phase progression model work in Strength & Conditioning?

Every program is built around four phases: Foundation, Development, Performance, and Integration. Each phase runs for four to six weeks and focuses on a specific training outcome, from building movement quality and baseline strength through to power output and full performance expression. At the end of every phase your program is reassessed and updated based on how you have progressed.

How is this different from a standard group fitness class?

While sessions run in a group setting with a maximum of ten participants, every person in the session trains on their own individualised program rather than following a shared class format. Your coach supervises technique, manages loading, and tracks your progress across the full training cycle, which is a fundamentally different experience from a standard group class environment.

What are the pricing and package options for Strength & Conditioning?

A casual session is $40. The 10-session class pass brings the cost to $30 per session, totalling $300, and is valid over 8 weeks. A 7-day unlimited trial is available for $49 for new members wanting to experience the program before committing to a package.

Download the Health104 Booking App

By using the Health104 app you will be able to book new in-person classes You will also be able to manage your account and edit your card on file.