Strength Class
Build muscle and gain strength in our group strength sessions
Our Strength Training program is designed for beginners to seasoned lifters dedicated to building real strength, adding lean muscle, and improving performance inside and outside the gym. With targeted, progressive training, each session helps you lift with purpose, move with control, and develop a body that’s not only strong, but built to perform.
Lift heavy. Live ready.
What to Expect Each Week
Tuesday: Lower Body Strength
Tuesday is all about building raw, transferable lower body strength. The session focuses on compound lifts like squats, deadlifts, lunges, and hinge variations. Expect lower rep ranges, longer rest periods, and progressive loading to challenge the posterior chain (quads, hamstrings, glutes, abs lower back). This format taps into building strength, maximises force production, and stimulates hypertrophy through full range and high load training. It’s designed to build strong, athletic legs that hold up under in the gym, on the field, or under a bar.
Thursday: Upper Body Strength
Thursday targets upper body strength development through structured pressing, pulling, and accessory lifts. The focus is on heavy loading, strict tempo, and clean execution across movements like bench press variations, rows, overhead pressing, and isolation work for shoulders, arms, and upper back. With an emphasis on pushing and pulling strength balance, this session builds dense muscle, and drives upper body performance. Each session is underpinned by smart programming and deliberate rest periods.
Why Strength Training?
Build lean muscle & full-body strength
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Increase power, stability & performance
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Improve physique & body composition
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Meet your Coach
Kev Toonen
Kev is one of Australia’s most respected strength and conditioning coaches, with over a decade of experience helping both elite athletes and everyday lifters build serious, lasting strength. With a background in high-performance sport and a proven track record working with NRL clubs Sydney Roosters and Cronulla Sharks, Kev’s approach is grounded in real-world results. His coaching combines elite-level programming, attention to detail, and no-nonsense guidance to ensure every session is purposeful. Whether you’re chasing performance, muscle, or overall resilience, Kev will help you get stronger, move better, and train with intent.
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Can I put my membership on hold?Yes, you can pause your membership up to two times within any 12-month period (calculated from your join date), for a combined total of up to 12 weeks. There is a nominal fee of $5 per week during the pause. You can conveniently set this up through the TAC Member App. Please remember that pauses cannot be applied retroactively and do not count towards fulfilling your contract obligations. Any hold will extend your minimum membership term.
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Is there a cooling-off period after I sign up for a membership?Yes. Our 6 and 12-month memberships include a 7-day cooling-off period starting from the date you sign the membership agreement. Please note that the joining fee and the first week's membership fee are non-refundable.
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What add-ons are available for gym memberships?After purchasing a gym membership, members have the opportunity to upgrade their experience at anytime with various discounted add-ons available through the member app. These add-ons include: Add Training Programs to a Gym Membership: An additional $20 per week. Add CrossFit Torian to a Gym Membership: An additional $35 per week.
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Can I transfer my membership?Yes. You have the flexibility to transfer our 6 or 12 month membership options to a family member, friend, or colleague at any time, provided that they are not currently an active member of Teneriffe Athletic Club.
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What are the terms for cancelling my membership?To cancel your membership, a 30-day notice period is required. If you’re still within your minimum contract term and wish to cancel early, a fee of $495 will apply if more than 6 months remain, and $295 (or the remaining balance, whichever is lesser) will apply if less than 6 months remain.
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How are membership payments processed?Your membership fees are billed fortnightly through our third-party direct debit service, Ezypay. The applicable fees for this service are as follows: For direct debit from a bank account: $0.66 (excluding GST). For payments using a MasterCard or Visa: $0.27 plus 1.79% of the transaction amount (excluding GST). For payments using American Express (Amex): $0.27 plus 1.79% of the transaction amount (excluding GST).
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What is ESD?ESD stands for Energy System Development. At Teneriffe Athletic Club, our ESD class is designed to build your engine and boost your conditioning by targeting all three of the body’s energy systems — aerobic, anaerobic, and alactic. Through a mix of interval-based erg work (on the SkiErg, RowErg, BikeErg, and Treadmill) and functional strength movements, you’ll develop power, endurance, and the ability to recover faster between efforts. It’s a smart, structured way to build real-world fitness that lasts.
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What are the benefits of EAD Training?ESD training improves your overall fitness by targeting endurance, strength, and recovery. You’ll build a stronger engine, boost cardiovascular health, and increase your ability to perform under fatigue — whether that’s in the gym, on the field, or in everyday life. It’s also low-impact and highly effective, helping you train hard without unnecessary wear and tear. Over time, you’ll notice better stamina, faster recovery, and a higher level of sustainable performance.
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Is ESD suitable for beginners?Absolutely. ESD is designed for all fitness levels. Whether you’re just starting out or already training regularly, our coaches will tailor the intensity to suit your ability. We focus on smart progressions, proper technique, and manageable intervals to help you build confidence and capacity over time — without feeling overwhelmed. It’s the perfect way to improve your fitness safely and effectively, no matter where you’re starting from.
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What should I bring?We request that you bring a water bottle, towel and appropriate workout shoes and attire.
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What types of exercises are included in ESD?What types of exercises are included in ESD? ESD combines conditioning on ergs — like the SkiErg, RowErg, BikeErg, and Treadmill — with functional strength movements using dumbbells, kettlebells, sleds, med balls and bodyweight exercises. Each session is designed to target different energy systems using formats like intervals, EMOMs, AMRAPs, and tempo work. The variety keeps it challenging, engaging, and effective — helping you build strength, stamina, and resilience in every session.
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Can ESD help with weight loss?Yes. ESD is an excellent tool for weight loss. Its mix of high-intensity intervals and functional strength work helps burn calories during and after your workout, boosts your metabolism, and improves body composition over time. Plus, because ESD is structured to be repeatable and sustainable, it supports long-term consistency - one of the biggest factors in achieving and maintaining weight loss goals.
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Is it safe for people with previous injuries?Yes, with proper guidance. It's crucial to inform the instructor about any previous injuries so that exercises can be modified accordingly for safety.
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Are these classes led by certified trainers?Yes, our classes are led by certified trainers who specialise in creating and supervising safe and effective workout programs tailored to individual needs.
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How long are sessions?Session range from 45 to 60 mins long.
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Do I need to book into ESD classes and is there a cap?Yes. Members are required to book into all our classes in advance, and there is a maximum of 27 people per class. Members can book via the Member App or web portal 7 days in advance. If classes are booked out, a waitlist will be available. Late cancellation fees may apply.