Our Four-Block Training Sequence

At Fortified Body Gym in Willoughby, our group training, strength classes, and conditioning classes follow a proven four-block training system built on the principles of periodised strength and conditioning.

Each training cycle moves through four clearly defined phases designed to build your body safely, progressively, and sustainably. These blocks run continuously throughout the year to ensure long-term progress, performance, and resilience — not quick fixes.

1. Accumulation (Volume) — The Foundation

The Accumulation phase focuses on building a strong base through higher training volume, controlled loads, and technical mastery.

In this phase, our group strength training classes emphasise:

• Improving movement quality and technique

• Building muscle and work capacity

• Preparing joints, tendons, and connective tissue

This block lays the groundwork for everything that follows and is essential for durability, longevity, and injury prevention.

2. Intensification (Load) — The Framework

The Intensification phase gradually increases training intensity by adding load while managing overall volume.

During this block, our strength and conditioning classes focus on:

• Progressive overload

• Developing maximal and relative strength

• Increasing training density and performance capacity

This phase provides the structural framework that allows your body to handle heavier loads and higher demands safely.

3. Realisation — Fortified

The Realisation phase is where preparation meets performance.

This block is designed to:

• Express the strength built in earlier phases

• Improve power, conditioning, and athletic output

• Achieve measurable results in both strength and fitness

Our group training classes in Willoughby during this phase are more specific and performance-focused, allowing members to see the rewards of consistent training.

4. Deload — Recovery & Adaptation

Deload weeks are a critical part of effective strength and conditioning programming.

During this phase we:

• Reduce training volume and/or intensity

• Allow the body and nervous system to recover

• Consolidate gains from previous blocks

Deloads help prevent burnout, reduce injury risk, and ensure long-term progress — keeping you training consistently and feeling strong.