Our group classes feature comprehensive goal based strength and conditioning programming that’s progressive, ensuring that clients continuously improve.

All classes are programmed by our highly qualified, experienced and respected trainers known as Team 98.


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 intensity (load, intensity, volume, and frequency of training) an extremely high level of total athletic fitness can be achieved.


The strength component will run through a number of phases:

  1. Strength (building a strong base)
  2. Power (developing from your STR base)
  3. 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.

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) cycle to increase power, speed and VO2 Max.

This means improving your overall work capacity, enabling you to work harder and stronger, whilst improving your ability to recover from extended work and remain focused on the task at hand.


98 Hybrid is a non-specialised General Physical Preparedness program, 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.


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 muscle fast. Training to move explosively will enable you to move quicker under load and enhance your speed and agility.

Game Day

The goal of Game Day is to showcase your mental and physical capability, why we are who we are. 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. Though simple on paper, somehow this approach gets lost when a coach works with a novice athlete.