SHEPHERDS' FITNESS
Gym Training Approach
At Shepherds Fitness, we don’t believe in random workouts.
Our 6-Week Training Blocks
How we train at Shepherds Fitness
We follow a structured, evidence-based system called 6-week block periodisation — designed to help you train smarter, progress safely, and achieve long-lasting results.
Every block has a clear purpose, a focus, and a progression plan so you always know why you’re doing what you’re doing.
Why 6 Weeks?
Six weeks is the perfect length for the body to adapt.
Across this period you’ll build strength, refine technique, and improve movement quality. After six weeks, we introduce new exercises and progressions to keep training fresh, exciting, and effective.
What you can expect in each block
1. Purposeful Progression
Throughout each six-week block, we progress your training through:
Increased reps
Increased load
Improved technique and execution
More challenging variations
This keeps your sessions structured, measurable, and focused on steady improvement.
2. Weekly Training Structure
Our timetable is designed around the High–Low Loading Model, meaning each day carries a specific training focus that balances intensity, strength work, conditioning, and recovery.
Every class on a given day follows the same theme — so whether you come at 6am or 6:30pm, you’re doing the same style of training.
Here’s how our week looks:
Monday
Lower Body Strength (High Load)
All Monday classes focus on lower-body strength.
Heavier lifts, slower tempos, and foundational movements to build power and stability through the legs.
Tuesday
Circuit Training (Low Load)
A lighter, higher-volume conditioning session.
Expect circuits, movement variety, and a pace that gets your heart rate up without overloading the nervous system.
Wednesday
Total Body Strength (High Load)
Our second strength-focused day, using bigger compound lifts to develop whole-body strength, power, and technique.
Thursday
MetCon / Metabolic Conditioning (Low Load)
All Monday classes focus on lower-body strength.
Heavier lifts, slower tempos, and foundational movements to build power and stability through the legs.
Friday
Upper Body Strength (High Load)
A dedicated upper-body strength session targeting pushing and pulling patterns, shoulder stability, and upper-body power.
Saturday
Primal Class (Mixed Load)
Our Saturday “Primal” class is all about fun, teamwork, and functional movement.
Expect a mix of conditioning, strength, and problem-solving challenges — a perfect way to finish the week.
The High–Low Loading Model
Using this approach, we balance intense strength days with lower-load conditioning days to allow the body (and central nervous system) to perform, recover and adapt without burning out.
High Load Days:
Monday, Wednesday & Friday
Low Load Days:
Tuesday & Thursday
Mixed Load:
Saturday
This system:
- Reduces injury risk
- Supports consistent progression
- Improves performance
- Helps you train frequently without fatigue building up
Skill Development & Technique
Six weeks gives you enough time to truly master the movements we’re focusing on.
You’ll develop:
- Better coordination
- Stronger movement patterns
- Safer lifting technique
- More training confidence
Why Our System Works
Our 6-week blocks are built to help you:
Train consistently
Avoid plateaus
Stay motivated
Improve safely
Build strength, fitness & skill
Actually see & feel progress
It’s the same structure used in athletic training — adapted for everyone.
Ready to Get Started?
If you want structured programming, expert coaching, and a system that genuinely works, join us for a trial session.
Your fitness journey deserves a plan, not guesswork.
Start your 6-week block with us today.