<h2> What is Force? </h2> <a href="https://oneplayground.com.au/concepts/force" target="_blank" rel="noopener">Force</a> is One Playground’s progressive strength class. Think of it as having a personal trainer, but with the energy of a room full of people pushing alongside you. Every session follows a carefully designed program built on progressive overload, so you’re not just working hard, you’re working smarter. Your coach is there to guide your technique, correct your form, and make sure you’re always moving forward. Classes run in structured 4-week cycles, with each 12-week block ending in a Test Week to measure exactly how far you’ve come. ## What Are the Types of Force Classes? ### TOTAL FORCE | Full-Body Strength A full-body session built around the deadlift. Targeted accessory work and core training round out the hour, making sure every part of you is working together. ### UPPER FORCE | Upper-Body Strength Focused pushing and pulling movements anchored by heavy bench press, with accessory work and grip and core training to build real upper-body power. ### LOWER FORCE | Lower-Body Strength Squat-focused lower-body training designed to build strength, explosive power, and endurance. Structured progression means you’re always working toward something. ### ATHLETICA | Strength & Conditioning A 45-minute HIIT session that mixes strength, cardio, and plyometrics. Expect barbells, dumbbells, kettlebells, cardio machines, and more. High energy, expert coaching, and a session that earns its sweat. ### UNITY | Strength & Conditioning A 60-minute full-body session built around teamwork. Partner challenges, shared goals, and a supportive atmosphere make this one of the most enjoyable ways to train hard.  ## What does a training block look like? Each 12-week block is broken into three 4-week phases. As the weeks progress, reps come down, and weight goes up. **Phase 1: Hypertrophy | Weeks 1-4** • Focus: Building lean muscle mass. • Rep Range: 8-12 **Phase 2: Contrast Training | Weeks 5-8** • Focus: Heavy lifts paired with fast explosive movements to develop power and force • Reps Range: 6-8 **Phase 3: Pure Strength | Weeks 9-12** • Focus: Pure strength! This is where you push close to your maximum. • Rep Range: 3-5 **Week 12 is your test week** ### What is Test Week? Force Test Week is a recurring milestone event built into the FORCE training calendar every 12 weeks. You’ll have the opportunity to test your 1 RM (that’s the maximum weight you can lift for 1 rep) across the squat, deadlift and bench press. Plus, there’s a conditioning challenge to put your fitness to the ultimate test. The results give you measurable numbers to work with. You can look back on the last 12 weeks and see just how far you’ve come. And going forward, it sets your new base so that when the next Test Week rolls around, you’ll see the numbers keep moving up and up. ## What to Expect in a Force Class ### Class Structure Every session opens with a targeted warm-up specific to that day’s movements. Your coach will walk you through each exercise and explain how it fits into your longer-term progression; nothing is in there by accident. The main workout follows a consistent structure: • 10 minutes of compound lifting (that’s your primary focus lift) • 10 minutes of heavy accessory work • 10 minutes of unilateral movements (think single-arm and single-leg) • 5 minutes of core training Job done! ### Equipment Used With barbells, dumbbells, kettlebells, boxes, sled tracks, and premium conditioning machines, FORCE provides everything you need to train like an athlete.  ## Who is Force for? Force welcomes everyone, whether you’re an experienced lifter or new to structured training. If you’re a regular gym-goer, Force gives you a properly periodised program with a coach keeping your technique sharp and your effort honest. If you’re unfamiliar with barbells and intermediate programming or movements, please make sure to let the instructor know, as we may adjust the movements to accommodate your experience. Don’t be afraid to ask questions – they’re there to help! ## Where to Find Force Force is available at One Playground’s [Haymarket](https://timetable.oneplayground.com.au/locations/haymarket/), [Merrylands](https://timetable.oneplayground.com.au/locations/merrylands/), and [North Sydney](https://timetable.oneplayground.com.au/locations/north-sydney/) locations. All locations are included in your membership. Not a member yet? Get a free pass to discover Force and the other endless experiences waiting at One Playground [here](https://timetable.oneplayground.com.au/membership/).