THETRAINING
At The Yard Gym, our programming is built on four fundamental training principles: progression, overload, specificity, and individualization. Our system balances variety and structure, giving our members the freedom to train in different ways, while maintaining consistency in effort and outcomes.
Our core classes, RIG and TURF, work hand-in-hand blending strength and endurance to help you build a strong, capable body. Supporting these are our signature sessions of PAYDAY and GAMEDAY—hybrid workouts that fuel friendly competition and create a powerful sense of community within the gym.
With an ever-evolving program that delivers a fresh training experience every week, our members stay challenged and inspired. It’s a results-driven approach powered by dynamic, enjoyable workouts.
5 LAWS OF TRAINING //
5 LAWS OF TRAINING //
5 LAWS OF TRAINING //
5 LAWS OF TRAINING //
5 LAWS OF TRAINING //
TURF
RIG
PAY DAY
GAME DAY
"THE WORLD’S MOST BALANCED STRENGTH & CONDITIONING WORKOUT"
— Jan Mavis
THE FOURPHASES.
We’ve built an 8-week training block that delivers a balanced strength and conditioning experience across both RIG and TURF. Using a progressive, structured approach, it’s designed to improve performance while being accessible for all fitness levels. Our goal is to maximise results while minimising injury and fatigue.
The Base Phase focuses on developing a strong foundation of strength and conditioning. Across these two weeks, we train at lower intensities with higher volume and shorter rest periods to build work capacity and muscular endurance. The aim is to refine technique across key movement patterns, build muscle, and develop baseline strength for the training phases ahead.
The Gain Phase builds on the foundation set in the Base Phase by progressively increasing intensity. Training shifts to lower rep ranges with heavier loads, while volume decreases and rest periods lengthen to support recovery. The focus is on refining technique, improving coordination, developing strength, enhancing muscular endurance, and increasing aerobic capacity.
The Perform Phase is designed to optimise physical performance and push clients to peak fitness. Using advanced programming and specific training methods, we reduce volume to a minimum while increasing load and intensity to their highest levels. This phase focuses on maximising strength, power, and aerobic capacity, while challenging both the physical and mental limits of each individual.
The Align Phase is focused on reducing volume and intensity to allow the body to recover from the high demands of previous phases. This period gives the body time to recharge, maintain adaptations, and prepare for the next wave of progression. Training is intentionally varied across low, medium, and high rep ranges on both the RIG and TURF, helping the program flow seamlessly from one block to the next.
VOLUME: Amount of prescribed reps/cals/metres/rounds/targets, decreases over time.
INTENSITY: Load/effort demand relative to your maximal effort range.
TYG Laws of Training
The fundamental foundation of TYG training is the combination of both strength & conditioning-based workouts, to develop both lean muscle mass as well as cardiovascular fitness. This is the level where all members begin. An example program at this level would be 2 RIG and 2 TURF sessions per week.