Plans by Sport
Get kickstarted with a plan tailored to the demands of your sport. 3 sessions a week to improve your performance and risk of injury. Programmes have been rigorously designed for the needs of all of these sports and more.
1x 4-week block
Weekly Check Ins
Form Check
Online 4 Week Plan
1-2 sessions per week
A blend of the most efficient and effective exercises and methods to better your performance and increase your robustness. Programme design catered for your individual sporting goals. Flexibility provided around your schedule and preferences. Ideal for those looking for a quick sharpen up or athletes with limited gym experience and who want an introduction.
Extras available on request.
Available on request
2x 1-month blocks
Form check
1x extra session
+ Much more
Weekly check-ins
Online 8 week plan
1-3 sessions per week
Consistency is key. That's what makes this plan that little bit better than the 4-week plan. Continued improvement from the 4-week plan with the option of an additional session. Programme design catered to individual goals and sport. Flexibility provided around your schedule and preferences. Ideal for those looking to become more robust leading toward competition or those looking to get ahead in pre-season.
Extras available on request.
Available on request
3x 1 month blocks
Form Check
Up to 3 sessions
a week
Warm-up library
Weekly Check-Ins
+ Much more
Online 12 week/3 month plan
1-3 sessions per week
12 weeks, 3 months, a quarter of a year of training. Enough time to not just feel and know you've improved but for others to see it clearly in multiple aspects of your sport. Programme design catered around your individual goals and sport. Flexibility provided around your schedule and preferences. Additional access to a library of warm-up exercises to make sure you're fully prepared for each session and also added injury reduction.
Extras available on request.
Available on request
Year Calendar
Form Check
Up to 4 sessions a week
Warm-up Library
2-weekly check ins
Discounton extras
Online yearly plan
1-4 sessions per week
The ultimate training plan. Your whole calendar mapped out and designed to make you peak when it matters. Access our warm-up library to gain an advantage with every session for a year. Ideal for the athlete who needs to peak for multiple competitions per year or those who care about every last detail with their training. Plans best started in the off-season.
Extras available on request.
Available on request
Extras
Complement your gym-based training with our range of research-backed extras. With design specific to your athletic profile, our extras can boost your progress toward achieving your goals even more!
Our extras can be done in isolation but are recommended in conjunction with a training plan.
Speed Sessions
Leave opponents behind
Find yourself struggling to get up to speed? Or when you're up to speed you feel like it's not enough?
Speed up your progress with additional individualised sprint training sessions designed to address your specific weakness.
Conditioning Sessions
Out.Run, Out.Rank
Do you struggle to maintain the intensity at the end of a game or a race? Has your fitness plateaued?
These individualised conditioning sessions are scientifically proven to improve your endurance so you can perform to the highest level for longer.
Flexibility Sessions
Become more mobile
Do you feel stiff regularly? Or feel like your mobility is impacting your performance?
Improving your flexibility might be the key to that next level of performance. Unlock time-efficient flexibility sessions to improve your moiblity and odds against injury.
Warm-Up Library
Unlock an extra edge
Does it take a while to get going in the gym? Or know you should be warming up but not sure where to start?
Add the warm-up library to your plan and take full advantage of every session. Experience individual warm-ups specific to your session and more to protect you against injury.
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