Profile
Sport demands, history and current training load.
Athletic Performance
Build Speed, Power and Strength Together.
A structured performance system for athletes who need force, acceleration, resilience and repeatable conditioning.
Explore PerformancePerformance Board
Build force, speed and repeatability around your sport calendar.
Performance training connects strength work to acceleration, jumps, change of direction and conditioning demands.
10mAcceleration check
3RMStrength marker
CMJPower check
RPEReadiness tracking
The Goal
01
Gym numbers matter most when they support performance outside the gym.
We choose strength, power and conditioning work by asking what the athlete needs to express in practice and competition.
Athlete Pathway
A clear sequence from testing to competition.
Test
Useful strength, jump and movement markers.
Train
Priority qualities organised into practical sessions.
Peak
Reduce unnecessary fatigue as competition approaches.
Training Qualities
Each block has a primary job.
Max Strength
Raise force capacity through progressive compound lifting.
Power
Express force quickly with jumps, throws and dynamic work.
Speed
Improve acceleration positions and high-quality sprint exposure.
Repeatability
Condition for repeated efforts without flattening power output.
Microcycle
A sample competitive-week structure.
MonStrength + Power
TuePractice
WedSpeed + Upper
ThuPractice + Recovery
FriPrimer
Coach Review
Training changes when your sport load changes.
Weekly review considers practice intensity, competition, soreness and performance trends before volume is adjusted.
See the Schedule
Performance Plans
Support for developing and competitive athletes.
Development
$59
Group performance sessions and monthly testing.
Performance
$119
Individual program, testing and coach review.
Team
Custom
Squad programming, testing blocks and coach coordination.
Competition Ready
Keep the gym supporting the sport.
In Season
Lower volume, maintain key strength qualities and manage fatigue around competition.
Off Season
Build strength, movement options and work capacity with more training room.
Do you coordinate with sport coaches?
Yes, when possible we align gym stress with practice and competition demands.
How often do athletes test?
Testing is scheduled when it can inform programming, not simply to collect numbers.
Is this only for elite athletes?
No. Developing athletes benefit from the same clear principles with age- and level-appropriate training.
Performance Detail
Small technical changes can protect a whole training block.
Performance work is not only about adding load or speed. Good coaching notices position, timing and fatigue early, then makes the smallest useful adjustment so progress continues without unnecessary disruption.
Build the qualities your sport actually needs.
Start with a performance profile and a training week we can realistically support.
Book Performance Testing