Fifteen programs.
Not one, fifteen times.
Every sport here has its own template — its own sessions, its own qualities, its own prehab and its own testing battery — because a netballer and a rugby forward do not need the same gym program with a different logo on it.
Twelve sports
Each periodised to its real Australian competition calendar, with team nights and game day protected.
AFL
Run out 4 quarters of on-off running, win contested ball, and stay injury-free over a long season.
See the programRugby league
Win the collision, repeat high-intensity efforts, and absorb a brutal contact load every set.
See the programSoccer
Repeated sprints, sharp change of direction, and bullet-proof hamstrings + groins across 90 minutes.
See the programBasketball
Jump higher, decelerate safely, and repeat explosive efforts up and down the floor.
See the programNetball
Land safely, decelerate hard, and change direction with control — built around ACL injury prevention.
See the programCricket
Built on a semi-pro framework: lower-body endurance circuit, plyo-primed speed & strength, then a sprint-running day.
See the programRugby union
Set-piece strength, contact dominance, and the aerobic base to keep scrummaging late in the game.
See the programHockey
Repeat sprints in a low, bent posture for 60 minutes — engine, change of direction and a bullet-proof back + hamstrings.
See the programBoxing
Carry knockout power into the championship rounds — explosive hips, tireless shoulders and a chin-protecting neck.
See the programMMA
Strike, wrestle and scramble for five rounds — explosive power, a relentless grappling engine and a vice-grip on everything.
See the programGymnastics
Own your bodyweight — explosive tumbling power, rock-solid shoulders and wrists, and a core that never quits.
See the programDance
Jump higher, land softer, and hold clean technique deep into a routine — power, control and stamina for the stage.
See the programThree ways to train without a sport
The same machinery — prescribed weights, four-week blocks, deloads, testing — without season periodisation or game-day scheduling.
General fitness
Get fitter, stronger and leaner with a balanced full-body plan — no sport required.
See the programBodybuilding
Build visible muscle and symmetry with a focused body-part split — hit each muscle group hard, then recover and grow.
See the programBodyweight training
No gym? No problem. Build real athletic strength, power and conditioning with nothing but your bodyweight — built for young and aspiring athletes.
See the programRep teams, state squads and drafts
How the talent pathway works in six Australian sports, what gets measured at each level, and the physical qualities that separate the athletes who move up. Local guides go further: the club your own address is zoned to, region by region.
The parts that do not change
A weight on every set
Calculated from your own last top set and the week in your block, rounded to what the bar goes up in.
How it worksFour-week blocks
Three weeks accumulating, one week deload — the week the previous three become fitness.
How it worksTesting every four weeks
Five numbers on your sport’s own battery, and the results re-price the program.
How it worksA matched prehab block
Chosen for the region of the session and the tissue your sport punishes.
Read the guideRehab if you get hurt
A rehab block woven into your existing sessions rather than replacing the program.
How it worksReadiness that changes the session
Sleep and HRV from Apple Health or Health Connect, compared to your own baseline, scaling today’s sets.
How it worksStart training properly
Pick your sport, answer a few questions, and your first week is built before you leave the kitchen.
Your first month is free, with nothing to pay today. Then A$24.99/month, cancel any time. On the App Store and Google Play.
- Install itFree to download on iPhone and Android.
- Tell it how you playYour sport, your season, the nights you train and the kit you have. No account needed.
- See your week, then start freeYour program is built before you pay anything. Start the free month to unlock it, and cancel any time in your store settings.