Sport-Specific Training
Athletic performance programs designed around the specific demands of your sport — strength, power, speed, and conditioning tailored to your game.
Browse by Type
Tennis
Rotational power, shoulder stability, lateral agility, and endurance training for competitive tennis players.
Golf
Rotational power, hip mobility, core stability, and flexibility training to add distance and consistency to your game.
Basketball
Explosive power, vertical jump training, lateral quickness, and conditioning for basketball athletes.
Football
Power, speed, and size programs for American football players targeting position-specific athletic demands.
Soccer
Endurance, speed, agility, and lower body strength training tailored for soccer players.
Baseball
Rotational power, arm health, hip mobility, and explosive speed training for baseball players.
Running
Strength training for runners — injury prevention, hip and glute strengthening, and power development for faster race times.
Cycling
Leg power, core stability, and upper body endurance training to complement your time on the bike.
Swimming
Shoulder stability, lat power, core rotation, and dryland conditioning for competitive swimmers.
Martial Arts
Functional strength, explosive power, grip endurance, and conditioning for martial arts practitioners.
Boxing
Punching power, shoulder endurance, footwork agility, and fight-ready conditioning for boxers.
Climbing
Grip strength, pulling power, finger endurance, and antagonist training for rock climbers.
Skiing
Quad endurance, hip stability, core strength, and balance training for alpine and cross-country skiers.
Surfing
Paddle power, pop-up explosiveness, hip mobility, and balance training for surfers.
Volleyball
Vertical jump power, shoulder health, lateral agility, and explosive conditioning for volleyball players.
Rugby
Tackling power, sprint speed, endurance, and size programs for rugby players across all positions.
Hockey
Hip power, skating speed, upper body strength, and anaerobic conditioning for ice hockey players.
CrossFit
GPP-focused programs blending Olympic lifting, gymnastics, and metabolic conditioning for CrossFit athletes.
Olympic Lifting
Snatch, clean & jerk technique development and strength programs for competitive and recreational Olympic lifters.
31 Programs in Sport-Specific Training
Marathon Strength Prep
A 16-week strength block that complements marathon training. Builds the hip stabiliser capacity, posterior-chain endurance, single-leg load tolerance, calf and Achilles resilience, and trunk anti-extension that support injury resilience and trunk/hip control as running fatigue compounds. Designed to fit alongside a running plan, not replace it — two short strength sessions per week, kept at moderate intensity so running stays the priority.
Beast Mode Protocol (Wolverine-Inspired)
Forge an indestructible physique with this Wolverine-inspired training protocol. Heavy lifting combined with aggressive supersets and finishers that push you to your limits. The same brutal training style used to build a jacked superhero physique.
Golf Back Pain Recovery
Specifically designed for golfers dealing with or recovering from lower back issues. Build a bulletproof core that protects your spine, improve hip mobility to reduce spinal stress, and develop movement patterns that let you play pain-free. Created with input from golf physiotherapists.
Runner's Strength Foundation
An 8-week strength foundation block for runners. Builds glute capacity, hip-stabiliser strength, and trunk anti-extension that support running form and pelvic control as fatigue compounds. Designed to fit alongside a running plan, not replace it — two short strength sessions per week, kept at moderate intensity so running stays the priority. A foundational block to anchor any 5K-to-marathon program.
Tennis Shoulder Rehab
A rehabilitation-focused program for tennis players recovering from or preventing shoulder injuries. Developed with sports physiotherapy principles to rebuild shoulder stability, strengthen the rotator cuff, and create a resilient shoulder complex that can handle the demands of tennis.
Strong Over 40
Age is just a number. This program is designed for lifters over 40 who want to build strength safely and effectively. Joint-friendly movements, proper warmups, and intelligent programming for long-term success.
Gridiron Power
Build the strength and explosiveness that gridiron play demands. This program focuses on the raw power needed for blocking and tackling, the explosive speed for breakaway plays, and the durability to survive a full season. Heavy compound lifts, plyometrics, and sport-specific conditioning.
Golf Senior Strength
Designed specifically for golfers 55+. Maintain your game and improve your swing with joint-friendly exercises that build functional strength without strain. Focus on maintaining mobility, preventing common golf injuries, and building the stability needed for consistent ball striking well into your golden years.
Football Striker Speed
For the goal scorers who need that extra yard of pace. This program focuses on explosive acceleration, first-step quickness, and the power to beat defenders to the ball. Build the speed that creates chances and finishes them.
Tennis Pro Performance
Advanced tennis-specific weekly strength block for competitive players. This program targets serve velocity, explosive court coverage, and the endurance demanded by long, competitive matches.
Golf Performance Elite
Advanced golf-specific weekly strength template for competitive golfers and low handicappers. This block focuses on building the explosive power that drives clubhead speed, the endurance to maintain performance over a long round, and the mental focus that comes from physical confidence.
Full Body Fundamentals
The most efficient way to train. Hit every major muscle group three times per week with compound movements. Perfect for beginners or anyone with limited gym time who still wants serious results.
Fighter's Physique (Rocky-Inspired)
Train like a classic boxing underdog. This Rocky-inspired program combines old-school bodybuilding with boxing conditioning - high-volume calisthenics, roadwork, and heavy bag sessions. Build the lean, powerful physique of a fighter with gritty determination.
Calisthenics Athlete
Build an athletic, functional physique using only your bodyweight. Master fundamental movements, progress to advanced skills, and develop real-world strength. No gym membership required.
Football Explosive Power
Build the explosive speed, agility, and power needed to dominate on the pitch. This program develops the acceleration, change of direction, and shooting power that separate good players from great ones. Strong legs, a stable core, and injury-resistant joints.
Golf Distance Builder
A 10-week golf-specific power block for players chasing a stronger, faster swing. Train rotational hip speed, vertical force, and full-kinetic-chain coordination across four focused power sessions per week, with a programmed deload and peak-light finish.
Football Youth Development
Age-appropriate strength training for young footballers (14-18). Build foundational strength, develop movement skills, and reduce injury risk without compromising growth. Focus on bodyweight mastery, coordination, and building the athletic base for a long career.
Golf Women's Power
A 10-week golf power block for women golfers. Trains rotational hip drive, vertical force, and core stability across three focused power sessions per week, with a programmed deload and peak-light finish.
Golf Power Drive
A comprehensive 12-week golf-specific strength block built to support clubhead speed, rotational power, hip mobility, and swing durability. Built around the kinetic chain — strong legs, explosive hips, powerful core rotation, stable shoulders — and progressed through accumulation, intensification, and power-realization phases with a deload at week 5 and a taper at week 12.
Tennis Serve Power
Build a more powerful serve and explosive court coverage. This program focuses on shoulder stability, rotational power, and the lateral agility needed to dominate on the court. Strengthen the muscles that protect your shoulder and elbow while developing the explosive power for winning shots.
Upper Lower Split
The perfect 4-day split for building strength and muscle. Alternate between upper body and lower body days for optimal recovery. Great for busy professionals who want results without spending every day in the gym.
Cricket All-Rounder Strength
Comprehensive strength training for cricketers covering all aspects of the game. Build the rotational power for batting and bowling, the shoulder stability for injury-free fast bowling, and the explosive speed for quick singles and fielding. Designed for all formats from T20 to Test cricket.
Trail Running Power
A 10-week strength block for trail and ultra runners. Builds the climbing-power base (single-leg strength, hip extension, posterior chain capacity) and the descent-control chain (eccentric tolerance, ankle proprioception, lateral-chain stability) that support running form on technical terrain and sustained climbs and descents. Two strength sessions per week alongside running — kept at moderate-to-high intensity for the runner with experience under load.
Speed Runner's Power
A 12-week strength block for competitive runners building explosive power and strength endurance. Three sessions per week: explosive power (plyometrics + posterior-chain ballistic work), strength endurance (single-leg load tolerance), and hill power (heavy sled, jumps, isometric quad capacity for descents). Builds the strength substrate that supports running at a faster pace under load — the running speed comes from your run training; this block builds the power and capacity for it.
Starting Strength-Style Linear Progression
Novice 8-week linear-progression strength block, inspired by Mark Rippetoe's Starting Strength. Master the fundamental compound lifts and build serious strength one session at a time.
Kettlebell Warrior
Master the kettlebell and build explosive power, endurance, and functional strength. Swings, cleans, snatches, and Turkish get-ups will transform your body and fitness level.
Football Midfielder Endurance
Built for the engine room of the team. Weekly strength block focused on the aerobic-tolerant strength, repeated sprint ability, and durability that midfielders need to dominate possession and press relentlessly.
Tennis Beginner Foundation
Build the foundational strength and conditioning for recreational tennis players. Focus on shoulder stability to prevent common injuries, leg strength for court coverage, and core stability for balanced strokes. Perfect for club players looking to improve their game and play injury-free.
Golf Mobility & Strength
An 8-week mobility-focused strength block for golfers. Trains thoracic, hip, and shoulder mobility alongside low-impact strength patterns across three sessions per week, with a programmed deload and peak-light finish. Suitable as a primer for higher-volume golf programs or for golfers prioritising movement quality.
Golf Short Game Precision
While most programs focus on driving distance, this program develops the stability, control, and fine motor coordination needed to excel in the short game. Build the core stability for consistent chipping, the shoulder control for precision putting, and the lower body stability for reliable wedge play.
Texas Method-Style Volume / Recovery / Intensity
Intermediate 8-week strength block inspired by the Texas Method's volume / recovery / intensity weekly cycle. For lifters past the linear-progression stage who need more nuanced periodisation.