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Tennis - 3 Sessions Per Week - 4 Weeks

This program is designed to increase rotational power for max racket speed and developing strength in the muscles and joints most prone to injury when absorbing or exerting the high loads in matches.

$5.00
Swimming - 3 Sessions Per Week - 4 Weeks

This program is designed to develop strength specific to swimming needs.

$5.00
Sprint Program - 3 Sessions Per Week - 4 Weeks

This program is designed to develop strength and maximal force output for sprinting while incorporating upper body work to ensure balance between muscle groups.

$5.00
Hockey - 3 Sessions Per Week - 4 Weeks

This program is designed to increase rotational strength for hockey passing and shooting as well as incorporating upper body work to ensure balance between muscle groups.

$5.00
Netball - 3 Sessions Per Week - 4 Weeks

This program is designed to improve strength in the lower body to improve injury protection for the joints that are under large loads during games while also incorporating upper body work to keep body balance.

$5.00
Rowing - 3 Sessions Per Week - 4 Weeks

This 4 week program is designed to build strength and power in both the legs and back to improve rowing performance while also adding a session for the opposing muscle groups to avoid imbalances.

$5.00
Weightlifting - 5 Sessions Per Week - 12 Weeks

This 12 week program is designed to develop maximal strength and power both overall and in the specific olympic lifts. Using a mixture of power, hypertrophy and volume/technique to develop the necessary attributes to improve in the olympic lifts.

$20.00
Snatch - 2 Sessions Per Week - 4 Weeks

This program is designed to improve strength and technique in the snatch using a mixture of strength, power, hypertrophy and volume/technique work.

$5.00
Cleans 2 Sessions Per Week - 4 Weeks

This program is designed to improve strength and technique in the clean using a mixture of strength, power, hypertrophy and volume/technique work.

$5.00
Powerlifting / Strength 5 Sessions Per Week - 4 Weeks

This program is designed to give 5 powerlifting/strength sessions a week increasing both size and strength using a mixture of strength and hypertrophy training.

$10.00
Squat - 2 Sessions Per Week - 4 Weeks

This program is designed to improve your 1RM squat through 2 sessions a week 1 being strength and 1 being hypertrophy to build strength and size in the legs.

This is to be used along side your normal gym training i.e pull and push days.

$5.00
Deadlift - 2 Sessions Per Week - 4 Weeks

This program is designed to improve your 1RM deadlift through a strength and hypertrophy sessions each week.

The program is to be used along side your other other gym sessions i.e upperbody work.

$5.00
Bench Press - 2 Sessions Per Week - 4 Weeks

This program is designed to improve your 1RM bench press using a strength session and a volume session each week to promote both strength and hypertrophy in the chest, shoulders and triceps.

The program is designed to be used along side your normal training i.e pull and leg days.

$5.00
Elderly Functionality Program 3 Sessions Per Week - 4 Weeks

This program is designed for people 70+ needing functional exercises to keep them moving well in their day to day lives and into the future as they age. 

The main objective of this program is to ensure the ability to get up after a fall and to maintain strength over the years.

$5.00
Body Building /Hypertrophy - 5 Sessions Per Week - 4 Weeks

This program is designed to maximise hypertrophy over a 4 week period using a push, pull, legs, upper and lower split to incorporate all muscle groups at least twice per week with the appropriate volume and intensity to stimulate growth.

$10.00
General Readiness for Exercise Program -3 Sessions Per Week - 4 Weeks

If this is your first time in a gym begin with the General Readiness for Exercise Program.

A general readiness for exercise program is designed for beginners or people who are coming back to exercise to help ensure the body is ready to engage in more specific exercise aimed towards an adaption i.e Strength or hypertrophy.

This program provides 3 full body sessions per week for 4 weeks progressing towards harder stimulus each week preparing for more specific exercise in the future.

$5.00
Rugby - 3 Sessions Per Week - 4 Weeks

This 4 week repeatable gym program is designed to build strength, power and speed in rugby players as well as reduce the risk of injury during the season.

$5.00

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