PRICES & PLANS
Inclusions
Initial Setup
Comprehensive athlete consultation
Goal setting (fat loss, muscle gain, performance improvement)
Body composition and baseline measurements
Lifestyle and nutrition assessment
Strength & Conditioning Program
12-week structured training plan
Sport-specific strength development
Progressive overload programming
Speed, agility and power training components
Conditioning protocols for sport performance
Warm-up and injury prevention routines
Exercise technique guidance
Weekly Training Structure
Structured weekly training schedule
Upper / lower or full-body training splits
Conditioning sessions programmed alongside strength work
Mobility and recovery sessions included
Nutrition & Meal Planning
12-week structured meal plan
Calorie and macronutrient targets
Performance-focused nutrition guidance
Sample daily meal templates
Pre-training and post-training nutrition guidance
Hydration recommendations
Progress Tracking
Body composition tracking
Strength and performance tracking
Adjustments to calories or training where needed
End-of-block performance review
Education & Support
Supplement guidance (if required)
Grocery shopping guide
Meal preparation tips
Lifestyle and recovery recommendations
Inclusions
Initial Athlete Assessment
Movement screening
Strength and mobility testing
Speed and agility testing
Body composition measurements
Injury history review
Sport-Specific Program Design
Individualised training plan based on the athlete’s sport
Position-specific physical requirements
Periodised training phases (pre-season / in-season / off-season)
Strength Development
Compound strength training
Injury prevention exercises
Core stability work
Progressive overload tracking
Speed & Acceleration Training
Sprint mechanics coaching
Acceleration drills
Change of direction training
Reaction speed drills
Power & Explosiveness
Plyometrics
Olympic lift variations
Jump training
Medicine ball work
Conditioning
Aerobic conditioning
Anaerobic conditioning
Sport-specific energy system development
Mobility & Injury Prevention
Joint mobility routines
Stability work
Prehab exercises for common sport injuries
Recovery Strategies
Recovery protocols
Stretching and mobility routines
Load management strategies
Progress Tracking
Strength progress tracking
Speed improvements
Performance testing checkpoints
Coaching & Education
Training technique guidance
Warm-up protocols
Game-day preparation strategies
$600
$899
12 week Block
Sports Preparation Block
ARE YOU READY FOR CHANGES?
