training services

what is strength & conditioning?

strength + conditioning (S&C) can be understood as the practical applications of sports and exercise science to achieve desired physical outcomes. hence, it is generally grounded in evidence-based principles combined with coaching theory and philosophy.
What are the main benefits of S&C?
1. improve sport performance.

S&C coaches design periodised and integrated training programs in conjunction with a support team and sports coaching staff to meet individual and team performance goals & needs using a range of methods (resistance training, conditioning/energy system training, speed and agility drills, flexibility, mobility, warm-up and cool-down).
2. improve injury-reslience.

S&C coaches can identify potential risks of injury, design programs that address the identified performance limitations and facilitate the ‘return to play’ of athletes in conjunction with a support team and medical staff.
3. enhance general health + recovery.

S&C coaches can monitor the wellness of athletes and provide general advice and information regarding healthy eating, eating to support training goals, as well as basic physiological recovery methods to support performance.

ONLINE COACHING

Are you eager to work towards your sports performance goals with an individualised plan but cannot commit to private sessions?

online coaching is the most flexible and feasible training option to help you get there.

individualised training programs will be designed based on your specific performance goals/needs, training experience, past/current injuries and access to equipment.
- 4-5 week individualised training program
- access to trainheroic app where you can:
  - watch exercise instruction videos
  - log your weights/reps within each session
  - monitor wellbeing/fatigue scores
  - track strength pr's over time
  - leave session and/or exercise comments for future reference
  - dm functionality for 24/7 feedback and support
  - and much more...

START NOW

are you a serious hooper who is looking for one-on-one support and guidance that might not be possible within a group or team setting?

private sessions provide just that.

whether you’re an elite athlete looking to improve on the 1%-ers, a weekend social hooper trying to increase your vert, or a youth athlete brand new to strength training - private sessions allow for that extra attention to detail.

private sessions (coming soon)

60 minute 1-on-1 supervised performance session that is completely individualised for your goals & needs.
- 60 min private performance session (weekly or fortnightly-basis)
- functional movement assessment
- athletic performance testing & re-testing
- 8-12 week individualised program tailored to your time constraints, goals & personal needs
- Access to trainheroic app where you can:
  - watch exercise instruction videos
  - log your weights/reps within each session
  - monitor wellbeing/fatigue scores
  - track strength pr's over time
  - leave session and/or exercise comments for future reference
  - dm functionality for 24/7 feedback and support
  - and much more...
- weekly check-ins

start now

group sessions (coming soon)

do you have a training partner or teammates who have similar performance goals?

group sessions are perfect if you enjoy the competitiveness and camaraderie of working out within a team or group-setting.

with small groups of 2-4 athletes, you still receive tailored feedback and guidance to help you reach your goals.

60 minute small-group performance sessions of between 2-4 athletes.
- 60 min group performance session (weekly or fortnightly-basis)
- functional movement assessment
- athletic performance testing & re-testing
- 8-12 week individualised program tailored to your time constraints, goals & personal needs
- Access to trainheroic app where you can:
  - watch exercise instruction videos
  - log your weights/reps within each session
  - monitor wellbeing/fatigue scores
  - track strength pr's over time
  - leave session and/or exercise comments for future reference
  - dm functionality for 24/7 feedback and support
  - and much more...
- weekly check-ins