Do You Want to Take Your Game to the Next Level?

PROGRAM 1

General Physical Preparedness

Your foundation determines everything that follows in the season. In this phase you’ll build the physical base required for strength, resilience, and long-term performance.

Focus includes:

• Phase 1: Hypertrophy / Strength Endurance

• Phase 2: Hypertrophy / Strength

• Phase 3: Hypertrophy / Strength

Training volume is high while intensity remains low to moderate, allowing you to build strength safely and progressively.

You’ll finish this phase with a strong physical foundation that prepares your body for heavier strength and power development.

PROGRAM 2

Specific Physical Preparedness

With your foundation in place, the focus shifts toward building the strength and power required for football performance.

Focus includes:

• Phase 4: Strength Endurance

• Phase 5: Strength

• Phase 6: Strength / Power

Volume remains moderate to high while intensity increases, helping you develop the strength and explosive qualities needed for round one.

You’ll finish this phase stronger, more powerful, and physically prepared for the season.

PROGRAM 3

General Competition

During the competitive season the focus shifts from building strength to converting that strength into explosive power and maintaining performance week after week.

Focus includes:

• Phase 7: Strength / Power

• Phase 8: Strength / Power

• Phase 9: Strength / Power

Training volume becomes moderate to low while intensity remains high to maintain strength and power throughout the season.

You’ll finish this phase performing consistently while maintaining your physical qualities.

PROGRAM 4

Specific Competition 

As the season approaches finals, the goal becomes staying fresh, explosive, and ready to perform at your best when it matters most.

Focus includes:

• Phase 10: Strength / Power

• Phase 11: Power

• Phase 12: Power

Training volume is low while intensity remains high, allowing you to stay sharp while recovering properly between games.

You’ll finish this phase fresh, explosive, and physically prepared for finals football.

BUILDING ATHLETIC FOUNDATIONS

Youth Pathway

Developing athletes need to build movement quality, coordination, and speed before progressing into advanced strength training. The Youth pathway focuses on developing the athletic foundations that support long-term performance and reduce injury risk as athletes mature.

Training focuses on developing:

• Acceleration mechanics and sprint technique⚡ 

• Agility, coordination, and change-of-direction ability ↔️ 

• The conditioning required to gradually build the ability to run out games 🏃 

• Foundational strength using bodyweight and introductory resistance training 🦵

• Movement competency across the fundamental human movement patterns 🛡 

• Mobility and joint control to support healthy growth and development 🤸 

Rather than rushing young athletes into heavy strength training, the Youth pathway ensures they build the movement quality and athletic foundation required to safely progress into more advanced training later.

The result is young footballers who move better, run faster, and develop into stronger athletes over time.

BUILDING STRENGTH, SPEED & PERFORMANCE CAPACITY

Development Pathway

Once athletes have developed strong movement competency, the focus shifts toward building strength, improving athletic performance, and developing the conditioning required for the demands of football.

The Development pathway integrates multiple performance qualities into a structured training system.

Training focuses on developing:

• Speed development and sprint mechanics ⚡ 

• Agility and change-of-direction ability ↔️ 

• Game-specific conditioning to improve the ability to run out matches 🏃 

• Structured strength development across the fundamental movement patterns 🏋️ 

• Progressive resistance training to build strength and durability 🦵 

• Injury resilience and physical robustness for the demands of the season 🛡 

• Mobility and movement quality to support performance and recovery 🤸 

Athletes also begin developing lifting competency, learning correct technique across major strength movements so they can continue progressing safely.

The result is athletes who are stronger, faster, more resilient, and physically prepared for the demands of competitive football.

MAXIMISING STRENGTH, POWER & PERFORMANCE

Mature Pathway

For experienced athletes with strong lifting competency, the Mature pathway focuses on maximising performance through advanced strength and power development.

Training in this pathway integrates:

• Advanced speed development and acceleration mechanics ⚡

• High-level agility and change-of-direction performance ↔️ 

• Game-specific conditioning to maintain performance across four quarters 🏃 

• Advanced strength training across the fundamental movement patterns 🏋️ 

• Power development through Olympic lifting variations and explosive training 💥 

• Robustness and injury resilience to tolerate high training and competition loads 🛡 

• Mobility and recovery strategies to maintain long-term performance 🤸 

Athletes in this pathway already possess strong movement competency and lifting technique, allowing training to focus on maximising performance qualities that translate directly to the field.

The result is athletes who are stronger, more powerful, and physically prepared to perform at the highest level of competition.