Choose your Own Program

Session Length: 40-60 mins

Frequency: 3 days/week. 2 days in season.

Equipment suggestion: This program makes use of barbells, dumbbells, weight racks, cable machines and medicine balls which are found in typical gyms.

Training Goal: Strength, Speed, Power

Session Length: 40-60 mins

Frequency: 3 days/week - 2 days in-season

Equipment suggestion: This program makes use of barbells, dumbbells, weight racks, cable machines and medicine balls which are found in typical gyms.

Training Goal: Strength, Speed, Power

Session Length: 30-50mins

Frequency: 2 days/week

Equipment suggestion: This program makes use of dumbbells, weight racks, cable machines and medicine balls which are found in typical gyms.

Training Goal: Strength, Postural Stability, Running Economy

Session Length: 30-50mins

Frequency: 2 days/week

Equipment suggestion: This program makes use of barbells, dumbbells, weight racks, cable machines and medicine balls which are found in typical gyms.

Training Goal: Strength, Stabilty, Running Economy

Session Length: 30-50 mins

Frequency: 2 days/week.

Equipment suggestion: This program makes use of barbells, dumbbells, weight racks, cable machines and medicine balls which are found in typical gyms.

Training Goal: Acceleration, Rotational Strength, Stability

Session Length: 30-50 mins

Frequency: 2 days/week.

Equipment suggestion: This program makes use of barbells, dumbbells, weight racks, cable machines and medicine balls which are found in typical gyms.

Training Goal: Acceleration, Rotational Strength, Stability

Session Length: 30-40 mins

Frequency: 5 days/week

Equipment required: Resistance bands, kitchen chair, towel/yoga mat for comfort

Training Goal: Intermediate workout, more advanced movements, moderate to higher intensities

Session Length: 30-40 mins

Frequency: 3 days/week

Program Name: Dumbbells and Bands for health, Basic

Equipment suggestion: Dumbbells, Resistance Tubes/Bands

Alternative equipment:Full Water bottles, tins or other weighted items that are safe to use.

Training Goal: Beginner introduction to exercise, for those with years of inactivity and looking to get started. You will have improved flexibility, fitness and vitality.

Session Length: 30-50 mins

Frequency: 3 days/week

Experience: 6-12 months gym experience

Equipment suggestion: This program makes use of dumbbells, weight racks, cable machines and medicine balls which are found in typical gyms.

Training Goal: Improved flexibility, fitness, strength and vigour.

Session Length: 30-40 mins

Frequency: 5 days/week

Equipment suggestion: Dumbbells (light), medicine ball

Alternative equipment: Full Water bottles, food tins or other weighted items that are safe to use, bag for life with some items in.

Training Goal: Improved bodyweight strength, confidence builder, easy to moderate intensity