Primed Performance

Rugby, Hockey, Volleyball, Football , Basketball, Functional Fitness, Marathon, Baseball , Softball, Track & Field, General Fitness, Endurance, Obstacle Course Racing, Handball, Water Polo, Functional Training, Women's Training
Coach
Emily Coggan

A 12-week off-season program that builds real strength and real speed, for club, rep and semi-professional athletes ready to push toward the next level.

The 12-week journey
A real periodised build, from base to speed, with recovery planned in.

Weeks 1 to 4
* Build the base
Establish strength, movement quality and work capacity. Testing in week 1 sets your baseline.

Weeks 5 to 8
* Add the load
Progress strength and intensity as your base solidifies, with a deload to keep you fresh.

Weeks 9 to 12
* Convert to speed
Turn strength into speed and power. Retest in week 12 to see exactly how far you've come.

Features
1 sessions per week
Must use App app to view and log training
Program Training
$71
Get Primed BASE (12-week Off-season program)
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Weeks 1 to 4 - Build the base
☆ Establish strength, movement quality and work capacity. Testing in week 1 sets your baseline.
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Weeks 5 to 7 - Add the load
☆ Progress strength and intensity as your base solidifies, with a deload to keep you fresh.
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Weeks 9 to 12 - Convert to speed
☆ Turn strength into speed and power. Retest in week 12 to see exactly how far you've come.
Features
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Programming 5 days per week
3 gym, 1 engine, 1 speed. Structured to build without burning you out.
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Exercise Video Guidance
Instructional videos to guide your training and make execution easy
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Programmed by a coach who will challenge you, understand your goals, and keep you progressing.
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Phase 1: Lower strength ❤️‍🔥

A1

90/90 Switches

1 x 10

A2

Lying Hamstring Floss

1 x 10

A3

Thoracic Extension on Foam Roller

1 x 10

A4

Banded Open Book

2 x 10

B1

Banded Glute Bridge

2 x 10

B2

Body weight Squat

2 x 10

B3

Body Weight Split Squat

2 x 6

B4

Tall to short

2 x 4

C1

Seated Jump Squat

2 x 6

C2

Pogo Jump

2 x 10

D

Countermovement test (at home)

4 x 1

E

Front Squat

3 x 10 @ 70 %

Coach
More from Primed Performance
coach-avatar Emily Coggan

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Get in at the founding price

For the first 14 days only, BASE is $69 (AUD). From 15 October it's $99 (AUD), for good.

Get Primed BASE (12-week Off-season program)
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FAQs
What do I need to run it?
Gym access and the ability to already squat, hinge and press. BASE is not a beginner program, it assumes you've got the fundamentals and want a real off-season plan built on top of them.
How is it delivered?
Through TrainHeroic, the gold-standard training app. Every session is written end to end with video demonstrations, coaching cues, weight tracking and your testing data all in one place.
How much time per week?
Five sessions: three gym, one engine (conditioning) and one speed. It's structured to build you without burning you out across the off-season. Sessions average around 60 minutes varying on athlete experience (NOTE: week 1-2 always takes the longest as you get familiar with the exercises).
Is this coaching?
BASE is a structured program, not 1:1 coaching. It's the option for athletes who want a Primed Performance program but aren't ready to commit to full online coaching. If you want individual coaching, that's on the coaching page.
I am an everyday person not training for sport can I still do it?
Absolutely! This program will build EPIC everyday athletes, in fact it covers things you miss when you stop playing sport or having club trainings so this will help your movement longevity and you'll continue to be an all-round weapon.
Do I keep it?
Yes. BASE is a one-off purchase. Run it this off-season, then run it back next year.
The Proof
verified-athlete-avatar Cohen

Basketball, club to nationals

Verified Athlete

"Emily's coaching has helped my game so much. I'm stronger on the court and faster in my lateral and vertical movements. She really knows her stuff."

verified-athlete-avatar Piper

400m Track athlete

Verified Athlete

"I have loved Em's coaching! I have developed so much this year already with strength, technique and confidence in my training, all thanks to Em!"

verified-athlete-avatar Jazzy

Basketball, club to State at nationals

Verified Athlete

"The programming and videos work really well for me. I could do it at my own pace, and I've noticed a big difference in my basketball game. It's all positive"

verified-athlete-avatar Aydan

Regional cricketer -> Sydney 1st grade

Verified Athlete

"Would highly recommend this program for any aspiring young athlete. Emily has a high level of expertise in optimising training for each athlete's chosen sport"

Primed BASE (12-week Off-season program)
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