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 TrainingA 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.
1 sessions per week
Must use App app to view and log training
Program Training
A
Stationary Bike
1 x 3:00
B1
90/90 Switches
1 x 10
B2
Lying Hamstring Floss
1 x 10
B3
Thoracic Extension on Foam Roller
1 x 10
C1
Banded Open Book
2 x 10
C2
KB Plank Slide
2 x 10
D1
Elevated Explosive push ups
2 x 6
D2
Medicine Ball Slam
2 x 6
E1
Barbell Bench Press Testing
8, 5, 3, 2, 1, 1, 1, 1 @ 40, 60, 70, 80, 90, 100, 100, 100 %
E2
Seated MB Throw (POWER TESTING)
3 x 1
F1
Seated Arnold DB Press
3 x 10
F2
Single arm lat-pull down
3 x 10
G1
Farmers carry
3 x 30
G2
Alternating single leg V - Up
3 x 20
G3
1/2 Kneeling plate axe chop
3 x 6
H1
Doorway pec stretch
2 x 0:40
H2
Thoracic extension hold on bench
2 x 0:40
Prep
A
RAMP Sprint Warm up
RAMP WARM UP 1. Raise (heart rate, blood flow) * Easy jog 2 x 40m * Side shuffle 2 x 20m each way 2. Activate (Engage key muscle groups) Glute bridge x 10 * Mini band lateral walk x 10 each way * Pogo hops x 15m 3. Mobilise (Take your joints through a full range of dynamic motion) * World's greatest stretch x 3 each side * Leg swings x 10 each direction, each leg * Downward dog calf pumps x 20 each side Potentiate ( increase the speed, power, and intensity to match the session) * Bounding x 15m * Build up runs 3 x 30m at 60%, 70%, 80%
B
20m Sprint TESTING
3 x 1
C
505 Agility Drill
2 x 2
D1
Wall Drill March
2 x 10
D2
A-march drill
2 x 20
D3
A Skip Drill
2 x 20
D4
Ankle Dribbles
2 x 20
E
Sprinting Strides
5 x 1 @ 60
F
Aerobic Work
1 x 15:00
G1
Couch stretch hold w/ overhead lateral reach
2 x 0:40
G2
Lying hamstring stretch
2 x 40
G3
Gastroc Stretch on pole
2 x 40
A
Stationary Bike
1 x 3:00
B1
90/90 Switches
1 x 10
B2
Lying Hamstring Floss
1 x 10
B3
Thoracic Extension on Foam Roller
1 x 10
C1
Banded Open Book
2 x 10
C2
Body weight Squat
2 x 10
C3
Body Weight Split Squat
2 x 6
D1
Jump Squat
2 x 6
D2
Pogo Jump
2 x 10
E1
Barbell Front Squat
8, 5, 3, 2, 1, 1, 1, 1 @ 40, 60, 70, 80, 90, 100, 100, 100 %
E2
Countermovement test (at home)
4 x 1
F1
Hamstring curl with sliders (Eccentric)
3 x 8
F2
Goblet Lateral Lunge
3 x 8
G1
Isometric calf raise into bar (double leg)
3 x 0:20
G2
Side plank w/ hip abduction hold
3 x 0:20
G3
Tall Kneeling Hip CARS
3 x 6
H1
Elevated Pigeon Stretch STATIC
2 x 0:40
H2
Couch Stretch (Hip Flexors)
2 x 0:40
H3
Adductor rock back stretch hold
2 x 0:40
Prep
A
RAMP Sprint Warm up
RAMP WARM UP 1. Raise (heart rate, blood flow) * Easy jog 2 x 40m * Side shuffle 2 x 20m each way 2. Activate (Engage key muscle groups) Glute bridge x 10 * Mini band lateral walk x 10 each way * Pogo hops x 15m 3. Mobilise (Take your joints through a full range of dynamic motion) * World's greatest stretch x 3 each side * Leg swings x 10 each direction, each leg * Downward dog calf pumps x 20 each side Potentiate ( increase the speed, power, and intensity to match the session) * Bounding x 15m * Build up runs 3 x 30m at 60%, 70%, 80%
B
1.2km Run Time trial
1 x 1200
C
Aerobic Work
1 x 10:00
D1
Couch stretch hold w/ overhead lateral reach
2 x 0:40
D2
Lying hamstring stretch
2 x 40
D3
Gastroc Stretch on pole
2 x 40
A
Stationary Bike
1 x 3:00
B1
90/90 Switches
1 x 10
B2
Lying Hamstring Floss
1 x 10
B3
Thoracic Extension on Foam Roller
1 x 10
C1
Banded Open Book
2 x 10
C2
KB Plank Slide
2 x 8
C3
Body Weight Split Squat
2 x 6
D1
Broad Jump
2 x 6
D2
Pogo Jump
2 x 10
E1
Barbell Deadlift TESTING
8, 5, 3, 2, 1, 1, 1, 1 @ 40, 60, 70, 80, 90, 100, 100, 100 %
E2
Strict Press
10, 8, 3, 2, 1, 1, 1 @ _ , 40, 70, 80, 90, 90, 90 %
F1
Single KB Bulgarian Split Squat
3 x 8
F2
Chest-Supported DB Row
3 x 8
G1
DB Tibialis Raises
2 x 20
G2
Adductor side plank hold
2 x 0:20
G3
DB Side Bend
2 x 12
H1
Elevated Pigeon Stretch STATIC
2 x 0:40
H2
Couch Stretch (Hip Flexors)
2 x 0:40
H3
Adductor rock back stretch hold
2 x 0:40
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)
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."
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!"
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"
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"