The Engine Room
Activ8 Performance
Rugby, General Fitness, Strength & Conditioning, Endurance, Functional Fitness, Functional Training, Field SportsBIG ENGINES WIN GAMES
Every player looks good in the first set. Games are decided by who can still make their tackles, still hit the line at pace, and still get off the ground in the 68th minute.
That capacity isn’t built by running yourself into the ground. It’s built by systematically developing every energy system rugby league demands in the right order, at the right time, at the right intensity.
THE ENGINE ROOM is a 8 week off-feet conditioning program built on the energy system development framework of Peter Mamo and applied specifically to the repeated high-intensity effort demands of rugby league. Every session runs on a Concept2 rower, Watt Bike, SkiErg or Assault bike. Your choice, every session, so you build a serious engine without adding a single kilometre of running load to your legs.
The program is built across three blocks:
BLOCK 1 — BUILD THE TANK (Weeks 1–3). Cardiac output, high resistance intervals and tempo work develop the aerobic base that every high-intensity effort you make is paid for by. Low intensity, high volume, no wasted work.
BLOCK 2 — RAISE THE CEILING (Weeks 4–6). Cardiac power intervals and threshold training lift your maximal aerobic power and push back the point where your legs fill up.
BLOCK 3 — RUGBY LEAGUE READY (Weeks 7–8). Alactic capacity, lactic power, “Set & Restart” repeat-effort clusters and interchange stint simulations convert your engine into game-specific repeat-effort capability.
Every prescription is anchored to your own testing numbers — a 10-second peak power test, a 6-minute max aerobic power test, and a 6-set repeat-effort test — re-measured at week 4 and week 8 so you can see exactly what you’ve built. Everything is heart-rate driven. No guessing. No smashing yourself for the sake of it. Just the right stimulus, on the right day, measured.
Get in The Engine Room.
Suitable for semi-professional and elite rugby league and rugby union athletes, and any collision-sport athlete building a base heading into preseason. Requires access to at least Concept2 rower or ski erg or watt-/assault bike and a heart rate monitor.
A
Off-Feet Conditioning Warm-Up
1 x 5:00
B
10 second peak power test
1 x 3 @ 10
C
Rest
1 x 5:00
D
6 Minute Max Effort Test
1 x 6:00
E
Cool Down
1 x 2:00
A
Off-Feet Conditioning Warm-Up
1 x 5:00
B
Rest
1 x 3:00
C
Cardiac Output
1 x 35:00
D
Cool Down
1 x 3:00
A
Off-Feet Conditioning Warm-Up
1 x 5:00
B
High Resistance Intervals
1 x 10 @ 10
C
Rest
1 x 3:00
D
Cardiac Output
1 x 10:00
E
Cool Down
1 x 2:00
A
Off-Feet Conditioning Warm-Up
1 x 5:00
B
Rest
1 x 3:00
C
Tempo Intervals
1 x 20 @ 12
D
Cool Down
1 x 2:00
Peter Mamo
I coach strength and conditioning in NRL Elite Pathways. Sprint mechanics, strength and energy system development are my areas. I don't write sessions to make you hurt, I write them to produce a specific adaptation, and I measure whether it worked.
There is no skill, no size and no speed that survives an empty tank. The players who are still dangerous in the 70th minute are the ones who built the engine to be there.
Get The Engine Room
Tyrone
Rugby League
Verified Athlete"Mamo's programs have been a massive help for me and my footy. I've seen a big difference in my strength and performance since working with him, and I always appreciate how much he helps me along the way. He's someone who always backs me and pushes me to be better."
Vincent
Rugby League
Verified Athlete"I’ve loved Mamo’s programs. He’s extremely knowledgeable and always has my body firing and performing at its best. His programming is challenging, well-structured and gets results. I’d highly recommend him to anyone looking to take their performance to the next level."
Josiah
Rugby League
Verified Athlete"Peter's programs changed how I see gym work. It's not just lifting heavy, every session has a clear purpose. He builds Rugby League specific movements into my training, so the strength, power and movement quality I develop in the gym shows up directly in my game."
Bo
Rugby League
Verified Athlete"Every exercise Mamo programs has a purpose and sits in the right place in the week, so I'm at my best come game day. He tailors it to exactly what I need, and across two years I've kept getting stronger even when my output is high and I perform with more confidence."
