STRENGTH VOL 1.
Why Not Performance
STRENGTH VOL 1.
- Our 10-week online strength program is designed to progressively build both muscle mass and raw strength. Starting with volume-based training, you'll focus on hypertrophy to increase muscle size before transitioning into heavier, max-effort work to boost your 3RM strength in major compound lifts. The program includes regular testing and re-testing to track your progress and adjust your training intensity accordingly. By combining volume training with heavy strength work, you'll enhance muscular endurance, improve joint health, and achieve significant gains in both size and strength
A1
Couch Stretch
1 x 1:00
A2
Pigeon Stretch.
1 x 1:00
A3
4 Point Adductor Pulse
1 x 5 @ 5
B1
ASLR - Banded
2 x 5
B2
Glute Bridge - Adductor Squeeze
2 x 5 @ 5
B3
Side-Plank
2 x 30
C
Deadlift (BB)
10, 6, 3, 3, 3
D1
Hip Thrust (BB)
3 x 10
D2
Plank (weighted)
3 x 0:30
E1
Landmine Press - Half Kneeling
3 x 10
E2
Hamstring Slider - Eccentric
3 x 5 @ 0:05
E3
Farmers Carry (KB)
3 x 50
A1
Shoulder Tap
2 x 6
A2
Face Pull - Banded
2 x 12
A3
Push Up - Eccentric
2 x 5 @ 5
B
Bench Press (BB)
10, 6, 3, 3, 3
C1
Bench Press (DB)
3 x 10
C2
Row - SA (DB)
3 x 10
D1
Long Lever Hamstring March
3 x 5
D2
Tricep Extension (Band)
3 x 10
D3
Russian Twist (Wall Ball)
3 x 5
A1
Couch Stretch
1 x 1:00
A2
Pigeon Stretch.
1 x 1:00
A3
4 Point Adductor Pulse
1 x 5 @ 5
B1
Copenhagen - Isometric
2 x 2 @ 10
B2
Kneeling Side Plank - Hip Adduction - Isometric
2 x 3 @ 0:05
B3
Monster Walk - Banded
2 x 5
C
Back Squat (BB)
10, 6, 3, 3, 3
D1
RFESS
3 x 10
D2
Calf Raise - Eccentric
3 x 8
E1
Shoulder Press (DB)
3 x 10
E2
Pull Up - Neutral
3 x 10
E3
Pallof Press - Half Kneeling + Rotation
3 x 5
Luke Kissick
ASCA LVL2, Bachelor of Exercise & Sport Science, Australian weightlifting federation power coach LVL 1. My passion is creating a competitive edge for athletes through implementing structured strength and speed programs
Joshua Smith
ASCA LVL 1, 3 Years in the S&C Scene working with national, elite, professional, semi professional and youth athletes. Specialising in speed, power and long term athletic development. My goal is to get you to become the best version of your athletic potential and give you every chance to succeed.
Why cant you take your game to the next level? Why cant you be the best at your craft? Give yourself every chance possible to be great! Why not?
Get STRENGTH VOL 1.
Samuel O'Connor
College Baseball Pitcher
Verified Athlete"As a pitcher, strength is crucial, and this strength program delivered on all fronts. Throwing velocity improved, and I feel more stable and explosive on the mound. The focus on strength was a game-changer for my performance. Highly recommend it for any baseball player serious about their game."
Lachlan Nantes
Professional Boxer
Verified Athlete"This strength program was exactly what I needed to level up in the ring. The sessions were tailored to enhance functional strength and explosive movement, which translated directly to my performance during fights. Highly recommend it to any fighter looking to gain an edge!"
Zach Nussey
AFL Player
Verified Athlete"This strength program has been a huge boost for my performance on the field. I’ve felt stronger in tackles, quicker off the mark, and more resilient. The program is well-designed, easy to follow, and backed by expert coaching. It’s a must for any athlete looking to take their game to the next level."
Britney Dolheguy
Professional Muay Thai Fighter
Verified Athlete"As a professional Muay Thai fighter, this strength program was exactly what I needed. It helped me build my top end strength, explosive power, improve my endurance, and stay injury-free. If you want a strength program that truly enhances performance in your sport, this is it."
