Team Athlete

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Some Teams We Work With

200+

School Athletes

(across rugby, cricket, hockey, netball and football)

12+

Individual Athletes

(swimmers, triathletes, badminton and tennis players)

8+

Teams

(netball, rugby, football and hockey)

*currently preparing Netball NI for the Commonwealth and World Cup qualifying test matches.

This programme is designed specifically for school and club level netball players who are working to improve their performance on the court. The programme is designed in three phases, which in turn are each broken down into 4- week blocks. Each phase will work to develop strength, power and speed, and will incorporate a range of fitness sessions to improve cardiovascular fitness.

Pre-Season

This training phase is designed to prepare athletes for their in-season games, with a strong emphasis on strength training and will incorporate a metabolic conditioning component, designed to increase the body’s capacity to store and deliver energy. The programme is delivered on a 4 day per week split; two days of traditional strength training, followed by 2 days of power development and metabolic conditioning.

Strength Training: These training days are based on the traditional push/pull concept and will incorporate movements such as squat variations, bench variations, deadlifts and a range of other strength training auxiliary movements which are designed to support an increase in strength by encouraging the development of lean muscle mass.

Power Development and Metabolic Conditioning: To focus on the development of power in these athletes, the following 2 days of training will consist of Olympic Lifts and their variations. These 2 days will conclude with a metabolic condition circuit, comprised of a variety of different elements. These circuits will progressively increase in intensity as you move through the programme, ensuring that athletes continue to adapt their metabolic capacity.

This programme is ideally purchased between 8-12 weeks before first game of the season. This will help prepare the body for the up-coming season and develop key qualities, strength, power, speed and conditioning. Programmes contain protocols on all of the above elements, training a minimum of 3 days per week.

In-Season

The main focus of this phase will be to maintain and improve the gains made during the pre-season phase. The training elements are designed to work on speed, power and strength as well as the development of effective energy delivery systems. Maintaining above qualities will involve a programme of micro-dosing over a period of 20 weeks, training a minimum of 3 days per week.

Off-Season

This phase is designed to support the athlete in their recovery from season and prepare their base layer for next season. This should ideally be completed 6 weeks post season.

This programme is perfect for athletes who have some experience in training and have access to a gym.

This programme is designed specifically for school and club level rugby players who are training to improve their performance on the pitch. The programme is broken down into 3 phases, of 12 weeks in length.

Pre-Season

For this phase, the emphasis is placed is preparing the athlete for high tempo matches, which have become so prevalent in today’s game. The programme will have a strong emphasis on strength training and will incorporate a metabolic conditioning component, designed to increase the body’s capacity to store and deliver energy.

This training phase is designed on a 4 day per week split; two days of traditional strength training, followed by 2 days of power development and metabolic conditioning.

Strength Training: These training days are based on the traditional push/pull concept and will incorporate movements such as squat variations, bench variations, deadlifts and a range of other strength training auxiliary movements which are designed to support an increase in strength by encouraging the development of lean muscle mass.

Power Development and Metabolic Conditioning: To focus on the development of power in these athletes, the following 2 days of training will consist of Olympic Lifts and their variations. These 2 days will conclude with a metabolic condition circuit, comprised of a variety of different elements. These circuits will progressively increase in intensity as you move through the programme, ensuring that athletes continue to adapt their metabolic capacity.

Throughout the duration of this pre-season phase the athlete will see a tremendous increase in overall strength and muscle mass as well as watching their body adapt to the tasks that will be asked of them when it’s time to perform on the big stage.

In-Season

The main focus of this phase will be to maintain and improve the gains made during the pre-season phase. The training elements are designed to work on speed, power and strength as well as the development of effective energy delivery systems. Maintaining above qualities will involve a programme of micro-dosing over a period of 20 weeks, training a minimum of 3 days per week.

Off-Season

This phase is designed to support the athlete in their recovery from season and prepare their base layer for next season. This should ideally be completed 6 weeks post season.

This programme is perfect for athletes who have some experience in training and have access to a gym.

This programme is designed for GAA players who are performing at school or club level, who are looking to improve their game with a year- long, phased training programme. The programme will have a strong emphasis on the development of strength, power and speed as well as including a range of fitness sessions.

Pre-Season

This training phase is designed to prepare athletes for their in-season games, with a strong emphasis on strength training and will incorporate a metabolic conditioning component, designed to increase the body’s capacity to store and deliver energy. The programme is delivered on a 4 day per week split; two days of traditional strength training, followed by 2 days of power development and metabolic conditioning.

Strength Training: These training days are based on the traditional push/pull concept and will incorporate movements such as squat variations, bench variations, deadlifts and a range of other strength training auxiliary movements which are designed to support an increase in strength by encouraging the development of lean muscle mass.

Power Development and Metabolic Conditioning: To focus on the development of power in these athletes, the following 2 days of training will consist of Olympic Lifts and their variations. These 2 days will conclude with a metabolic condition circuit, comprised of a variety of different elements. These circuits will progressively increase in intensity as you move through the programme, ensuring that athletes continue to adapt their metabolic capacity.

This programme is ideally purchased between 8-12 weeks before first game of the season. This will help prepare the body for the up- coming season and develop key qualities, strength, power, speed and conditioning. Programmes contain protocols on all of the above elements, training a minimum of 3 days per week.

In-Season

The main focus of this phase will be to maintain and improve the gains made during the pre-season phase. The training elements are designed to work on speed, power and strength as well as the development of effective energy delivery systems. Maintaining above qualities will involve a programme of micro-dosing over a period of 20 weeks, training a minimum of 3 days per week.

Off-Season

This phase is designed to support the athlete in their recovery from season and prepare their base layer for next season. This should ideally be completed 6 weeks post season.

This programme is perfect for athletes who have some experience in training and have access to a gym.

This programme is designed for football players who are performing at school or club level, who are looking to improve their game with a year- long, phased training programme. The programme will have a strong emphasis on the development of strength, power and speed as well as including a range of fitness sessions.

Pre-Season

This training phase is designed to prepare athletes for their in-season games, with a strong emphasis on strength training and will incorporate a metabolic conditioning component, designed to increase the body’s capacity to store and deliver energy. The programme is delivered on a 4 day per week split; two days of traditional strength training, followed by 2 days of power development and metabolic conditioning.

Strength Training: These training days are based on the traditional push/pull concept and will incorporate movements such as squat variations, bench variations, deadlifts and a range of other strength training auxiliary movements which are designed to support an increase in strength by encouraging the development of lean muscle mass.

Power Development and Metabolic Conditioning: To focus on the development of power in these athletes, the following 2 days of training will consist of Olympic Lifts and their variations. These 2 days will conclude with a metabolic condition circuit, comprised of a variety of different elements. These circuits will progressively increase in intensity as you move through the programme, ensuring that athletes continue to adapt their metabolic capacity.

This programme is ideally purchased between 8-12 weeks before first game of the season. This will help prepare the body for the up- coming season and develop key qualities, strength, power, speed and conditioning. Programmes contain protocols on all of the above elements, training a minimum of 3 days per week.

In-Season

The main focus of this phase will be to maintain and improve the gains made during the pre-season phase. The training elements are designed to work on speed, power and strength as well as the development of effective energy delivery systems. Maintaining above qualities will involve a programme of micro-dosing over a period of 20 weeks, training a minimum of 3 days per week.

Off-Season

This phase is designed to support the athlete in their recovery from season and prepare their base layer for next season. This should ideally be completed 6 weeks post season.

Netball

Netball Pre-Season
Netball In-Season
Netball Off-Season

Rugby

Rugby Pre-Season
Rugby In-Season
Rugby Off-Season

GAA

GAA Pre-Season
GAA In-Season
GAA Off-Season

Football

Football Pre-Season
Football In-Season
Football Off-Season