For footballers who want to maximise their performance and take their game to the next level.

FootyFit is a comprehensive, high-performance training system designed specifically for Australian Rules footballers who want to become stronger, faster, fitter, and more resilient. This evidence-based program integrates strength and conditioning, running mechanics, speed development, and injury prevention to build durable, game-ready athletes who can perform at their best all season—without breaking down. 

1. Structured, Phase-Based Athletic Development

✔ Long-Term Progression: Train through clearly defined phases that align with pre-season, in-season, and off-season demands.
✔ Smart Load Management: Progress intensity and volume systematically to maximise performance while minimising injury risk.

2. Strength & Power Development

✔ Football-Specific Strength: Develop lower-body and trunk strength to improve contested work, acceleration, and repeat efforts.
✔ Explosive Power Training: Build force production through compound lifts, unilateral work, and power-focused movements.

3. Speed, Acceleration & Change of Direction

✔ First-Step Speed: Improve acceleration mechanics to win the first few metres at stoppages and contests.
✔ Agility & Deceleration Control: Train efficient change of direction and braking mechanics to protect joints and enhance game speed. 

4. Conditioning for Match Demands

✔ Game-Specific Fitness: Develop aerobic capacity and repeat sprint ability to maintain performance across all four quarters.
✔ Energy System Balance: Train the right systems at the right time—without unnecessary fatigue.

5. Running Mechanics & Movement Quality

✔ Efficient Running Technique: Refine posture, stride mechanics, and force application to improve speed and endurance.
✔ Movement Re-Education: Address faulty patterns that limit performance or contribute to recurring injuries.

6. Injury Prevention & Athletic Resilience

✔ Joint & Tissue Robustness: Strengthen hips, knees, ankles, and hamstrings to tolerate the demands of football.
✔ Mobility & Recovery Strategies: Maintain range of motion and tissue quality to support long-term availability.

7. Coaching, Guidance & Accountability

✔ Expert Programming: Every element is designed by a high-performance strength and conditioning coach with elite football experience.
✔ Clear Direction & Consistency: Follow a proven system that removes guesswork and keeps you progressing week to week.

FootyFit is ideal for footballers at any level who want to train with purpose, stay on the park, and build the physical foundations required for long-term success. Stop guessing. Train like an athlete. Build a body that performs when it matters most.

For Team Sport Athletes Ready to Break the Game Open

The 12-week Speed for the Field Program is built for team sport athletes who want to develop true, game-breaking speed. Grounded in proven athletic development principles, this program focuses on building the strength and sprinting ability that separates good players from great ones.

Each week includes:

- 2 Strength Sessions: Focused on anterior and posterior chain development to build explosive, balanced power. 

- 2 Speed Sessions: Targeted acceleration and top-end speed work to maximise quickness, breakaway ability, and on-field dominance.

This program is designed to systematically develop the strength, power, and raw speed needed to change the game—whether you're chasing down an opponent, breaking a tackle, or bursting into space. Built on traditional strength and speed foundations that have stood the test of time, this is your blueprint for next-level athletic performance.

The Agility Program is a professionally-designed program to improve quickness, reaction time, and multi-directional movement. Tailored for athletes who need to pivot, change direction, and maintain control during high-speed play, this program focuses on building explosive power, coordination, and efficiency.

1. Agility Mechanics and Technique

• Change of Direction Training: Learn proper foot placement, body alignment, and weight distribution to pivot quickly and safely.
• Reaction Drills: Improve your ability to respond to unpredictable stimuli, enhancing game-time decision-making.
• Balance and Coordination: Develop precise control of your body for smooth transitions and efficient movement patterns.

2. Multi-Directional Speed Development

• Lateral Movements: Improve your side-to-side speed with shuffle drills, lateral bounds, and cone-based exercises.
• Diagonal and Rotational Movements: Incorporate drills that mimic real-world sports scenarios requiring complex movement.
• Backward Running: Build confidence and control when moving in reverse or retreating during gameplay.

3. Strength and Power for Agility

• Explosive Lower Body Training: Focus on plyometric exercises, such as box jumps and depth jumps, to improve ground reaction force.
• Single-Leg Stability: Strengthen each leg independently to enhance balance and prevent injuries during directional changes.
• Core Power: Integrate rotational and anti-rotational exercises to stabilise your torso and improve overall control.

4. Quickness and Footwork Drills

• Ladder Drills: Develop fast and precise footwork using agility ladders to improve rhythm and timing.
• Cone Drills: Practice zig-zag and figure-eight patterns to master acceleration and deceleration in tight spaces.
• Sprint Starts: Train short bursts of explosive movement to excel in quick takeoff situations.

5. Jumping and Landing Mechanics

• Controlled Landings: Learn how to absorb impact safely to prevent injury during jumps and directional changes.
• Vertical and Horizontal Jump Training: Improve explosive power for upward and forward movement.
• Reactive Jumps: Combine speed and power to enhance reactive strength and agility.

6. Mobility and Flexibility Training

• Dynamic Warm-Ups: Use sport-specific warm-ups to prepare muscles and joints for high-speed movements.
• Joint Mobility Focus: Enhance ankle, hip, and knee mobility to support efficient directional changes.
• Active Recovery: Incorporate flexibility exercises to maintain range of motion and prevent stiffness.

7. Decision-Making Under Pressure

• Cognitive Agility Drills: Combine physical agility with quick decision-making to mimic real-game scenarios.
• Unpredictable Stimuli: Use reaction balls, partner cues, and visual signals to develop split-second reactions.
• Game-Specific Simulations: Practice drills tailored to the specific demands of your sport.

8. Progressive Training Plan

• Structured Sessions: A clear weekly plan featuring 3 agility sessions and 2 strength training sessions to maximise your ability to effectively and safely change direction quickly.
• Intensity Scaling: The difficulty of exercises increases as your agility improves to ensure consistent progress.
• Recovery Days: Integrated rest periods to support adaptation and reduce fatigue.

9. Performance Monitoring and Tracking

• Tracking tools to measure progress and refine training goals.
• Objective data ensures you stay on track to hit your targets.

10. Access to Coaching Expertise

• Expert guidance and personalised support to ensure proper progression and maximise results.
• Get personalised advice and answers to your questions through the app's direct messaging feature.

The Agility Program is ideal for athletes who want to sharpen their on-field performance, react faster, and dominate in their sport. Whether you’re playing football, basketball, soccer, or any sport requiring quick turns and precise movement, this program equips you with the tools to excel.

For Beginners Ready to Start Strong and Build for Life

My 16-week Couch to 5K Program is designed for those beginning their running journey or returning after time away. Following a proven, steady progression, this program combines walk/run sessions, strength training, and swimming to build your fitness safely and effectively—without overwhelming your body.

Each week includes:

- 2 Walk/Run Sessions: Gently develop cardiovascular fitness and running confidence. 

- 2 Strength Sessions: Build essential muscle support to prevent injuries. 

- 2 Swimming Sessions: Boost endurance while reducing impact on joints.

With a strong foundation laid the right way—honouring how great athletes have always built themselves—you’ll finish this program running 5km continuously and ready for bigger challenges ahead. Whether you're starting for the first time or making a comeback, this is the perfect first step toward a lifetime of running.

For Runners Ready to Set a New 10K Personal Best

My 12-week 10K Race Program is designed for runners who are serious about running their fastest 10km yet. Built on the timeless principles of intelligent training, this program strikes the perfect balance between speed, endurance, and strength.

Each week is carefully structured for maximum results:

- Monday – Easy Run: Recover, rebuild, and prepare. 

- Tuesday – Intervals: Sharpen top-end speed and running economy. 

- Wednesday – Strength Training: Build the durability needed to train and race harder. 

- Thursday – Tempo Run: Develop the stamina to hold strong, fast paces. 

- Friday – Strength Training: Maintain resilience and support performance. 

- Saturday – Hills: Improve strength, form, and power. 

- Sunday – Long Run: Extend endurance and support race-day strength.

This program is about more than just finishing—it’s about racing with confidence, speed, and strength. Backed by proven methods and a respect for how champions have always prepared, it’s your path to a new 10K personal best.

For Runners Ready to Chase Their Fastest Half Marathon Yet

My 12-week Half Marathon Race Program is built for runners already running around 30km per week who are ready to take their training to the next level. With a structured, proven approach that respects the traditions of great endurance preparation, this program will sharpen your speed, build your strength, and develop the stamina needed to race your best.

Each week follows a purposeful schedule:

- Monday – Easy Run: Recover, rebuild, and prepare. 

- Tuesday – Intervals: Build speed, strength, and efficiency. 

- Wednesday – Strength Training: Develop resilience and power. 

- Thursday – Efforts: Practice race-like intensity and mental toughness. 

- Friday – Strength Training: Continue building a strong, injury-resistant body. 

- Saturday – Hills: Boost running power, form, and durability. 

- Sunday – Long Run: Extend endurance and build confidence for race day.

This program is designed to help you not just complete a half marathon—but race it with strength, speed, and pride. Built on principles that have stood the test of time, it’s your pathway to running your fastest half marathon yet.

For Committed Runners Preparing to Step Up to the Full Marathon

This 12-week Marathon Building Program is designed for runners who are currently running around 40km per week and are ready to take the next step toward marathon success. With a progressive and structured approach, this program will safely increase your weekly mileage to 70km per week, laying a rock-solid foundation for marathon-specific preparation.

Each week includes a strategic mix of sessions to build aerobic endurance, improve running economy, and develop strength and resilience:

- Monday – Easy Run: Promote recovery and aerobic development. 

- Tuesday – Tempo Run: Boost your lactate threshold and mental toughness. 

- Wednesday – Strength Training: Build durability and reduce injury risk. 

- Thursday – Intervals: Increase speed and running efficiency. 

- Friday – Strength Training: Reinforce athletic movement patterns. 

- Saturday – Hill Repeats: Enhance power, form, and strength under fatigue. 

- Sunday – Long Run: Extend your endurance and mental stamina.

This program is ideal to begin 9 to 6 months before your marathon race. Upon completion, you'll be fully prepared to transition into the Marathon Base Program (6–3 months out) and then into the Marathon Race Program (final 3 months), giving you the best possible chance of running your strongest marathon yet.

If you're serious about your running and committed to long-term performance, this is the essential stepping stone between recreational distance running and serious marathon preparation.

For Runners Building Toward Peak Marathon Readiness

The Marathon Base Program is the second stage in your marathon journey, designed to be completed 6 to 3 months out from your race. This 12-week program builds upon the work completed in the Marathon Building Program, maintaining higher mileage (typically 70–80km per week) while introducing more marathon-specific workouts.

Each week is carefully structured to develop your aerobic base, dial in race pace familiarity, and strengthen the body and mind for the training ahead. Expect:

- Continued easy and long runs to build aerobic efficiency 

- Progressive tempos and marathon-pace efforts for pace control 

- Targeted interval sessions for aerobic power and speed endurance 

- Strength training to maintain tissue tolerance and reduce injury risk 

- Hill work and fatigue-based sessions to mimic late-race conditions

By the end of this program, you'll be well-prepared to enter the final and most specific phase of your training: the Marathon Race Program. The goal here is not just to run a marathon—but to run it well, with strength, control, and confidence.

For Runners Ready to Peak and Perform on Race Day

The final 12 weeks. This is where it all comes together.

The Marathon Race Program is designed for runners who have completed the Building and Base phases and are now 3 months out from race day. This program focuses on sharpening race-specific fitness, rehearsing race pace, and tapering correctly so you can toe the start line physically primed and mentally prepared.

Weekly mileage continues to build gradually over the first 6 weeks—from approximately 70km to a peak of around 95km—before tapering in the final 6 weeks to ensure optimal race-day freshness. During this phase, the emphasis shifts toward specificity, precision, and execution:

•  Long runs with marathon pace segments
•  Goal-paced tempos and intervals for pacing discipline
•  Simulation sessions that mimic race fatigue
•  Race week tapering to allow for optimal recovery and sharpness
•  Final strength sessions to maintain resilience without fatigue

By the end of this program, you won’t just be marathon-ready—you’ll be race-ready. With your training layered in a traditional and proven progression, you’ll be fully prepared to give your best on the day that matters most.

The Speed Program is a professionally-designed, 12-week training plan designed to enhance your speed and explosive power, equipping you with the tools to excel in any sport or race. With a balanced focus on strength, conditioning, and recovery, the Speed Program builds the foundation for faster and more efficient movement.

1. Top-End Speed Development

• Focus on improving your maximum sprinting velocity with advanced running drills and sprinting techniques.
• Build strength and coordination to maintain top speed for longer distances.

2. Acceleration Training

• Target the crucial first steps of your sprint with explosive start drills and acceleration training.
• Build power and technique to improve your ability to reach top speed quickly.

3. Strength and Power

• Gym sessions tailored to develop the key muscle groups for speed, including hamstrings, glutes, and core.
• Exercises like deadlifts, squats, and explosive lifts ensure functional strength.
• Accessory exercises like the Bosch plate switch and wall hip iso catch specifically target key muscles and movements for running.

4. Plyometrics and Reactive Power

• High-intensity jumping drills to improve ground reaction forces and explosive takeoff.
• Progressions from bounding to depth jumps build reactive strength for speed.

5. Running-Specific Mobility and Flexibility

• Targeted end-range strengthening exercises to enhance range of motion and reduce injury risk.
• Improve dynamic flexibility to ensure efficient and fluid movement patterns.

6. Sprint-Specific Conditioning

• Interval sprints and endurance training designed to build anaerobic capacity and maintain speed over distance.
• Sessions tailored to simulate race or game-day scenarios.

7. Performance Monitoring and Tracking

• Tracking tools to measure progress and refine training goals.
• Objective data ensures you stay on track to hit your targets.

8. Support and Guidance

• Expert guidance and personalised support to ensure proper progression and maximise results.
• Get personalised advice and answers to your questions through the app's direct messaging feature.

9. Professionally-Designed Training Plan

• A structured, periodised program tailored to your current fitness level and goals.
• Clear session breakdowns, recovery guidance, and progression strategies.

The Speed Program is ideal for athletes looking to run faster, improve performance in their sport, or dominate their races. With its emphasis on both the science and practice of speed development, you’ll not only see measurable gains but also learn how to sustain them for long-term success.

For runners of any level who have been suffering from knee pain or who are coming back from a knee injury.

The Knee Rehab: 4-Phase Program is a comprehensive, high-performance rehabilitation system designed specifically for runners recovering from knee pain or injury. This evidence-based program focuses on progressive strength development, mobility, neuromuscular control, and running-specific mechanics to ensure a safe and structured return to pain-free running while minimising re-injury risk.

1. Progressive, Phase-Based Rehabilitation

✔ Systematic Recovery: Move through four structured phases, gradually increasing strength, mobility, and impact tolerance.
✔ Individualised Progression: Advance only when pain levels are controlled, ensuring a safe and effective return to running.

2. Strength & Stability Training

✔ Key Muscle Activation: Strengthen quads, glutes, hamstrings, and calves to provide optimal knee support.
✔ Single-Leg Stability Work: Improve balance and control to reduce knee stress and improve running mechanics.

3. Mobility & Soft Tissue Optimisation

✔ Joint Mobility & Flexibility: Address stiffness and restrictions with dynamic mobility drills.
✔ Targeted Recovery Work: Incorporate foam rolling and soft tissue release to enhance movement efficiency.

4. Running-Specific Strength & Plyometrics

✔ Impact Tolerance & Elasticity: Progress from controlled plyometrics to dynamic single-leg loading for running readiness.
✔ Mechanics & Form Refinement: Use drills and movement re-education to reinforce proper running technique.

5. Structured Return to Running

✔ Gradual Volume & Intensity Progression: Follow a walk-run approach, with controlled mileage increases based on pain-free movement.
✔ Cadence & Stride Adjustments: Optimise step rate and landing mechanics to reduce knee load and improve efficiency.

6. Injury Prevention & Long-Term Resilience

✔ Strength Maintenance & Mobility Work: Continue weekly strength and plyometric sessions to support durability.
✔ Load Management & Recovery Strategies: Learn how to balance training load and recovery to prevent future setbacks.

7. Expert Support & Progress Tracking

✔ Guided Plan: Each phase is designed by a high-performance expert in running mechanics and rehabilitation.
✔ Progress Monitoring: Track milestones and adjust your plan based on pain levels, strength gains, and running ability.

This program is ideal for runners at any level looking to rebuild knee strength, restore confidence, and return to training stronger than before. Take control of your recovery and start your comeback today!

For anyone suffering with shoulder pain and may not be able to lift their arm over their head or who is coming back from shoulder surgery and has completed their acute physiotherapy rehab.

The Shoulder Rehab Program is meticulously designed for athletes and individuals recovering from shoulder injuries, addressing pain, mobility, stability, and strength. The program uses progressive, science-backed protocols to ensure safe and effective recovery while enhancing shoulder function for long-term resilience.

1. Comprehensive Shoulder Assessment

• Movement Screening: Identify limitations, imbalances, and compensations in shoulder range of motion.
• Posture Analysis: Evaluate shoulder alignment and its impact on mechanics and pain.
• Baseline Strength Testing: Measure starting strength levels to guide individualised programming.

2. Mobility Restoration and Pain Management

• Targeted Stretching: Regain range of motion with dynamic and static stretches for the chest, shoulders, and upper back.
• Joint Mobilisations: Improve scapular and glenohumeral joint mobility using gentle mobilisation techniques.
• Pain Reduction Techniques: Integrate isometric holds and low-load exercises to alleviate discomfort while rebuilding capacity.

3. End-Range Strengthening

• Rotator Cuff Activation: Strengthen stabilising muscles of the shoulder using resistance bands and light weights.
• End-Range Stability Work: Build strength at the extremes of your range of motion to protect against future injury.
• Eccentric Strength Training: Focus on controlled, slow lowering movements to improve tendon strength and resilience.

4. Scapular Stability and Control

• Scapular Retraction Drills: Strengthen the upper back to enhance shoulder blade positioning and movement.
• Serratus Anterior Activation: Focus on exercises like wall slides and push-up variations to support the scapula.
• Proprioception Training: Develop awareness of shoulder blade movement for better coordination and control.

5. Core and Upper Body Integration

• Core Stability Exercises: Strengthen your core to create a solid foundation for shoulder movement.
• Kinetic Chain Focus: Incorporate exercises that engage the entire upper body for functional movement patterns.
• Anti-Rotation Strength: Use bands and cables to challenge shoulder stability during dynamic movements.

6. Progressive Strength Development

• Gradual Load Progression: Build strength through carefully scaled exercises like shoulder presses and rows.
• Functional Strength Training: Reintroduce sport-specific or work-related movements to prepare for real-life demands.
• Unilateral Training: Focus on one side at a time to correct imbalances and ensure symmetrical strength.

7. Plyometric and Dynamic Control

• Reactive Shoulder Work: Introduce plyometric drills like medicine ball throws to rebuild explosive power.
• Dynamic Stability Drills: Use tools like stability balls and sliders to challenge the shoulder under various conditions.
• Return-to-Play Progressions: Gradually integrate sport-specific drills to ensure readiness for competitive performance.

8. Recovery and Maintenance Practices

• Soft Tissue Work: Use foam rollers, massage balls, and other tools to release tight muscles and fascia.
• Active Recovery Days: Incorporate light exercises and mobility drills to promote recovery between sessions.
• Post-Rehab Maintenance: Develop a long-term routine to keep your shoulders strong and injury-free.

9. Tailored Programming and Expert Guidance

• Individualised Plans: Adapt exercises to your specific injury, pain levels, and recovery goals.
• Weekly Progress Checks: Monitor your recovery and adjust your program as needed.
• Expert Support: Access coaching advice and video demonstrations to ensure proper form and execution.

10. Performance Tracking

• Mobility Metrics: Regular assessments to measure improvements in range of motion.
• Strength Benchmarks: Track your progress in key lifts and movements.
• Pain-Free Functionality: Monitor your ability to perform daily and athletic tasks without discomfort.

The Shoulder Rehab Program is ideal for athletes, fitness enthusiasts, and anyone looking to recover from shoulder injuries while building strength and resilience. Whether you're recovering from a rotator cuff tear, impingement, or instability, this program provides the structured pathway to restore function and prevent future setbacks.