A 3-PHASE HYBRID PROGRAM DESIGNED TO BUILD YOU INTO THE ATHLETE THAT CAN DO IT ALL

A science-backed, 12-week progressive training system designed to improve compound strength, stability, endurance, power, mobility, and neuromuscular control across every plane of movement.

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This 3-phase program bridges the gap between traditional strength training and athletic performance, integrating often-overlooked elements such as dynamic stability, multi-directional movement, cardiovascular conditioning, and explosive capacity.

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• Phase 1 establishes a robust foundation of muscular strength, joint stability, and motor control.

• Phase 2 strategically increases load while introducing plyometrics and speed development to enhance reactive strength and coordination.

• Phase 3 integrates functional movement patterns, high-velocity power work, and advanced strength training to optimize real-world and sport-specific performance.

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This program will objectively track progress through baseline testing of your compound lifts in Week 1 and final Testing in week 12. This program is designed for you to PR your lifts, alongside improvements in stability, power, speed and endurance.

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Each phase is strategically designed by a physiotherapist to refine your athletic capacity, build resiliency and unlock new levels of performance.