Synapse

Programme terms and coverage

Before you start a training block, read how we define progress, handle missed sessions, and what each plan actually includes. These notes keep the coaching relationship clear from the first assessment.

Movement screening firstEvery new athlete begins with a 60-minute biomechanical screen. We check ankle dorsiflexion, hip rotation, thoracic extension, and single-leg control. The results set your starting loads and exercise selection, not your age or gym experience.
Progressive overload rulesWe add weight or volume only when your technique holds at the current load. A typical block runs 4–6 weeks, with a deload week every fourth week. If you miss two consecutive sessions, we re-test your working sets before pushing heavier.
Sport-specific conditioningCricket, football, badminton, and athletics each get a separate conditioning template. A fast-bowling program emphasises hip hinge and deceleration; a badminton block focuses on lateral plyometrics and shoulder endurance. General fitness plans use a mixed template with no sport bias.
Injury history adjustmentsPast shoulder issues, knee pain, or lower-back tightness change the exercise menu. We substitute loaded variations with isometric or tempo work until you pass the relevant movement test. No plan is fixed at sign-up; it adapts to your weekly feedback.
Recovery and session limitsWe cap strength sessions at three per week and conditioning at two, so you have room for sport practice and rest. Each session includes a 10-minute mobility block and a 5-minute cool-down. Overtraining is not part of the program.
Programme updates and check-insYou get a revised plan every 4 weeks based on your logged lifts, sprint times, and subjective soreness. A mid-block check-in happens by phone or in person, and we adjust the next microcycle before you stall.

Training Blocks Built Around Your Sport

Every program at Synapse Performance starts with a movement screen and builds from your training age, injury history, and competitive calendar. Choose the format that matches your current season and commitment level.

Foundation Block

A 6-week entry point for athletes new to structured strength work. Covers barbell technique, basic plyometric progressions, and mobility restoration. Two sessions per week with a written home routine for off days.

Book a movement screen

Sport-Specific Conditioning

Designed around cricket, football, badminton, or athletics. Includes speed development drills, change-of-direction work, and position-specific strength circuits. Three sessions weekly, adjusted around your match schedule.

Start with an assessment

Return-to-Play Protocol

For athletes coming back from injury or a long layoff. Progressive loading phases, movement re-patterning, and clear criteria for advancing each week. One-on-one coaching with regular reassessment checkpoints.

Discuss your injury history

Performance Maintenance

A lighter-touch option for competitive seasons. One coached session per week plus a structured home template covering mobility, core stability, and pre-training activation. Keeps strength without adding fatigue.

Plan your in-season training