From the first movement screen to the final conditioning block, every phase is planned around your training age, injury history, and the demands of your sport. This page walks through the sequence we follow, what each stage involves, and the practical limits that keep the process honest.
From the first movement screen to the final conditioning block, each phase has a clear purpose, a defined duration, and a measurable exit point. No vague promises, just a sequence you can follow.
We start with a 90-minute session covering your injury history, sport demands, and a full movement screen. You leave with a written summary of your current capacity and the specific limitations we will address first.
Based on the assessment, we build a 4-week block that respects your training age and recovery capacity. The plan includes barbell technique work, plyometric progressions, and mobility protocols, with clear weekly targets.
Each session is coached in person, with real-time feedback on bar path, joint angles, and landing mechanics. We adjust loads and exercises based on how you move that day, not on a fixed spreadsheet.
Every 4 weeks we re-test key movements and compare them to your baseline. You get a short report with what improved, what stayed the same, and what the next block will prioritize.
In the final phase, we shift focus to speed development and sport-specific energy system work. This is where the strength gains translate into sprint times, jump height, and on-field confidence.
Once you hit your initial targets, we set up a lighter maintenance schedule and plan the next season's training cycle. The goal is to keep you durable and explosive without burning out.
Every block is built around your training age, injury history, and the demands of your sport. Here is how the structure holds together from assessment to the first full cycle.
You start with a 90-minute assessment covering ankle dorsiflexion, hip rotation, thoracic extension, and single-leg control. The results decide which exercises enter your program and which ones wait until mobility improves.
Before we add weight, we refine squat, hinge, and press patterns with tempo work and positional drills. This phase builds the movement quality that makes progressive overload safe later in the block.
Load increases follow a set of rules tied to your rep quality, not a fixed calendar. If your bar speed drops or technique breaks down, we hold the load and address the limiting factor first.
Jump and reactive work starts with low-intensity landings and builds toward sport-specific demands. A cricketer gets different progressions than a badminton player, even when the underlying strength base is similar.
Acceleration and change-of-direction work sits early in the session when the nervous system is fresh. We keep the volume tight so the quality stays high and the recovery cost stays low.
Each week includes mobility restoration, breathing work, and a clear deload schedule. Recovery is not an afterthought; it is a written part of the program with the same attention as the lifting sessions.