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PRE SZN

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Introducing "The Quade Cooper Method," a cutting-edge 12-week strength and conditioning program designed for the elite athlete. Led by the world-renowned rugby player, Quade Cooper, this program is not for the faint of heart. It's an intense, no-holds-barred approach to athletic performance, guaranteed to push you to your limits and beyond.

Get ready to experience the ultimate test of strength and endurance as you embark on a journey to unlock your full potential. The Quade Cooper Method is designed to challenge you in every aspect of your physical training, combining a mix of heavy lifting, explosive power movements, and endurance-focused drills. With each passing week, you'll feel the intensity ratchet up, as you take your athletic abilities to new heights.

The end result? A leaner, stronger, and more powerful you, with the confidence and skills to dominate on the field. So, are you ready to take your game to the next level? Take on "The Quade Cooper Method" and become a world-class athlete like Quade himself.

Quade Cooper

Strength and Conditioning

Athletic Performnace

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The Quade Cooper Method

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Block 2

Looking to take your performance to the next level? Look no further than Will Genia's Performance Program. Designed by the world-class rugby player himself, this 8-week strength and conditioning program will push you to your limits, delivering results that will leave you feeling like a world-class athlete. Whether you're a seasoned veteran or a beginner, Will's program will help you build strength, power, and explosiveness, empowering you to reach new heights in your athletic pursuits. So what are you waiting for? Join Will on the path to greatness and unleash your full potential

Rugby Union

Athletic Performance

Will Genia Performance Program

This Block will help acclimatize your body to the work that's ahead. It will prepare you to play like a pro

Block 1 - General Physical Preparation

Say goodbye to average results and hello to gains! The off-SZN Hypertrophy and Strength Program is designed to take your muscle building and strength to the next level. With three blocks of intense 4 week programs, this program uses advanced techniques like wave loading, heavy light supersets, and increasing weight with a back off set to maximize muscle growth and help you reach your goals. Whether you're a seasoned weightlifter or just starting out, this program is the perfect way to build muscle mass and gain strength in a challenging, yet achievable way.


Hypertrophy

Strength

Muscle size

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The Off SZN - Hypertrophy and Strength

Introduction to higher volume work, preparing you for the work to come!

Block 1 Volume accumulation

Combine heavy load in compound movements with lighter weights in supplementary movements to thoroughly fatigue the target muscles.

Block 2 - Heavy Light Supersets

Another high volume block to keep the gains coming. 5 sets of a main lift, progressively getting heavier every set, until the last back off set which will light you up.

Block 3 12-10-8-6-15

Get ready to take your athletic performance to the next level with "The Pre-SZN Strength and Power Program". This comprehensive 12-week program is designed to help you build strength, power, and explosiveness from head to toe. With 3 separate blocks of 4-week programs, you'll get a well-rounded workout experience that challenges your muscles and helps you reach your goals.
First, you'll start with strength clusters, using cutting-edge cluster sets to maximize your strength gains. Next, you'll tackle the traditional 5x5 strength training program, giving you a solid foundation of power. Finally, you'll move onto pyramid training, where the reps drop and intensity increases each week, pushing you to new limits and taking your performance to the next level.
Whether you're a seasoned athlete or just starting your journey, this program is designed to help you reach your full potential. Don't let the off-season slow you down. Join "The Pre-SZN Strength and Power Program" today and get ready to dominate your sport!


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The PRE SZN - Strength and Power

Cluster Sets: This bock will build some serious strength into your main lifts. Clusters will help expose you to very heavy weights, for higher reps than you are used to - forcing your body to get substantially stronger in the process.

Block 1 Strength Clusters

5 sets of 5 reps is the original strength and size program, that has lasted the test of time., with good reason. Over this 4 week block you will build both size and strength through your whole body enabling you to perform at a significantly higher level come game time.

Block 2 5x5

Block 3 Pyramid

Unleash your inner athlete with 'The Strength and Power Athlete' program! This 12 week journey, broken into three blocks of 4 weeks each, is designed to bring out the best in you. The program combines the best of strength and power training with cutting-edge Olympic and plyometric movements to take your athletic performance to the next level. In the first block, you'll push yourself to the limit with decreasing reps and increasing weight, preparing your body for the explosive power and strength of the second block's strength and power clusters. And finally, the third block will bring you to a peak in strength and power, with high weight and low volume, leaving you feeling unstoppable. Transform into the athlete you were meant to be with 'The Strength and Power Athlete' program.

Power

Speed

Athleticism

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The Strength and Power Athlete

Multiple sets of heavy weights, plus the inclusion of power and Olympic movements to prepare you body to be at its most powerfull. Be strong, and use it for athletic performance.

Block 1 - 6,6,4,4,2,2

Block 2 Cluster

This block will take you to your peak performance!

Block 3 - 5,4,3,2,1

Unleash the beast within with 'Fill Your Jersey', the ultimate hypertrophy program designed for serious athletes who refuse to settle for mediocrity. This grueling 5-day per week program is not for the faint of heart. It demands your blood, sweat, and tears, but the rewards are worth it. Be warned, this is not a program for beginners. You must be willing to push yourself to the limit to see the kind of results that will make others envious. With 4 unique weeks that are rotated to create the ultimate muscle-building stimulus, you'll experience an unparalleled transformation that will leave you feeling unstoppable. Only the strong survive, and 'Fill Your Jersey' will separate the champions from the mere mortals. Are you ready to rise to the challenge?

Muscle

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Fill Up your Jersey - The Ultimate Hypertrophy program of the Pros

4 weeks are all different from each other

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Block 4

Get ready to push your limits and reach new heights of strength and performance with "The Athlete's 10x10" program. Designed specifically for advanced athletes, this program challenges you to tackle 10 sets of 10 reps of intense, full-body exercises. With each block building upon the last, you'll experience a volume accumulation phase, followed by two high-intensity blocks that bring you to peak performance. This is the ultimate test for anyone looking to build mass, strength and take their athletic abilities to the next level. Get ready to conquer The Athlete's 10x10 program and become a true powerhouse.

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The Athletes 10 x 10

10 sets of 10 reps, Use the same weight for all sets, start with a weight you could get 20 reps with - roughly 60% of you best. once you achieve all 100 reps ( 10x10)  increase the weight for the next session.

Block 1 10 x 10

10 sets of 5 reps, alternating between A weeks and B weeks increasing the weight every session, while decreasing the reps.

Block 2 10 x 5,4,3

Block 3 10 x 5,4,3  Peaking Wave

This is a 3 day a week program designed to be used in a competition season. Your training sessions will be recovery and maintenance based at  the front end of the week and power and power and performances based towards the end of the week making sure you are primed ready to perform highly on game day.
Day 1 and 2 will help you build and maintain your strength and size, with day 3 being a power spark up to have you ready for game day.
There is a bonus day 4, which is an upper body pump session that should have little impact on your game performance should you choose to implement it.

Sports

Performance

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IN SZN Peak Performance

This block s designed to be used in competition season. You will train at least 3 days per week, with an optional 4th upper body pump day. The first 2 days of the week are focused on recovery, movement, and maintaining your strength and size through your body. The 3rd day of the week is a power / spark up day, priming you to perform on the weekend