STRUCTURED, EVIDENCE BASED PLANS DELIVERED TO YOUR PHONE THROUGH A PROFESSIONAL S&C APP

ONLINE COACHING AND PROGRAMS

TAKE YOUR TRAIN AND PERFORMANCE TO THE NEXT LEVEL WITH STRUCTURED PROGRAMS AND INDIVIDUALISED ONLINE COACHING.

ONLINE PERFORMANCE X REHABILITATION

Whether you're recovering from injury, preparing for operational demands or working towards specific fitness goals, our evidence-based training and rehabilitation provides the structure, guidance and ongoing support to build strength, endurance and physical resilience.

Our Online Performance & Rehab Coaching combines physiotherapy with individualised strength and conditioning to help you recover from injury while continuing to develop strength, endurance and physical capacity so you return to sport, training or operational duties stronger, fitter and better prepared than before your injury.

HOW IT WORKS

1. Situation – Fill in the Survey and We'll Book Your Discovery Call

Discuss your injury, current training and individual needs. Together, we'll determine the most suitable service: weekly Performance & Rehab, fortnightly coaching or monthly programming.

2. Mission – Establish Your Goals

Complete your initial assessment to identify your physical limitations, establish performance goals and develop a clear plan towards returning to full capacity.

3. Execute – Follow Your Program

Implement your individualised rehabilitation and strength and conditioning plan through structured workouts, physiotherapy sessions and progressive training.

4. Admin Log – Track Your Progress

Use our professional strength and conditioning app to record training results, document wins and barriers, and upload exercise videos for technique feedback.

5. Command & Signal – Ongoing Communication

Stay connected through weekly WhatsApp or Signal communication for coaching support, feedback and adjustments to keep your rehabilitation and performance progressing.

Ready to Get Back to Full Capacity?

Whether you're working towards returning to duty, getting back into sport or rebuilding your physical performance, get a clear plan tailored to your injury, goals and training demands.

PROGRAMS

Not ready to commit to online coaching? Start with one of our affordable, one-time payment programs.

TACTICAL MOBILITY

Designed for tactical athletes and first responders who spend long hours wearing body armour, helmets, duty belts and carrying heavy equipment.

Tactical Mobility is a 6-week, full-body mobility program designed to reduce stiffness, improve movement quality and develop strength and control through greater ranges of motion.

The program is broken into 3 progressive, 2-week phases:

Phase 1 – Position (Weeks 1–2)

Develop positional awareness, control and tolerance through co-contractions, low-load mobility drills, static stretching and box breathing.

Phase 2 – Pattern (Weeks 3–4)

Improve movement quality and control through eccentric exercises, controlled articular rotations and dynamic mobility drills.

Phase 3 – Power (Weeks 5–6)

Build strength, tissue capacity and the ability to produce and absorb force through newly developed ranges of motion using plyometrics, deep-tier oscillations, loaded eccentrics and heavy isometric holds.

The Outcome: Move beyond temporary flexibility improvements. Develop usable mobility, strength and control to move more freely under load, train effectively and meet the physical demands of operational duties.

Program Details:

  • 3 full-body session per week

  • 20-25 minutes per session

  • Targets the spine, shoulders, hips, knees and ankles

  • Equipment: Foam roller, moderate to heavy dumbbell/kettlebell and resistance bands.

  • $50 for 1 year access

OPERATIONAL RESET

Designed for tactical athletes returning from field exercises, courses or deployments who want to rebuild strength, endurance and operational fitness.

Operational Reset is a 8-week program combining full-body strength and conditioning, running and swimming to progressively improve physical performance.

Weekly Training Structure:

Monday: Gym – Squat Focus + Threshold Conditioning Circuit

Tuesday: Gym – Upper Body Push/Pull Focus

Wednesday: Run – Easy Run or Threshold Intervals

Thursday: Gym – Deadlift Focus + Aerobic Conditioning

Friday: Gym – Split Squat Focus + Arms

Saturday: Run – VO₂ Max Intervals or Long Run

Sunday: Swim

Each gym session includes a 10-minute movement preparation routine to improve mobility and prepare the body for training.

The Outcome: Improve your 2.4km run time, increase maximum pull-ups, push-ups and sit-ups, and develop greater 3-rep-max strength in the bench press, squat and deadlift.

Program details

  • 8-week progressive program

  • 4 gym sessions, 2 runs and 1 swim per week

  • Approximately 60 minutes per session

  • Requires a well-equiped gym or home gym, plus swimming access on Sundays

  • $99 for 1 year access

FORCE CAPACITY

Designed for defence personnel, first responders and contact athletes looking to develop maximal strength and the ability to repeatedly produce force under physical demands.

Force Capacity is a 12-week strength and conditioning program combining heavy resistance training, anaerobic conditioning and aerobic development to build raw strength that transfers to real-world performance.

Weekly Training Structure:

Monday: Gym – Lower Body Squat Focus + Anaerobic Capacity

Tuesday: Gym – Upper Body Horizontal Push/Pull

Wednesday: Off-Feet Aerobic Conditioning + Mobility

Thursday: Gym – Deadlift Focus + Run, Carry & Crawl Conditioning Under Fatigue

Friday: Gym – Upper Body Vertical Push/Pull

Saturday: VO₂ Max Intervals or Hill Sprints

Sunday: Easy Run or Swim

The Outcome: Increase your 1-rep-max strength in the squat, bench press, deadlift, weighted pull-up and overhead press, while developing the conditioning to repeatedly produce high levels of force under fatigue.

Program Details:

  • 12 weeks of progressive strength and conditioning

  • 4 strength and conditioning sessions per week

  • 3 sessions covering aerobic conditioning, mobility and running or swimming

  • 60-90 minutes per session

  • Requires well equipped gym or home gym, plus swimming access on Sundays

  • $150 for 1 year access

RUNNER RESILIENCE

Designed for defence personnel, first responders and tactical athletes looking to improve running performance, endurance and resilience to repetitive loading.

Runner Resilience is a 12-week program combining evidence-based running training and physiotherapy principles to improve running economy, aerobic capacity and tissue tolerance, with a focus on half-marathon (21.1km) performance.

Training Phases:

Phase 1 – Base Building (Weeks 1–4)

Develop an aerobic foundation while progressively strengthening muscles, tendons and joints to tolerate increasing running loads.

Phase 2 – Speed Durability (Weeks 5–8)

Improve lactate threshold, running economy and fatigue resistance through tempo intervals, hill efforts and progressive long runs.

Phase 3 – Peak Performance (Weeks 9–12)

Maximise race-specific endurance and aerobic power through longer runs and VO₂ max intervals, followed by a reduction in training load to optimise 21.1km performance.

The Outcome: Improve your 21.1km run time while developing greater running economy, aerobic endurance and physical resilience to tolerate higher running volumes and intensities.

Program Details:

  • 12 weeks, divided in 3 progressive 4-week phases

  • 3-4 run sessions per week

  • 2 full-body strength sessions per week

  • 1-2 off-feet aerobic conditioning and mobility sessions per week

  • Requires a well-equiped gym or home gym

  • $150 for 1 year access

READY TO GET STARTED?

Whether you're recovering from injury, returning to duty or looking to improve your physical performance, we're here to help you move forward.

contact us

T: 0468 162 678

Located at The Strength Junction

44 Paisley Drive, Lawnton, 4051 QLD

clinic hours

Mon & Wed: 1200 - 1800

Tue & Thu: 0600 - 1200

Fri: 0700 - 1200

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