Training plans for every sport

Australian Rules Football

Running volume, marking power and two-footed kicking, built for your position

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Basketball

Shooting reps, defensive conditioning and vertical power, tuned to your season.

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Cricket

Pre-season fitness, bowling workload and match-day sharpness, tuned to your role.

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CrossFit

Strength, metcons and gymnastics skill work, weighted toward your actual weaknesses.

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Cycling

FTP-based intervals, endurance rides and tapering, built around your event.

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Netball

Footwork, vertical jump and match conditioning, tuned to your position and season.

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Powerlifting

Squat, bench and deadlift programming, periodised toward your total or meet.

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Rugby

Contact strength, repeated sprints and skills, built for your position and season.

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Rugby League

Repeated tackling load and six-tackle set conditioning, built for your position

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Running

Easy runs, tempo, intervals and a real taper, built around your goal race.

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Swimming

Technique drills, pace sets and open water prep, built around your goal.

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Tennis

On-court technique, lateral speed and match conditioning, built around your game.

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Triathlon

Swim, bike and run balanced around the hours you actually have, plus bricks.

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Weightlifting

Snatch and clean & jerk technique, plus the strength to back it up.

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BJJ

Positional drilling, live rolling and grip strength, built around your belt and goals.

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Muay Thai

Pad work, clinch and roadwork, structured around your fight or fitness goal.

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Obstacle Course Racing

Grip strength for obstacles and trail endurance, built around race day

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Padel

Explosive lateral movement and wall-rebound reading, built for doubles

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Pickleball

Quick hands at the net and kitchen-line strategy, built for any age

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Rowing

Steady state, technique and interval pieces, built around your erg score or regatta.

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Surf Lifesaving

Surf swim, board paddling and beach sprints, built around your events.

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Trail Running

Vert, technical terrain and long efforts, built around your race and terrain.

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3D Archery

Unmarked-distance judging and course endurance, built around your calendar.

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Adventure Racing

Trail running, mountain biking and navigation, combined into multi-hour race endurance.

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Aikido

Ukemi conditioning, balance and joint mobility, built for your next grading

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Air Pistol

One-armed hold endurance and trigger control, built around your match calendar.

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Air Rifle

Standing-position endurance and trigger control, built around your match calendar.

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Alpine Skiing

Leg strength, edge control and on-snow technique, built around your season.

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American Football

Position-specific strength and explosive power, built for your role and season

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Aquabike

Swim-to-bike pacing and transition efficiency, built around your race calendar and your goal

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Aquathlon

Swim, run — balanced training with transition practice built around your race date.

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Archery

Draw-weight strength and repeatable form built for consistent groups under pressure

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Arm Wrestling

Hooking, top-rolling and wrist strength, trained for the table

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Artistic Swimming

Breath-hold endurance, eggbeater strength and choreography timing, trained as one system

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Australian Rules Football

Running volume, marking power and two-footed kicking, built for your position

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Axe Throwing

Release point, rotation calibration and clutch-shot accuracy, built around your league or your next tournament

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Badminton

Footwork, smash power and match conditioning, built around your game.

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Bandy

Skating endurance, stick skills and reading a full-size pitch on ice, built around your season and your position

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Barebow Archery

Instinctive aiming and form consistency, built around your competition calendar.

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Baseball

Arm care, velocity and hitting power, built around your position

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Basketball

Shooting reps, defensive conditioning and vertical power, tuned to your season.

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Beach Flags

Reaction speed, sprint power and dive technique, built around your carnival calendar.

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Beach Relay

Soft-sand speed and clean changeovers, built around your carnival calendar.

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Beach Soccer

Sand-specific conditioning, first-touch control and overhead technique, built around your beach and your next tournament

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Beach Sprint

Soft-sand speed and start technique, built around your carnival calendar.

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Beach Tennis

Volley consistency, sand footwork and serve power, built around your club or your next tournament

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Beach Volleyball

Sand-running conditioning and all-round skills for 2-a-side play

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Biathlon

Cross-country ski power paired with the calm to shoot straight afterward

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BJJ

Positional drilling, live rolling and grip strength, built around your belt and goals.

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Blind Football

Ball-sound orientation, communication systems and match conditioning, built around your squad's schedule

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BMX Racing

Gate-start power and reaction time trained for a race that's over in 30 seconds

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Board Race

Paddling technique, turns and wave-catching, built around your carnival calendar.

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Board Relay

Paddling fitness and clean changeovers, built around your carnival calendar.

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Bobsleigh

Push-start sprint power and steering precision, built around your role in the sled.

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Bocce

Rolling accuracy, knock-out shots and touch, built around your club or your next league match

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Boccia

Fine motor precision, shot-selection tactics and mental consistency, built around your classification and equipment

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Bodybuilding

Body-part splits and progressive overload, built around your physique goal

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Bossaball

Trampoline bounce control, capoeira-influenced footwork and team play, built around your squad's schedule

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Bouldering

Max strength and explosive power for short problems, not long routes

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Box Lacrosse

Contact conditioning, quick-stick skills and rink transition speed, built around your position

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Boxing

Roadwork, bag work and sparring prep, structured around your fight or fitness goal.

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Cameron Relay

Swim and craft fitness, built around your assigned leg and carnival calendar.

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Camogie

Hurl skills, first-touch control and sprint conditioning, built around your club season and your position

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Capoeira

Ginga rhythm, acrobatics and flexibility, trained for the roda

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Chess

Calculation reps, opening prep and the physical stamina to stay sharp deep into a long game

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Climbing

Finger strength, technique and endurance, built around your project grade.

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Compound Archery

Release-aid technique and sight-picture consistency, built around your competition calendar.

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Cornhole

Release consistency, airmail accuracy and blocker shots, built around your league or your next backyard tournament

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Cricket

Pre-season fitness, bowling workload and match-day sharpness, tuned to your role.

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Croquet

Roquet accuracy, break-building and hoop approach angles, built around your club or tournament calendar

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Cross Country

Off-road speed and hill strength, periodised across your whole cross country season.

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Cross-Country Skiing

A massive aerobic engine, poling power and technique work, built around your season

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CrossFit

Strength, metcons and gymnastics skill work, weighted toward your actual weaknesses.

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Curling

Delivery power, sweeping endurance and balance, built around your season

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Cycling

FTP-based intervals, endurance rides and tapering, built around your event.

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Cyclocross

Hour-long threshold suffering with barriers, run-ups and mud thrown in

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Darts

Repeatable release mechanics and composure under pressure, not fitness for fitness's sake

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Decathlon

Ten events, two days — speed, jumps and throws balanced across your whole programme.

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Disc Golf

Drive power, approach touch and putting consistency, built around your bag and your course

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Discus Throw

Spin technique and rotational power, built around your competition calendar.

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Diving

Rotation technique, entry mechanics and air awareness, built board by board and platform by platform

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Dodgeball

Throwing accuracy, catch reliability and reaction speed, built around your league or your team's next match

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Drag Racing

Reaction time, launch consistency and race-day composure, built around your class and your track schedule

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Dragon Boat Racing

Paddle power, crew timing and race-pace conditioning, built around your race calendar.

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Dressage

Rider core strength, balance and test preparation, built around your competition level.

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Duathlon

Run, bike, run — balanced around your race date, with transition practice built in.

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Endurance Riding

Rider fitness, pacing strategy and recovery, built around your ride distance and competition calendar

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Esports

Reaction time, posture and the cardiovascular base pro teams use to last a tournament day

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Fencing

Footwork, lunge power and reaction speed, sharpened for your next bout

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Field Archery

Distance judging and uneven-terrain shooting, built around your course calendar.

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Field Hockey

Stick skills, speed and repeated sprint conditioning, tuned to your position.

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Figure Skating

Jump rotation power, edge control and off-ice conditioning, built around your programme

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Finswimming

Monofin technique, breath-hold pacing and race starts, built around your event and competition calendar

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Flag Football

Route-running speed and explosive acceleration, no contact conditioning required

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Floorball

Low stick-handling, sharp direction changes and repeatable high-tempo shifts, built for the rink

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Footbag

Foot-eye coordination, trick consistency and net-game rallies, built around freestyle or competitive net play

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FootGolf

Kick accuracy, distance control and short-game touch, built around your course or your next tournament

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Footvolley

Headers, bicycle-kick attacks and sand footwork, built around your beach and your next tournament

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Freediving

CO2 tables, diaphragm stretching and calm breath-hold work, built around your depth or static goal

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Freestyle Skiing

Explosive takeoff power, aerial body awareness and landing resilience, built around your discipline

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Futsal

Close control, quick decisions and repeat-sprint conditioning, built around your season.

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Gaelic Football

High-intensity running, hand-passing and solo-running skill, built for your role

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Gaelic Handball

Both-handed striking, court movement and match conditioning, built around your grade and your next championship

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Goalball

Full-body diving technique and sound-based spatial awareness for blind and vision-impaired athletes

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Golf

Mobility, rotational power and range time, built to actually lower your scores.

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Gravel Racing

Long unpaved miles, self-sufficiency and pacing across whatever terrain shows up

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Gymnastics

Skill progressions, conditioning and flexibility, matched to the moves you're chasing.

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Half Marathon

Tempo runs, speed work and a long run build, tuned to your goal time and race day.

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Hammer Throw

Turn technique and rotational speed, built around your competition calendar.

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Heptathlon

Seven events, two days — speed, jumps and throws balanced across your whole programme.

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High Jump

Approach curve, take-off power and flop technique, built around your competition calendar.

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Highland Games

Rotational throwing power and event-specific technique for caber, hammer and stone

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Hurdles

Hurdle rhythm and technique, built around your meet calendar.

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Hurling

Hurley skills, aerial catching and elite aerobic running, built around your position

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Hyrox

Compromised running, station technique and roxzone transitions, built around your race date

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Ice Dance

Deep edgework, partner synchronisation and rhythm interpretation, built around your season.

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Ice Hockey

Skating power, shot technique and repeat-shift conditioning, tuned to your position.

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Inline Skating

Stride efficiency, cornering technique and race conditioning, built around your discipline and your goal

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IRB Racing

Crew fitness and boat-handling skill, built around your carnival calendar.

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Javelin Throw

Run-up speed, block technique and rotational power, built around your competition calendar.

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Jet Ski Racing

Core and grip endurance, turn technique and race-day conditioning, built around your race calendar

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Judo

Throws, groundwork and grip fighting, built around your grade and competitions.

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Kabaddi

Breath-hold conditioning, raiding agility and grappling strength, built around your role

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Karate

Kumite sharpness, kata precision and conditioning, built around your grading or competition.

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Karting

Neck and core strength, reaction speed and race-day endurance, built around your race calendar.

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Kayaking & Canoeing

High-rate paddling power and technique, built around whichever discipline puts you on the water

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Kendo

Suri-ashi footwork and strike precision, conditioned for grading and shiai

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Kickboxing

Combinations, footwork and ring conditioning, built around your next bout or class

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Kitesurfing

Kite control, water-start consistency and board skills, built around your local wind and your session goals

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Korfball

No-backboard shooting touch, off-ball movement and defensive marking, built around your club or league season

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Kubb

Baseline accuracy, distance calibration and king-throw technique, built around your club or your next tournament

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Lacrosse

Stick skills, speed and repeat-sprint conditioning, tuned to your position.

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Lawn Bowls

Delivery consistency and the balance to hold a crouch, not a fitness overhaul

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Long Distance Running

Aerobic volume and even pacing, built around your race calendar.

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Long Jump

Approach speed and take-off technique, built around your competition calendar.

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Luge

Pull-start power, aerodynamic tuck endurance and steering precision, built around your goal.

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Marathon

Long runs, tempo work and a smart taper, built around your goal time and race date.

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March Past

Marching endurance and drill precision, built around your squad's carnival calendar.

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Middle Distance Running

Speed and aerobic endurance combined, built around your race calendar.

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Mini Golf

Putting consistency, obstacle-reading and mental focus, built around your course and your next tournament

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MMA

Striking, wrestling and grappling, blended and periodised around your fight camp.

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Modern Pentathlon

Fencing, swimming, riding and laser-run balanced across five unrelated disciplines

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Motocross

Whole-body strength and arm-pump-resistant endurance, built for wrestling a bike over rough terrain

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Motorsport

Neck strength, heat tolerance and reaction time, built for the driver rather than the car

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Mountain Biking

Climbing power, technical skill and race-pace conditioning, built around your event.

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Mountaineering

Load-carrying endurance and altitude conditioning for multi-day objectives

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MTB Downhill

Impact-ready strength and razor-sharp line choice for gravity racing

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MTB Enduro

Technical descending skill paired with the climbing fitness to reach the next stage

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Muay Thai

Pad work, clinch and roadwork, structured around your fight or fitness goal.

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Netball

Footwork, vertical jump and match conditioning, tuned to your position and season.

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Nordic Combined

Ski jump power and cross-country endurance, balanced without either dragging the other down.

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Obstacle Course Racing

Grip strength for obstacles and trail endurance, built around race day

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Ocean Swim

Open-water endurance and sighting technique, built around your race calendar.

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Open Water Swimming

Sighting technique, pacing and rough-water conditioning, built around your event distance.

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Orienteering

Off-trail running fitness paired with the navigation sharpness to read a map at speed

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Padel

Explosive lateral movement and wall-rebound reading, built for doubles

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Parkour

Vaults, precision jumps and landing strength, built around the obstacles you actually train on

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Pelota & Jai Alai

Explosive arm power, wall-rebound reaction time and footwork in a narrow court

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Pétanque

Pointing accuracy, shooting technique and touch, built around your club or your next tournament

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Pickleball

Quick hands at the net and kitchen-line strategy, built for any age

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Platform Tennis

Screen-play reading, volley control and cold-weather conditioning, built around your league and your goal

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Pole Vault

Run-up speed, plant timing and the gymnastics strength to invert cleanly over the bar.

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Polo

Off-horse fitness, mallet accuracy and match conditioning, built around your chukkas and your handicap

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Pool & Billiards

Stance, bridge-hand consistency and cue-ball touch, drilled the way a real match demands

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Powerboat Racing

Core and grip endurance, reaction starts and race-day conditioning, built around your race calendar

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Powerlifting

Squat, bench and deadlift programming, periodised toward your total or meet.

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Quadball

Broomstick-running speed, position-specific skill work and full-contact conditioning, built around your club's season

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Race Walk

Legal technique and aerobic endurance, built around your race calendar.

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Racquetball

Court movement, shot accuracy and match conditioning, built around your level and schedule.

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Rapid Fire Pistol

Draw-to-shot speed and recoil recovery, built around your match calendar.

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Recurve Archery

Back-tension strength and a repeatable shot sequence, built around your competition calendar.

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Relay

Baton exchange technique and team speed, built around your changeover zones.

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Rescue Tube Race

Swim fitness and rescue technique, built around your race calendar.

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Resuscitation & Rescue (R&R)

Rescue swim fitness and resuscitation proficiency, built around your carnival calendar.

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Rhythmic Gymnastics

Apparatus mastery, flexibility and artistry, trained together the way routines demand

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Rifle (3 Positions)

Kneeling, prone and standing stability, built around your match calendar.

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Ringette

Skating speed, ring-handling accuracy and passing, built around your club or league season

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Rogaining

Long-distance navigation, route-choice strategy and multi-hour pacing, built around your next event

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Roller Derby

Low-stance endurance, hitting strength and jammer acceleration, built for full-contact skating

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Roller Hockey

Skating speed, stick skills and positional play, built around your club or league season

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Rowing

Steady state, technique and interval pieces, built around your erg score or regatta.

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Rugby

Contact strength, repeated sprints and skills, built for your position and season.

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Rugby League

Repeated tackling load and six-tackle set conditioning, built for your position

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Rugby Sevens

Repeated top-end sprints and aerobic capacity for the wide-open sevens game

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Running

Easy runs, tempo, intervals and a real taper, built around your goal race.

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Sambo

Throws, groundwork and leg-lock defence, built around your weight class and your next tournament

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Savate

Fencing-derived footwork, precise kicking and glove-and-boot conditioning, built around your grade and your next assaut

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Sepak Takraw

Bicycle-kick power, hip flexibility and aerial coordination, built around your position

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Shooting Sports

Trigger control, breath control and the stillness to hold a perfect position

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Short Track Speed Skating

Cornering power, crossover technique and pack tactics, built for the tight 111m oval.

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Shot Put

Glide or spin technique paired with explosive strength, built around your competition calendar.

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Show Jumping

Rider fitness, reaction speed and course preparation, built around your competition calendar.

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Sim Racing

Neck strength, core stability and heat tolerance for sustained g-forces in the rig

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Sitting Volleyball

Upper-body and core power for spikes and blocks, built while seated

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Skateboarding

Fall-safe strength, ankle stability and the pop to land tricks clean

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Skeet

Crossing-target tracking and lead calculation, built around your squad calendar.

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Skeleton

Push-start sprint power and prone steering precision, built around your goal and level.

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Ski Cross

Landing-absorption strength, reactive agility and race-line tactics for head-to-head terrain racing.

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Ski Jumping

Explosive take-off power, in-run tuck and flight-position core control, built around your event.

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Ski Race

Paddling power and balance through chop, built around your carnival calendar.

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Ski Relay

Paddling power and clean changeovers, built around your carnival calendar.

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Skydiving & Air Sports

Core stability, canopy-control strength and composure training, built for time in the air

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Slacklining

Core balance, line control and trick progression, built around your discipline — trickline, longline or highline

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Sliding Sports

Explosive sprint-start power and aerodynamic control, built around your sled

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Snooker

Cueing consistency and the concentration to hold it for four hours, not gym fitness

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Snowboard Cross

Carving power, landing absorption and pack-racing tactics for head-to-head terrain courses.

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Snowboarding

Balance, leg strength and skill progressions, built around your season and terrain.

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Soccer

Speed, ball skills and match conditioning, tuned to your position and season.

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Softball

Windmill pitching, explosive speed and hitting power, built around your position

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Spearfishing

Breath-hold time, equalisation and finning efficiency, built around your goal and your dive conditions

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Speed Badminton

Reaction speed, footwork and shot power, built around your league or your next tournament

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Speed Climbing

Explosive starts and memorised beta for the standardised 15m wall

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Speed Skating

Deep-knee power, glute strength and aerodynamic endurance, built around your season

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Speedway

Broadside cornering, reaction starts and race fitness, built around your meeting schedule and your goal

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Spikeball / Roundnet

Reaction speed, serve variety and rally shot selection, built around your tournament or your regular pickup crew

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Sprint

Block starts, acceleration and top-end speed, built around your meet calendar.

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Squash

Court movement, racket skill and repeat-sprint conditioning, built around your game.

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Steeplechase

Barrier clearance, the water jump and distance endurance, built around your meet calendar.

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Strongman

Atlas stones, log press and yoke walks, trained event by event

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Sumo

Tachiai explosiveness and hip drive, built for the ring not the gym

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SUP

Paddle technique, core strength and race pacing, built around your goal.

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Surf Lifesaving

Surf swim, board paddling and beach sprints, built around your events.

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Surf Race

Ocean swim fitness and wave-reading, built around your carnival calendar.

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Surf Teams Race

Ocean swim fitness and team pacing, built around your carnival calendar.

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Surfing

Paddle endurance, pop-up power and rotational strength, built around your local break.

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Swimming

Technique drills, pace sets and open water prep, built around your goal.

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Table Tennis

Footwork, spin technique and match play, tuned to your grip and game style.

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Taekwondo

Kicking speed, footwork and match conditioning, built around your grading or competition.

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Taplin Relay

Swim, board and ski fitness, built around your assigned leg and carnival calendar.

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Tchoukball

Shooting accuracy, frame-rebound reading and catching, built around your club or league season

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Team Handball

Jump-shot power, transition speed and goalkeeper reflexes, built around your position

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Telemark Skiing

Lunge-turn strength, hip mobility and free-heel technique, built around your goal.

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Ten-Pin Bowling

Approach consistency and hook power, with the shoulder care that keeps you throwing frame after frame

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Tennis

On-court technique, lateral speed and match conditioning, built around your game.

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Teqball

First-touch control, curved-table footwork and serve variety, built around your club or your next tournament

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Touch Football

Continuous high-intensity running and rapid ball movement, built for your role

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Track & Field

Sprints, mid-distance, jumps and throws — one plan built around your event.

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Track Cycling

Standing starts, flying laps and explosive power built for the boards

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Trail Running

Vert, technical terrain and long efforts, built around your race and terrain.

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Trampoline

Aerial awareness, mid-air control and clean landings, sequenced into routines that score

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Trap

Gun mount consistency and swing-through technique, built around your squad calendar.

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Triathlon

Swim, bike and run balanced around the hours you actually have, plus bricks.

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Triple Jump

Hop-step-jump rhythm and horizontal power, built around your competition calendar.

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Tug of War

Maximal grip, back and leg strength paired with the synchronised pulling technique that decides a pull

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Ultimate Frisbee

Cutting speed, throwing technique and repeated-sprint endurance, built around your role

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Ultra Marathon

Back-to-back long runs and fuelling practice, built around your distance and terrain.

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Underwater Hockey & Rugby

Repeated breath-hold sprints, fin-kick power and pool-floor spatial awareness, built around your position and season

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Volleyball

Vertical jump, blocking and serve-receive, built around your position and season.

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Wakeboarding

Core and grip strength to hold an edge, plus the pop and landing resilience for real air

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Water Polo

Eggbeater endurance, one-handed ball skills and positional strength, built for a full match

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Waterskiing

Slalom-course technique, edge control and core rotation, built around your boat schedule and your goal

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Weightlifting

Snatch and clean & jerk technique, plus the strength to back it up.

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Wheelchair Basketball

Chair mobility, shooting and match conditioning, tuned to your classification and season.

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Wheelchair Racing

Push-stroke cadence, tricep power and aerodynamic positioning, tuned to your classification and race distance

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Wheelchair Rugby

Explosive push power, contact-ready chair strength and ball-handling under pressure, tuned to your classification

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Wheelchair Tennis

One-push court positioning, stroke power and chair mobility, built around the two-bounce game

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Windsurfing

Rig handling, planing consistency and carve gybes, built around your local wind and your session goals

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Wing Foiling

Wing handling, foil balance and pumping technique, built around your local water and your session goals

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Wrestling

Takedowns, live conditioning and top/bottom control, built for your season.

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Wushu

Sanda power or taolu precision, trained for your discipline and goal

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