Who we've worked with
Traditional Personal Training Is Not Strength & Conditioning
Customary club culture and social media have been great for introducing athletes to the world of strength & conditioning. The trouble is, athletes don’t know where to start, search the wrong places, or think everything they know and have seen is easy enough to do themselves. It eventually leads to more harm than good as they fail to balance training loads with sport-specific demands and end up getting injured, which is the opposite of what you want. Instead of having a competitive edge, you’re on the sidelines watching.
We believe that the best athletic trait is durability. Strength training is a protective mechanism against the demands of an athlete’s sport. It is also the foundation of all athletic traits such as speed, power, and agility.
Our Athlete Development Program (ADP) decreases risk of injury, improves athletic characteristics (strength, power, speed) and helps bridge the gap between your strengths and weaknesses. This is how it works:
|1. The Athlete Action Strategy|| |
Formulating The Strategy
These give us the information we need to formulate your strategy and get you on your way to elite sports performance.
|2. Fuel The Performance|| |
Fuel Your Performance With The Nutrients It Needs
|3. Mental Preparation||Master Your Mental Preparation And Killer Mindset |
You’ve been exposed to the physical and nutritional side of elite performance. Now we introduce you to the other half of the battle.
Having all the physical attributes in the world to be able to excel at your sport is great, but what happens when your brain gets in the way? All athletes will experience some form of performance anxiety, self-doubt and the need to satisfy external pressure. It can often be a case of “all in the mind” and even when your physical preparation is elite, your mental battles can get the best of you.
The famous Babe Ruth once said, “It’s hard to beat a person who never gives up.”
Our holistic approach means we give you the opportunities to develop the never say die attitude, the will to do whatever it takes and to master your mental game.
Each athlete is invited and encouraged to join our monthly Performance Psychology Program. Our qualified Sports Psychologist will cover all things:
And more.. we don’t just give you the physical edge, but the mental edge to succeed too.
|4. Tailoring Your Program|| |
We Develop The Program To Your Individual Requirements
|5. Join Our Athlete Development Program|| |
Now We Execute The Strategy
By: Johnoel Esmaquel
When you join the ADP, you will:
Athlete development program
This Is Our Main Program.
This is a 12-Month Training Package
Platinum athlete program
This Is Our Platinum Program.
This is a 12-Month Training Package
|Do I get an individualised program?||Each athlete has individual needs, thus our programs are all tailored to the individual as needed. Our Athlete Action Strategy allows us to identify the necessary requirements for you to succeed in your sports performance and be able to implement this in a way that is unique to you.|
|How do you measure my improvement?||We are always observing and measuring your progress, whether it's your session-to-session performance and reporting or in our formal 12-weekly performance testing. Data is important to us to ensure we are seeing the improvements we set out, but so is your subjective reporting.|
|How frequently do I need to train to achieve results?||As all athletes programs are individualised, there is no one-size fits all. Some athletes will see progress with 2 sessions per week, however, other athletes may need more. We make recommendations on training frequency based on variables such as your schedule, current training season, and your training history. In order to optimise exposures to strength, power and speed, a general recommendation is three times per week. Our juniors tend to work well with 2 sessions per week, depending on training exposures.|
|Will I be supervised and coached during my training?||We have an extensive small-team training schedule with over 45 available sessions every week. Each athlete will train with up to 3 other athletes during these sessions, whereby a coach is on duty to supervise and coach you through your program. This set up allows us to continue giving you high quality coaching, maintaining a 4:1 athlete:coaching ratio, ensuring each athlete gets the attention they need.|
|Do you work on my speed and agility?||Yes. Speed & agility is an essential component of athleticism, particularly in field, court and track sports. For this reason, we run specific speed & agility field sessions to work on your running mechanics, sprinting abilities and change of direction skills.|
|What's the earliest age I can start training at The Strength & Rehab HQ?||We expect a high-level of maturity from our athletes, therefore we tend to work with athletes 12 years old and above. However, we have had athletes as young as 8 years old display immense dedication and maturity to their training. As a result, we take each athlete as a case by case situation. After we meet, we will determine if you will fit well into our training culture. If not, we will let you know when we think you will be ready.|
|If I can't make it to the recommended frequency of training, can I make up for it at home?||Yes you can. Our online training platform allows us to program for you no matter where you are. Of course, your home session may be limited by the equipment you possess. However, we will maximise what you have to optimise your training at home.|
|What's included in the ADP membership?|| |
Your ADP membership includes:
|Why does the program go for 12 months?|| |
You didn't get to where you are now overnight, and you will not get where you want to go overnight either.
Realistically, it takes time for athletes to develop the necessary skills to excel in strength & conditioning, just like it takes time for them to master their sport.
As the saying goes, "Rome wasn't built in a day, but they were laying bricks every hour."
Our program works in season cycles, which allows us coaches enough time to implement our expertise combined with your hard work-ethic to achieve great results.
|What are the payment options?|| |
There are two payment options.
Our yearly commitment upfront is a flat fee of $4500. This is a saving of $1220 or 21% saving.
More commonly, our athletes pay weekly on a direct-debit membership. The cost is $110 per week.
|Can I put my account on hold if I go on vacation or away?||Of course. We provide up to 6 weeks per year at no cost. This will extend the length of your membership proportionate to the membership suspension. For longer durations, fees may apply to maintain your position in our program (because we have a capacity 60 athletes at any one time).|
|Do you provide online coaching?||We typically don't provide online coaching. However, there are cases where online coaching may be a reasonable option and we can cater to this. Most of the time, we will recommend a coach in your city as nothing beats the face to face accountability of having a coach guide you through your program.|
|I can't commit for a year. Do you offer shorter-term training memberships?||A lot of athletes especially in professional sport only have three and six-month blocks available to them before their other commitments recommence. If you are an athlete in that position, we are still here to help. We'll assess your situation on a case-by-case basis and if it is reasonable for you to join our program, we'll facilitate this. Extra fees may apply.|
|What is the cost of joining the ADP?||The cost of joining the ADP is $110 per week. For the complete inclusions, scroll up to the above FAQ.|
|Do I get a discount if I pay upfront?||Yes. You will receive $1220 off the yearly fee if you pay for the 12-month program upfront.|
|Why is it more expensive to work with us for a shorter period of time?||There are lot of inclusions in the program that you don't pay for that we build into the yearly subscription. If you choose to work with us for a shorter period of time, we have to account for these extra inclusions. We also want to incentivise those that are truly commited to the process.|
|I don't like paying direct-debit, what are my options?||We certainly understand this. If you do not feel comfortable setting up a direct debit with us, you still have the option of paying upfront for the year.|
|Where are you located?||We are located at 102/8 Childs Road in Epping. We are 5 minute drive from Pacific Epping.|
|What are your opening hours?|| |
Our training facility is open for training sessions on Monday to Friday with team-training sessions starting from 7am and finishing at 8pm and Saturdays from 7am to 12pm.
For a copy of our current schedule, please scroll down and press the download link under our schedule.
we are the only performance facility in melbourne to put our money where our mouth is
If after your first performance re-testing you have not improved, we will give you 100% of your money back. We stand by the results we achieve. If you are not happy with your training experience, we do not deserve your money. It's as simple as that. There is no stronger guarantee than this in the market.