12 Week Off Season Program
A$69
Most players who show up to pre-season underprepared don't actually know it yet. They trained over the off-season — just without a plan. The players who show up genuinely ahead did the work with real structure, months before anyone was watching.
That's what this program builds.
Why this is different
Most off-season programs are generic gym content with a rugby league label stuck on it. This isn't that.
I've coached SG Ball, Harold Matthews, and Junior Development squads. I've worked as a strength and conditioning coach with squads at NSW Cup level. I've sat in the selection room and watched the difference between players who trained hard over summer and players who trained properly — real periodisation, real strength progression, real conversion into speed and contact durability, not just time in the gym.
This program is built around that difference.
What's inside
12 weeks, 3 phases, built the way real off-season preparation actually works:
Phase 1 — Foundation (Weeks 1-4): Movement quality, posterior chain strength, and structural balance. This is the base everything else gets built on — skip it, and Week 6 is where it catches up with you.
Phase 2 — Strength & Power (Weeks 5-8): Genuine strength progression in the squat and bench, built off your own Training Max — not a risky single-attempt max lift. Contrast training to convert that strength into power.
Phase 3 — Peak Performance (Weeks 9-12): Strength converts into rugby-specific speed, repeated sprint ability, and contact durability. Volume drops, specificity increases. Week 12 tapers and retests everything, so you walk into pre-season with real numbers, not guesses.
Every session has exact sets, reps, loads, and rest periods. Position-specific conditioning built in for Props, Hookers, Halves, and Outside Backs. A full weekly recovery protocol, not just four hard sessions and a hope.
Who it's for
Rugby league players, ages 16-24, genuinely serious about arriving at pre-season stronger, faster, and more durable than they left the season — not just fitter than they were on the couch.
A note for parents
This program uses a Training Max system, not a 1-rep max — no athlete attempts a single all-out lift anywhere in these 12 weeks, even in the heaviest strength phase. Loading is written to suit a wide age range, with specific guidance for 16-17 year olds to train more conservatively than an older athlete would, even on the same written program. Every technical movement includes a plain explanation. It supplements coaching, not replaces it, and includes clear guidance on GP clearance and training partner/spotter requirements. Full safety information is included on page one.
Timing
This is a 12-week program — start it with enough runway to finish before pre-season training begins, not partway through it. Rushing the taper in the final weeks undoes a lot of what the first 11 build.
What you get
Full 12-week, structured strength and conditioning program (instant PDF download)
Genuine periodisation — Foundation, Strength & Power, Peak Performance
Position-specific conditioning for every position
Full weekly recovery and mobility protocol
Safety guidance and Training Max testing protocol
Delivered straight to your inbox after purchase