Performance Programs · Moonee Ponds

Training hard
is easy.
Training the right
thing is the hard part.

Athlete Performance
$145/wk
S&C Performance
$90/wk

Most athletes are following a program nobody can fully explain. We will tell you exactly what is holding you back, why every exercise in your program is there, and which of our two programs you actually need. Sometimes that is the cheaper one.

Book a Blueprint Testing Session →

Athlete Performance $145/wk  ·  S&C Performance $90/wk  ·  Both in six week blocks

The gap nobody talks about

You can work extremely hard
on the wrong thing for an entire season

Nearly every athlete we assess is already training. Most of them are training hard. That is almost never the problem.

The problem is that hard work only pays when it is pointed at the right thing. And most athletes have never been told what their right thing is, because nobody measured it.

01

Your program is generic

It was written for a sport, or a position, or a season. It was not written for you. It cannot be, because nobody assessed you first.

02

Progress is measured by feel

Feeling fitter is not evidence. Neither is a heavier bar. Both can improve while the thing actually limiting you sits untouched.

03

The limiter is often invisible

How fast you produce force. How well you absorb landing. Whether one side is quietly doing less. None of that shows up in how a session feels.

Athlete training at Stride
The issue is not effort.
It is guesswork wearing
a coach's shirt.

Ask most athletes why their program contains what it contains and you get one of three answers. Because the coach likes those exercises. Because that is what the team does. Or a shrug.

None of those are reasons. They are habits.

And here is what makes it expensive: a program built on habit will still make you sweat, still make you sore, and still feel like progress. You can run that loop for a full season and arrive at finals no better prepared than you started, having done everything asked of you.

That is the part that frustrates us. Not athletes who do not work. Athletes who work hard and get nothing back for it.

How we do it differently

Every exercise in your program
can be explained. All of it traces
back to something we measured.

We use a classification system across every physical quality that matters for your sport: strength, how fast you produce force, elasticity, speed, how well you change direction, how much load you can absorb week to week. Each one gets graded against what your sport actually demands of it. That tells us three things immediately: what is already good enough, what is holding you back, and what is not worth your time. Then your program targets the gap.

1
01

We assess before we program

Nobody goes into a program off a website. Your first session is a movement screen and athlete profile, and it is where the picture gets built.

2
02

Every quality gets graded against your sport

What your game asks for, and where you currently sit against it. That comparison is the whole basis of your program.

3
03

Your program targets the gap

The work goes where the shortfall is. Everything else is maintained, not chased.

4
04

We re-measure every six to eight weeks

Because a plan built on a picture from three months ago is a plan built on a guess.

Coached training session at Stride
Moonee Ponds
13 Puckle St
Two ways in

The difference is not how hard you train. It is how much of the picture we can see.

Both programs are coached, individualised and reviewed. Both run in six week blocks. The real difference is whether objective testing is built into your rhythm or bought when you want it.

Athlete Performance
$145
per week · six week blocks

Everything in one plan. Individualised programming, gym access and coaching, field sessions for running and speed, recovery, and full performance testing every six to eight weeks. Best for athletes who want every variable managed and measured.

S&C Performance
$90
per week · six week blocks

Coached, individualised strength and conditioning with full gym access. Field sessions, recovery and testing available when you want them, not bundled in. Best for athletes who mainly need direction, structure and a coach who is paying attention.

What's included

Everything, side by side

Athlete Performance
$145 / week		S&C Performance
$90 / week
Individualised program✓IncludedBuilt from your testing✓IncludedBuilt from templates and your assessment
Gym access and coaching✓Included✓Included
Program review and progression✓Included✓Included
Field sessionsRunning, acceleration, speed✓IncludedAdd $20 / week
RecoveryCompression, ice bathsComing soonComing soonWill add at $10 / week
Performance testingEvery 6–8 weeks✓Included$279 value each round$195 per test30% member discount
Six week block structure✓Yes✓Yes

Nothing in the S&C column is hidden or upsold at signup. You choose what you add, and you can add nothing at all.

The part that actually separates them

A coach can see your technique. A coach cannot see your rate of force development.

Watch an athlete train and you learn a lot. Whether they hold position under load. Whether the bar is going up. Whether they look sharp or flat today. Good coaches read all of that continuously, and it is genuinely useful.

Here is what watching cannot tell you: how quickly you produce force from a standstill, how much energy you get back out of a stretch, and whether your left side is doing meaningfully less work than your right.

Those are frequently the exact things capping an athlete. Which means you can train hard and well for six weeks, on everything visible, and never once touch the thing that is actually limiting you.

Testing every six to eight weeks is how we stop that happening. It re-anchors the plan against numbers instead of impressions. Built into Athlete Performance. Available to S&C members at $195 instead of $279.

Performance testing movement analysis
6–8
Weeks between testing rounds
$279
Standard value per round
$195
S&C member rate
Self-select

Read these as situations,
not personality types

Most people know which column they are in by the second bullet.

Athlete Performance
$145 / week · everything included
  • →You compete and want to know objectively whether you're improving
  • →You've plateaued and can't tell why
  • →Your sport asks for speed, repeat efforts or change of direction
  • →You want running, gym and recovery handled as one plan
S&C Performance
$90 / week · add what you need
  • →You have a training base and mainly need direction, structure and accountability
  • →What's holding you back is technique or general strength — not something hidden
  • →You do your own running, or your sport doesn't ask much of it
  • →You want quality coaching without the full package

Currently injured or in pain? Neither program is your first step. Book the assessment anyway. We will work out what is going on and tell you honestly whether you need rehab first. Plenty of people do, and it is a much better use of your money than training around a problem.

No surprises

What it actually costs,
per six week block

Six weeks is how people commit, so that is how we will show it.

Included in every block
Individualised programming + gym + coaching✓ Included
Field sessions — running, acceleration, speed✓ Included
Performance testing (every 6–8 weeks, $279 value)✓ Included
RecoveryComing soon

One testing round alone is worth $279. The programming, coaching, gym, field sessions and recovery come to about $591 across the six weeks.

Your estimated cost
$145
per week
Six week block
$870
total
If you want the full package, Athlete Performance is the cheaper way to get it. And if you only want coached programming, $90 a week is the right answer — and we would genuinely rather you took it than paid us for things you will not use.
S&C Performance add-ons

Build the program
you actually need

S&C members add what is relevant and ignore the rest. Nothing switches on automatically and nothing is charged unless you ask for it.

Field Sessions
$20
per week

Running, acceleration and speed work. Programmed alongside your gym sessions, not separate from them.

Recovery
$10
per week · when available

Compression and ice baths. Not live yet. Mark yourself as interested at your assessment.

Coming soon
Performance Testing
$195
per round · 30% member discount

Full performance testing at a 30% member discount off the standard $279 rate. Run every six to eight weeks when you want an objective read on where you are at.

How to start

Nobody gets a program
before we have seen
them move

We will not recommend a program off a website, and we will not sell you the more expensive one because you asked nicely. The recommendation gets made in the room, after the Blueprint session.

Blueprint Testing Session — $279
Your starting point. The session every program is built from.
  1. 1
    Book a Blueprint Testing Session
    Your starting point. Full movement assessment, athlete profile and sport-specific grading. Everything your program is built from.
    $279
    Blueprint Testing Session
  2. 2
    We tell you which program fits
    Based on what we measured — not what sounds good. Including when the right answer is the $90 program.
  3. 3
    Program build (if applicable)
    If your assessment indicates Athlete Performance, a second 90 minute session covers full testing and program build. $185.
  4. 4
    Start your first six week block
    Your program is ready. You're in.
Book a Blueprint Testing Session →
Questions

Common questions

Every physical quality that matters for your sport gets graded against what your sport actually demands. Your program then targets the gap between the two. That is why we can explain any exercise in your program, and why the program changes when your assessment changes.

Because training and knowing what to train are different problems. Most athletes we see are already working hard. The assessment is about making sure that work is pointed at the thing that will actually move your performance.

Then we will tell you. Sometimes the honest answer is rehab first, or that what you are already doing is fine and you need one thing adjusted rather than a whole program. You will get a straight answer.

At the end of a block you sit down with your coach to review progress and decide what the next block looks like. Most athletes continue — but that conversation happens every time, not automatically. You're not locked into anything beyond the block you're in.

Yes. Pauses are available on request with reasonable notice. If something comes up, let us know early and we'll work it out.

Book the assessment. If you're in pain or carrying an injury, the performance programs aren't the right first step — but the assessment is where we work out what's going on and point you in the right direction. If you're ready for performance training once you've cleared rehab, we'll get you into a program from there.

No. Field sessions, recovery and performance testing are all optional. Nothing is automatically included or automatically charged. Take none of them and pay $90 a week.

A gym membership gives you access to equipment. These programs give you a coach, a program built specifically for you, regular review and progression, and — in Athlete Performance — objective performance testing every six to eight weeks. You're not writing your own sessions or figuring out what to do when something isn't working.

Testing measures things that training alone can't tell you: how quickly you produce force, how well you use the stretch-shortening cycle, whether there's a meaningful difference between your left and right sides. It's a structured session, not a general fitness test. The results feed directly back into your program.

Yes. If you start on S&C and want to move to Athlete Performance for the next block — or vice versa — that's a straightforward conversation at your block review.

No. These programs are for anyone who trains seriously and wants to do it properly — competitive athletes, recreational athletes, people who play sport on weekends and want to stay in the game longer. The level of competition doesn't matter. The quality of the work does.

Ready to start

Find out what is actually
holding you back

One session. We measure what your sport demands, grade where you currently sit against it, and tell you exactly what is holding you back. Then you decide what to do with that.

Book a Blueprint Testing Session · $279 →Call us

13 Puckle St, Moonee Ponds · Blueprint Testing Session $279