Strength and Conditioning Programs
At the Locker, we aim to provide high quality strength and conditioning programs that have been to the test, adapted and designed to give you the best chance to achieving your goals. Whether you’re looking to run your first marathon, compete in a spartan race, participate in a 10 week corporate boxing challenge, improve your tactical fitness for IETs or be at the front of the pack during pre-season, we’ve got you covered.
Our primary objectives are:
IMPROVE ATHLETIC PERFORMANCE
Build the physical qualities of strength, speed, agility, endurance, and power specific to the demands of contact sports and activities.
INJURY PREVENTION
Promoting joint stability, mobility and strengthening muscles, tendons and ligaments to decrease the risk of injuries.
SUPPORT RECOVERY
Aid in rehabilitating injuries and improve recovery time between sessions through suitable conditioning techniques to promote adaptation and progressive overload.
DEVELOP FUNCTIONAL MOVEMENT
Enhance the 6 fundamental movement patterns that improve activities of daily life and sport specific functions i.e squat, hinge, push, pull, carry and rotation.
BUILD A STRONG MIND
Develop mental resilience, discipline and fortitude through structured training, that can boost overall well-being and performance.
What you can expect:
Delivered through Teambuildr
Upon purchase, you will receive an email from the strength and conditioning app ‘Teambuildr’. This will give you access to the program from your mobile phone for easy access and adherence for an enhance training experience.
Structured Testing
Each program’s first week is made up of testing for that specific program – whether it is a basic fitness assessment (BFA), 1 rep max tests in the gym or the dreaded bronco test.
Detailed Instructions
All exercises have video demonstrations or instructions with prescribed reps, sets, rest time and either a calculated percentage for each lift/run based off your testing, or a recommended level of intensity for that week or session i.e. rating of perceived exertion (RPE) or reps in reserve (RIR).
Reassessment
Testing will occur at each block or at the very end depending on the program to give us practical feedback into how your training is progressing.
Ongoing Support
Reach out anytime via email or through the Teambuildr in-built messaging system to ask any questions, provide feedback or request simply advice and recommendations regarding any of the exercises, sessions or programs.
Feedback
Throughout the programs, you will be prompted to fill out wellness surveys for you to monitor your physical status and performance – this is a powerful tool to reflect your training load, effort and overall health and wellbeing. A final survey at the end of the program will be to provide valuable feedback on how we can develop and improve these programs and systems for the future.
Rugby League Preseason, 3-Day Split
Phase 1:
We’ll conduct baseline testing of your Maximal Aerobic Speed (MAS) via the Bronco Test, 1-rep max Bench Press, Back Squat and Trap Bar Deadlift so Teambuildr can use this to calculate your lifting percentages to track your progress and personalise the program to your capabilities.
Phase 2:
This is our general preparation block as we work with higher volume to build the foundations and improve quality movement patterns in all directions, not just a sagittal plane of movement. Exercises will be completed through full range of motion to develop muscle strength through length and improve overall mobility.
Phase 3:
Halfway through the program, we will reassess some of our baseline tests to get an updated measurement of your strength and progress through to our specific preparation block which will demand training at higher intensity, higher loads and a higher level of resilience.
Phase 4:
In the last 2 weeks of the program, we taper off and reassess our baseline tests to get an insight of our overall performance and progress before the commencement of trial games or round 1 of the upcoming season
What’s the core components of this program:
- Intermediate-advanced level athletes
- Testing phases on week one, seven and twelve
- 12-weeks duration of structured training plan
- 3 x full body gym sessions with off-feet cardio per week
- 2 x speed and conditioning field sessions per week
- 2 x mobility sessions per week
- Allocated active recovery days
Rugby League Preseason, 4-Day Split
Phase 1:
We’ll conduct baseline testing of your Maximal Aerobic Speed (MAS) via the Bronco Test, 1-rep max Bench Press, Back Squat, Trap Bar Deadlift and a max effort Push Up and Chin Up Tests so Teambuildr can use this to calculate your lifting percentages to track your progress and personalise the program to your capabilities.
Phase 2:
Just like the 3-day split, this is our general preparation block working with higher volume to build the foundations, a larger frame and improve quality movement patterns in all directions through full range of motion
Phase 3:
Reassessment of some of our baseline tests for an accurate evaluation of your progress and to commence our specific preparation block with revised numbers. Hypertrophy will remain a part of our training but there will be a higher demand in training load and intensity
Phase 4:
Taper off and reassess our baseline tests to get an insight of our overall performance and progress before the commencement of trial games or round 1 of the upcoming season
What’s the core components of this program:
- Intermediate-advanced level athletes
- Testing phases on week one, seven and twelve
- 12-weeks duration of structured training plan
- 2 x upper body gym sessions per week
- 2 x upper body gym sessions per week
- 2 x speed and conditioning field sessions per week
- 2 x mobility sessions per week
- Allocated active recovery days
10 week Corporate Boxing Challenge
Phase 1:
We’ll conduct baseline testing of your Maximal Aerobic Speed (MAS) via a 5-Minute Run Time Trial, 1-rep max Bench Press, Trap Bar Deadlift and a max effort Push Up Test so Teambuildr can use this to calculate your lifting percentages to track your progress and personalise the program to your capabilities.
Phase 2:
During this general preparation phase, we will focus on building your strength from the ground up in the areas that matter the most in boxing – legs, core and shoulders. You will have multiple conditioning sessions each week to target all 3 energy system required to perform at a high level in this sport.
Phase 3:
At the end of block 1, we will commence the specific preparation phase which will demand a step up in training intensity – higher loads in the gym, short powerful intervals and fight simulation conditioning.
Phase 4:
At week 9, we begin to taper off our training, reassess some of our baseline measurements to see how far you’ve come since day 1 and focus on your skills and technical drills. At week 10, you will have primer training sessions planned to get your body firing and ready to perform your best on fight night.
This program includes:
- Beginner/Intermediate level athletes
- Testing phases on week one and week nine
- 10-week duration of structured training plan
- 3 x full body gym sessions with off-feet cardio per week
- 1 x speed and conditioning field session per week
- 1 x running session per week
- 2 x mobility sessions per week
- Allocated active recovery days
Run Your First Half Marathon
Phase 1:
We’ll conduct baseline testing of your Maximal Aerobic Speed (MAS) via a 5-Minute Run Time Trial, 1-rep max Trap Bar Deadlift and Back Squat so Teambuildr can use this to calculate your lifting percentages to personalise the program to your capabilities. During this week, we will commence general ‘preparation’ phase and begin building the foundations of your muscles and joint to withstand a gradual increase in your running distance each week.
Phase 2:
This is the ‘build’ phase where you will begin to develop a higher tolerance to phase 1 volume and intensity, so we begin to lengthen your runs and speed up the pace to work at your aerobic threshold. This is a tough phase of your training so listen to your body and manage your training load as you see fit.
Phase 3:
After the building a strong aerobic base and frame for running, we begin specific preparation or the ‘peak’ phase of our training which is the toughest phase during the program. Your workouts will vary between strenuous workouts at higher intensities and long steady running sessions to prepare you for the 21.1km race in the coming weeks.
Phase 4:
At week 12, we begin to ‘taper’, reducing our running volume and intensity to get our body well recovered for the big race day.
This program includes:
- Beginner level athletes
- Testing phases on week one and week twelve
- 12-week duration of structured training plan
- 2 x full body gym sessions with off-feet cardio per week
- 3-5 x running sessions per week
- 2 x mobility sessions per week
- Allocated active recovery days
Tactical Fitness for IETs
Phase 1:
We’ll conduct baseline testing of your Basic Fitness Assessment (BFA) 2.4km run, cadence sit ups and max push ups in 2 minutes. We’ll also conduct a 1-rep max Trap Bar Deadlift, Bench Press and max effort pull ups to allow Teambuildr to calculate your lifting percentages to personalise the program to your capabilities.
Phase 2:
This phase will focus on hypertrophy to build a strong base to carry your body and equipment over long distances and up steer terrain. Running sessions will incorporate long runs and interval work to improve your anaerobic capacity.
Phase 3:
From week 5-7, the training load will increase to 1-2x sessions per day with a mixture of strength training, running and mobility work. You’ll be lifting higher loads, getting rounds in on the cardio equipment and your runs will be getting long enough for you to ask yourself if this is what you really want to do. By the end of this training block, you should feel confident in your ability to take on any of the challenges ahead of you during your IETs.
Phase 4:
In the final week of training, you’ll taper off and reassess our baseline tests to get an insight of our overall performance and progress before you’re off to complete your course.
This program includes:
- Beginner level athletes
- Testing during week one and eight
- 8-week duration of structured training plan
- 3 x full body gym sessions with off-feet cardio per week
- 2-4 x running sessions per week
- 2 x mobility sessions per week
- Allocated active recovery days
