Elite Programs
Panther & Westside Hybrid
Level 1
1 gym session with me per week + 1 speed lesson
$100 per week
Level 2
2 gym sessions per week with me + access to all speed sessions
$150 per week
Location:
Gym sessions are conducted at Coco’s Gym on the Gold Coast.
Speed sessions are conducted at Pizzy Park on the Gold Coast.
Duration:
Panther Program – 11 weeks
Westside Hybrid Program – 8 weeks
Inclusions:
All programs include:
# Custom program to suit the athlete’s needs
# Skinfold test
# Blood pressure
# Body measurements
# Mobility screening
# Lifting technical session to ensure the athletes are proficient
# Diet guidance
# Weekly check-ins
Online Option
Online 11 week programs are available via or hard copy booklet.
Initial testing for benchmark data if it can be done in person is ideal.
You must have a gym to access.
$50 per week
My Philosophy behind “Panther “
“Develop strength and express this immediately in a dynamic fashion to further cement powerful patterns.”
The following % progression is something that I have developed, (IC formula).
On days when conditioning is done before the strength session the athlete will be encouraged to attempt the week’s percentage and if unsuccessful repeat the prior week’s lift.
If the athlete is still unsuccessful a review of the goal lifts may be needed or possibly a change in the training schedule to avoid conflict or clash with conditioning sessions which can result in insufficient recovery.
The athletes need to work on their personal MRV (Maximal Recoverable Volume), to reduce the chance of over or under training. The athletes need to measure the weight they will be lifting to as close as possible using the variety of weighted plate options available to them.
The goal per session is to meet the weight expected. When organising the weights there will be instances due to equipment availability that the athlete will not have the perfect weight available. In a situation like this the athlete MUST choose the lighter option.
My Philosophy behind “Westside Hybrid”.
“Develop strength and express this immediately in a dynamic fashion to further cement powerful patterns”.
Eight-week strength power-training block. This program is inspired by the Westside philosophy as well as my own express speed beliefs. The program is designed to be short and sharp with emphasis on speed, explosivity and mobility. The goal is to progress every week with a different group of exercises to avoid accommodation. The program aims to climb to a strong 3 repetitions early in the week and later in the week focuses on speed and technical refinement. Similar to the Percentage based system, expressive movement patterns are incorporated into this program to develop the newfound strength and neural inhibition acquired from the core lifts. I have included accessories to be done post core lifts to increase recovery, mobility, hypertrophy and athleticism.