Strength & Conditioning for Triathletes
This is a structured 4 day weekly strength and conditioning program for a triathlete preparing for competition. This program includes 2 strength specific training days, 1 conditioning day and 1 mobility and stability day.
Pure Strength & Conditioning
This program focuses on integrating strength, power, bodybuilding, and conditioning, along with joint integrity.
Strength & Conditioning For Boxers
This is a 4-phase, 5-session-per-week training plan.
This is the exact program I used to train WBC World Champion Kevin Lerena.
Bikini Prep
This is a 4 month program of 6-day/week strength and conditioning program designed for a female athlete pursuing professional bikini fitness, which emphasize progressive overload, intensity techniques, focused isolation work, strong mind-muscle connection, and strategic recovery.
Strength & Conditioning for MX
This is a 16-week strength and conditioning program for a professional motocross rider, built around Lil Bianchi’s principles of joint mobility, stability, force production, and neural efficiency.
Strength & Conditioning for Pregnancy 2nd Trimester
This program is designed for pregnant woman who have exercised pre pregnancy and are wanting to continue training throughout their pregnancy. It is essential that whilst in the second trimester, women manage their heart rates and ensure this stays below 140. Rest is to be taken as needed and is important that future moms listen […]
Strength & Conditioning for Pregnancy 3rd Trimester
This is a 3-day weekly strength and conditioning program designed specifically for a third-trimester expectant mother with no preexisting conditions, which emphasize core integrity, pelvic floor function, breathwork, and safe, functional movement.
Diastis Recti Specific Training
This is a 3-day weekly training plan specifically designed to support women with diastasis recti.
Strength & Conditioning for Postnatal Training
This is a 16-week postnatal strength and conditioning plan for moms who have had either a natural birth or c-section, with a full-body fat loss focus and core redevelopment. This plan honours breath mechanics, pelvic floor safety, gradual load progression, and structural balance.
Guidelines:
Train 3–4x/week, non-consecutive days.
Monitor for coning/doming, urinary leaks, or pelvic heaviness – regress if seen.
Begin each session with 1–2 minutes of deep diaphragmatic breathing.
Strength RPE target: Weeks 1–4: RPE 4–5, Weeks 5–8: RPE 5–6, Weeks 9–12: RPE 6–7, Weeks 13–16: RPE 7–8.
Nutrition and sleep must support recovery and fat loss.
Strength & Conditioning for Pregnancy 1st Trimester
This program is designed for pregnant woman who have exercised pre pregnancy and are wanting to continue training throughout their pregnancy. It is essential that whilst in the second trimester, women manage their heart rates and ensure this stays below 140. Rest is to be taken as needed and is important that future moms listen to their bodies and their physical needs.