Where are you guys located?

Prepare Like A Pro has coaches across Victoria, including Prahran, Box Hill, Spotswood, Cranbourne, and Geelong. Contact us to find the coach or training location that's most convenient for you.

What type of services do you offer?

We offer individualized strength and conditioning programs, personal training in the gym and on the field, and online coaching programs tailored to your playing position, age group, and performance goals.

I'm not sure what services I need. Can I call you to discuss?

Absolutely! Text Jack with your playing position and age on 0402 554 433 to arrange a call. We'll discuss your goals and recommend the most suitable training program for you.

I'm interested but want to try it first. Do you offer a free trial?

We don't offer free trials. However, every program includes a 30-day money-back guarantee. If the program doesn't meet your expectations, we'll provide a full refund—no questions asked.

How much will my program cost?

Program pricing depends on the option you choose. Our strength and conditioning programs range from $25 to $65 per week, giving athletes flexible options based on their training needs and goals.

Strength Training

Build Strength That Translates To Performance

Strength is the foundation of athletic performance.

Whether you’re sprinting, jumping, tackling, changing direction or competing under pressure, developing greater strength helps you move more efficiently, generate more power and perform consistently throughout the season.

At Prepare Like A Pro, our Strength Training programs are designed to help athletes build strength, improve movement quality and enhance athletic performance through individualised coaching and evidence-based programming.

Trusted By Athletes Serious About Their Development

AFL Clubs We Have Worked At

100 +

Pro Athletes Coached

10 +

5-Star Google reviews

1 +

Years Coaching Experience

Build Strength That Transfers To Sport

Strength isn’t just about lifting heavier weights.

For athletes, strength provides the foundation for speed, power, resilience and long-term performance.

Our Strength Training programs are tailored to your age, sport, training experience and development goals. Every program is designed to help you build strength safely while improving movement quality and athletic performance.

Unlike generic gym programs, our coaching focuses on developing strength qualities that transfer directly to competition.

Whether you compete in AFL, soccer, rugby, basketball, netball, cricket or another sport, we’ll help you build the physical foundations needed to perform at your best.

Why Choose
Prepare Like A Pro
For Strength Training?

01

Develop strength that directly supports athletic performance, not just performance in the gym.

Build Functional Strength

02

Increase Power Output

Improve your ability to generate force for sprinting, jumping, tackling, changing direction and explosive movement.

03

Move with greater confidence, stability and body control during competition.

Improve Athletic Performance

04

Reduce Injury Risk

Build stronger muscles, tendons and connective tissue while improving movement quality and technique.

05

Every athlete follows a personalised program based on their assessment, sporting demands and performance goals.

Individualised Coaching

06

Long-Term Athletic Development

Progress safely through structured programming that supports sustainable improvement at every stage of your athletic journey.

What's Included In Our Strength Training Program?

Every athlete receives an individualised Strength Training program designed around their needs, goals, and stage of development.

Programs may include:

Comprehensive Strength Assessment 
Individualised Training Plan 
Strength Development 
Power Development 
Compound Lifting Technique 
Functional Strength Training 
Core Stability Training

Olympic Lift Progressions 
Plyometric Development 
Mobility & Flexibility Training 
Injury Risk Reduction Strategies 
Recovery Protocols 
Performance Testing 
Ongoing Progress Monitoring

Every session focuses on quality coaching, progressive overload and measurable improvement to support long-term performance outcomes.

Who Is Strength Training For?

Youth Athletes

Develop movement skills, coordination and strength safely during key stages of athletic development.

Developing Athletes

Build a strong physical foundation that supports speed, power and sporting performance.

Competitive Athletes

Increase strength, resilience and durability to perform consistently throughout the season.

Elite Athletes

Maximise force production, power output and athletic performance through advanced programming.

Our Strength Training Process

1. Assess

We begin with a comprehensive athlete assessment, including:

Movement Quality 
Mobility 
Strength Levels 
Training History 
Injury History 
Athletic Goals

2. Plan

Your coach develops an individualised Strength Training program based on your assessment outcomes and performance objectives.

3. Perform

Each session combines expert coaching, progressive programming and ongoing monitoring to support safe and effective development.

Athletes develop:

Greater Strength 
Increased Power 
Improved Stability 
Better Mobility 
Enhanced Athletic Performance

4. Progress

Regular testing and coach reviews help ensure your program evolves as you improve.

Our goal is to help you become stronger, more resilient and better prepared for competition.

Why Strength Training Matters

Nearly every athletic movement relies on the ability to produce and absorb force.

Strength provides the foundation for speed, power, movement efficiency, and resilience.

Our Strength Training programs help improve:

Force Production 
Athletic Power 
Sprint Performance 
Jump Performance 
Movement Efficiency 
Joint Stability 
Core Strength 
Balance 
Coordination 
Injury Resilience

When these qualities improve together, athletes are better equipped to perform consistently under the demands of competition.

The Benefits Of Strength Training

Improve Athletic Performance

Generate more force for running, jumping, tackling and changing direction.

Build Explosive Power

Convert strength into athletic performance that transfers to competition.

Increase Confidence

Complete knowing your body is physically prepared for the demands of your sport.

Improve Movement Quality

Develop efficient movement patterns and sound lifting technique.

Enhance Durability

Build resilience to better handle training and competition demands throughout the season.

Support Long-term Development

Create physical foundations that support future athletic progression and performance.

Why Athletes Choose Prepare Like A Pro

At Prepare Like A Pro, we combine evidence-based sports science with practical coaching experience to help athletes maximise their physical development.

Every athlete receives:

Individualised Coaching 
Evidence-Based Programming 
Progressive Training Plans 
Performance Testing 
Ongoing Monitoring 
Sport-Specific Development

Whether you’re preparing for preseason, developing as a young athlete, returning from injury or striving for elite performance, we’re committed to helping you maximise your athletic potential.

Frequently Asked Questions

What is Strength Training?

Strength Training is a structured performance program designed to improve muscular strength, power, stability and movement quality. For athletes, strength training helps enhance performance while supporting injury resilience.

Is Strength Training suitable for young athletes?

Yes. When supervised by qualified coaches, Strength Training is safe and highly beneficial for youth athletes. All programs are tailored to the athlete’s age, experience and stage of development.

How often should I do Strength Training?

Most athletes benefit from two to four sessions per week depending on their sport, competition schedule, recovery capacity and overall training plan.

Will Strength Training make me slower?

No. Properly designed Strength Training improves force production and power, which can contribute to improvements in speed, jumping ability and athletic performance.

Do beginners need gym experience?

No. Our coaches teach technique from the ground up and tailor every program to the athlete’s current ability and training experience.

Can Strength Training help prevent injuries?

Improving strength, stability, mobility, and movement quality may help reduce injury risk while supporting long-term athletic development.

Ready To Build Your Strongest Performance?

Strength is one of the most important foundations of athletic success.

Whether you’re preparing for the upcoming season, building your athletic base, returning from injury or striving for higher performance levels, our coaches will help you develop the strength, power and resilience needed to perform at your best.

Book your Strength Assessment today and discover how individualised coaching can help maximise your athletic potential.

Strength Training

Build Strength That Translates To Performance

Trusted By Athletes Serious About Their Development

Why Choose Prepare Like A Pro For Strength Training?

01

Build Functional Strength

02

Increase Power Output

03

Improve Athletic Performance

04

Reduce Injury Risk

05

Individualised Coaching

06

What's Included In Our Strength Training Program?

Who Is Strength Training For?

1. Assess

2. Plan

3. Perform

4. Progress

The Benefits Of Strength Training

Why Athletes Choose Prepare Like A Pro

Frequently Asked Questions

get started on our 14 day free trial!

get started on our 14 day free trial!

Why Choose
Prepare Like A Pro
For Strength Training?