PSA
FIXED TRAINING BLOCKS
Independent · flexible · one-off
Structured training blocks aligned with your current phase or schedule, built with clear progression and performance focus.
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What’s included:
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Structured sessions and progressive weekly structure in all blocks
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Delivered via our training app
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Access to the PSA community page
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Check-ins for questions, feedback, and clarification
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Ongoing support and program adjustments where required
Off Season Blocks
Our off-season pathway is designed to guide athletes through a structured progression following the competitive season and leading into pre-season preparation.
The pathway begins with a short transition block immediately post-season, followed by two progressive training phases completed in the 12 weeks leading into pre-season.
Each block targets specific physical qualities and can be completed independently or as part of the full off-season progression.
OFF SEASON BLOCK OPTION ONE
Off Season Initial
FROM 4+ WEEKS POST SEASON
The Initial Off-Season block is completed following the competitive season.
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This block focuses on restoring movement quality, rebuilding training consistency and gradually reintroducing structured running and gym exposure following the demands of competition.
OFF SEASON BLOCK OPTION TWO
Off Season Phase One
12 WEEKS PRIOR TO PRE SEASON
Phase One marks the start of structured off-season development and is designed to begin approximately 12 weeks prior to pre-season.
This block introduces consistent weekly gym and conditioning sessions to rebuild strength, aerobic capacity, and training tolerance while establishing the foundation for higher intensity work in Phase Two.
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Phase One and Phase Two can be completed as standalone blocks; however, completing both phases consecutively is recommended to achieve the full off-season progression and optimal preparation for pre-season.
OFF SEASON BLOCK OPTION THREE
Off Season Phase Two
6 WEEKS PRIOR TO PRE SEASON
COMING SOON
Phase Two progresses the qualities developed in Phase One through increased training intensity, greater running specificity, and enhanced speed and repeat effort demands.
This block prepares athletes for the transition into pre-season training with improved physical readiness and workload tolerance.
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Phase One and Phase Two can be completed as standalone blocks; however, completing both phases consecutively is recommended to achieve the full off-season progression and optimal preparation for pre-season.
CHOOSE YOUR BLOCK BELOW
Start Training
FROM 4+ WEEKS POST SEASON
Designed to be completed from 4 weeks post-season, this gym-only block prioritises strength reacquisition, technical lifting, and movement restoration following competitive demands.
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This block prepares athletes for higher training loads entering the structured off-season phases.
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$179 AUD one off
Completed from 4 weeks post-season, this block supports the transition out of competition while maintaining exposure to both gym and running work.
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The focus is on restoring movement quality, rebuilding consistency, and gradually reintroducing structured training to prepare athletes for the demands of the full off-season phases.
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$249 AUD one-off
Off Season Initial
12 WEEKS PRIOR TO PRE SEASON
This gym-only block forms the first 6 weeks of the off-season strength progression, focusing on rebuilding foundational strength, hypertrophy, and technical lifting capacity following the season.
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The aim is to prepare athletes for more advanced loading strategies in Phase Two and pre-season.
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$179 AUD one off
Phase One represents Weeks 1–6 of a 12-week off-season progression and is designed to begin approximately 12 weeks prior to pre-season.
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This block introduces structured weekly gym and conditioning sessions to rebuild strength, aerobic capacity, and training tolerance while establishing the foundation for higher intensity work in Phase Two.
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$249 AUD one-off
This conditioning-only block delivers Weeks 1–6 of the off-season running progression, targeting aerobic development, repeat effort ability, and speed exposure.
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Athletes can complete sessions via field, off-feet, or treadmill pathways where required, with field-based training recommended as the primary option.
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$149 one-off