PROGRAMS

Our online programs are delivered through ab app and built to help athletes train with structure and purpose.

You’ll get a full weekly plan, video demos, coach feedback and simple tracking so your progress is clear.

Programs include strength, conditioning or a blend of both depending on your needs.

SUBSCRIPTIONS

Season-Based Coaching | Most Support

Our subscription follows the typical rugby season and updates progressively as the season changes — off-season, pre-season, and in-season.

This is coached training, not just workouts.

What’s included:

Programming that updates weekly across the rugby season
Strength, field work and conditioning adjusted as the season progresses
FREE in person weekly workshops with Sarah & Ange (valued at $120per month)
Regular check-ins and coach support
App-based delivery
Community access

Best for:
Athletes who want ongoing guidance and structured progression through the season.

Choose Your Training Option

SUBSCRIPTION PROGRAM | STAND ALONE PROGRAM

Whether you want ongoing coaching or a self-directed training block, there’s an option that fits where you’re at right now.

8-WEEK PROGRAMS

Stand-Alone Blocks | Self-Directed

Our 8-week programs are fixed training blocks.
They don’t change week to week and aren’t adjusted to the season. They’re designed to be followed independently.

What’s included:

Fixed 8-week training block
One-off payment (no subscription)
All sessions unlocked upfront
Built-in progressions
App-based delivery
Community access + general check-ins

Best for:
Athletes who want structure without ongoing coaching or seasonal updates.

No lock-in

SUBSCRIPTION PROGRAM OPTIONS

Ongoing · Coached · Seasonal

Made for athletes in and around the Sutherland Shire Our subscription options are designed for athletes who want more support, more access, and ongoing coaching — and who are training in or around the Sutherland Shire.

BUILD

Gym Only | Coached Strength Progression

A gym only subscription that adapts as your season, recovery and workload change.

Your strength training is updated progressively, ensuring you’re building strength and capacity at the right time of the year.

What you get:

Gym-based strength training only
Weekly program updates
Seasonal progression aligned to rugby demands
Weekly workshops with Sarah & Ange
Ongoing check-ins and coach support
App delivery + community access

Price: $40 AUD per week (billed monthly)

START NOW

ALL IN

Gym + Field | MOST POPULAR

The most complete way to train with PSA.

All-In Subscription combines gym-based strength with field-based speed and conditioning, progressing week to week in line with the rugby season.

This is coached training, not a static program.

What you get:

Strength and conditioning
Programming that updates weekly
Aligned to off-season, pre-season, and in-season
Weekly workshops with Sarah & Ange
Ongoing check-ins and coach support
App delivery + community access

Price: $50 AUD per week (billed monthly)

START NOW

CONDITION

Conditioning Only | Fitness Development

A conditioning-focused subscription that evolves across the rugby season.

Sessions adjust over time to develop aerobic capacity, repeat effort ability, and game-ready fitness — without unnecessary fatigue.

What you get:

Running and field-based conditioning
Weekly updates aligned to the season
Managed progressions and intensity
Weekly workshops with Sarah & Ange
Ongoing check-ins and coach support
App delivery + community access

Price: $37.50 AUD per week (billed monthly)

START NOW

Please note:
We are currently running our Off-Season block. Our Pre-Season block will commence from 5th January 2025.

Anyone who joins before this date will be automatically added to the Off-Season program. Once the Pre-Season program goes live, you will be seamlessly transferred into the Pre-Season program.

No action required — your training will continue as scheduled.

8 WEEK FIXED PROGRAM OPTIONS

Independent · flexible · one-off

Made for athletes who train independently. Our stand-alone programs are built for athletes who want structure without ongoing coaching.

GYM ONLY

Build is a gym only off-season block designed to improve strength, muscle and tissue capacity.

You’ll get:

Gym-only strength program
Main lifts, secondary lifts, and accessories
Fixed 8-week progression
App-based delivery
Community access + general check-ins

Best for:
Athletes who want a gym-only focus.

$179 AUD one off

START NOW

GYM & CON

ALL IN is a gym and conditioning program designed to improve and maintain strength and fitness in the off season.

You’ll get:

Gym-based strength sessions
Field-based conditioning sessions
Fixed 8-week progressions
App-based delivery
Community access + general check-ins

Best for:
Athletes who want a full off-season plan without ongoing coaching.

$249 AUD one-off

START NOW

CON ONLY

Condition is a conditioning focused off-season block aimed at building aerobic capacity, repeat effort ability and overall work rate.

You’ll get:

Running and field-based conditioning sessions
Fixed 8-week conditioning progressions
App-based delivery
Community access + general check-ins

Best for:
Athletes who lift elsewhere or want a conditioning-only block.

$149 one-off

START NOW

INDIVIDUAL PROGRAMING

Personalised · Limited Spots · Coach-Led

This option is for athletes who need training tailored specifically to them.

Individual programming is built around your sport, position, training history, injury considerations, and schedule. NOT a shared template or fixed block.

What this includes:

Fully individualised training program
Program adjusted based on your goals and needs
Direct coach communication with Sarah & Ange
Regular check-ins and feedback
App-based delivery
Community access (optional)

Best for:
Anyone returning from injury, managing complex schedules or wanting a highly personalised approach.

Limited spots available to ensure coaching quality. Consult required before commencing.

Book a Consult