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Expert strength & conditioning coaching. Coaching for strongman, powerlifting, weightlifting & everyday thletes. Train smarter. Get Strong. Perform better.

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Generation Strength

This program introduces beginners to the key principles of hypertrophy training — controlled tempo, moderate RPEs, repeatable movement patterns, and enough volume to stimulate muscle growth without overwhelming the athlete. The structure is simple, effective, and designed to build confidence while developing full‑body muscle mass.

This block is designed to help beginners build muscle, improve movement quality, and gain confidence in the gym — the perfect starting point for long‑term strength and physique development

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Beginner Muscle Build Program

This opening 4‑week GPP block sets the standard for the entire training cycle. 

Built the Generation Strength way, it blends explosive power, foundational strength, aerobic conditioning, and balanced upper‑body development into a clear, progressive structure that moves with purpose.

Across three sessions per week, you’ll sharpen movement quality, build repeatable power, and develop the aerobic base needed for harder work ahead.

Intensity climbs week to week through RPE progression, giving you a structured, ramp‑up that prepares you for heavier, faster, and more specific work in the next block.

This is your foundation — strong, intentional, and built to carry momentum forward.

Strongman GPP Program

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Strong(wo)man GPP Program - Block 1

Strong(wo)man GPP Block 1

This second 4‑week GPP block builds directly on the foundation laid in Block 1, driving intensity, strength, and conditioning capacity forward with clear, measurable progression. 

The focus shifts toward heavier strength exposures, sharper power output, and more structured aerobic development — all delivered through the Generation Strength lens of purposeful, athlete‑centred training.

Across three weekly sessions, you’ll refine movement efficiency, increase force production, and expand your conditioning ceiling.

RPE and load progressions are structured to challenge without overwhelming, giving you a smooth transition into heavier, more specific work in November.

This block is about momentum — building strength, building capacity, and building confidence.

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Strong(wo)man GPP Program - Block 2

Strong(wo)man GPP - Block 2

This third 4‑week GPP block marks a clear shift into higher intensity, heavier exposures, and more advanced power work. The foundation is built — now the goal is to express it. 

Block 3 blends top‑end strength, explosive intent, and targeted conditioning to prepare you for the final block of the cycle.

Across three weekly sessions, you’ll develop force, speed, and resilience under heavier loads while maintaining the movement quality established earlier in the cycle.

This block is about expression — taking the strength you’ve built and learning to use it with intent, speed, and control. It sets the stage for Block 4's final push.

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Strong(wo)man GPP Program - Block 3

Strong(wo)man GPP - Block 3

This final 4‑week GPP block brings the entire cycle together. Block 4 sharpens control, reinforces technical precision, and pushes conditioning capacity to its highest point before transitioning into the next phase of training. 

The focus is intentional: tempo strength, elastic power, and sustained aerobic output delivered through the Generation Strength standard of clarity, progression, and athlete‑centred design.

Across three weekly sessions, you’ll refine movement quality under tempo, express power with control, and build a resilient engine that can support heavier, more specific work ahead.

Block 4 is about consolidation — tightening movement quality, elevating conditioning, and ensuring you finish the GPP cycle stronger, more capable, and ready for the demands of the next training phase.

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Strong(wo)man GPP Program - Block 4

This peak block is designed to sharpen your top‑end sumo deadlift strength while keeping overall volume low enough to maximise recovery and performance. 

The focus is on high‑quality, heavy work with clean execution, efficient positioning, and strong intent off the floor.

You’ll open each session with a short mobility primer to prepare your hips, adductors, and thoracic spine for heavy pulling. The main lift progresses through moderate‑to‑heavy sets of sumo deadlifts, supported by deficit variations to reinforce starting strength, leg drive, and consistent wedge mechanics.

Upper‑back strength is maintained through rows and pull‑apart work, ensuring your lockout stays stable under load. 

Core stability is reinforced with ab‑wheel rollouts and Copenhagen variations to keep your trunk and hips strong as intensity peaks.

This block is built to help you feel fast, confident, and technically sharp under heavy singles — setting you up to express your strongest sumo pull with minimal fatigue.

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Deadlift Only Sumo Peak - Powerlifting

Sumo Peak – Strength Expression

This block blends classic strongman lifting with full‑body hypertrophy work to build raw strength, athleticism, and muscle in a way that feels powerful and fun. You’ll hit one strongman‑focused session each week featuring high‑output lifts like atlas stones, silver dollar deadlifts, and belt squats — movements that challenge your whole body, build real‑world strength, and develop explosive intent.

The second session shifts into a full‑body hypertrophy day with machine bench, rows, and accessory work to reinforce upper‑body strength, back density, and joint stability. Warm‑ups are simple and targeted, priming your hips, shoulders, and posterior chain for high‑quality training.

Across the block, you’ll build muscle, improve bracing and grip strength, and develop the kind of total‑body power that carries over into every lift. 

This is a gritty, high‑reward training program is designed to make you stronger, more resilient, and more capable under any load.

Strongman + Muscle Build - 2 days/week

Strongman + Muscle Build

This two‑block program builds your body‑weight strength from the ground up, blending athletic movement, relative strength, and full‑body control. Across both phases, you’ll develop the foundations of body‑weight training while progressively layering in more power, coordination, and strength endurance.

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Hybrid Strength: Bodyweight + Gym (2 Days)

Block 1 - Hybrid Strength Base

Block 2 - Hybrid Strength Progression

This two‑block program is built to push your strength and conditioning through focused, high‑effort training. 

Block 1 introduces intensity with heavier sets, machine work, and conditioning pieces that build your ability to work hard with control. 

Block 2 turns up the volume and density, challenging you to sustain effort, recover well, and maintain quality under fatigue. 

Together, they create a progressive pathway that boosts strength, fitness, and intensity tolerance so you feel stronger, fitter, and more capable across every session

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High‑Intensity Strength Program

Block 1 - Intensity Foundation

Block 2 - Intensity Progression

This program blends lower‑body strength development with aerobic conditioning and muscular endurance to create a well‑rounded, resilient athlete. It’s designed for people who want to build strength while also improving their engine — not choosing between the two, but developing both in a structured, sustainable way.

This block is built to help you move better, lift stronger, and feel fitter. It’s simple, effective, and designed to build a body that can do more — with strength, stability, and endurance working together.

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Strength & Engine Build

This Level 1 block builds the fundamentals: clean movement patterns, balanced strength, and consistent training habits. 

Designed for those developing their base, this block blends simple, effective lifts with controlled RPEs and repeatable warm‑ups to reinforce technique and confidence under the bar.

Across two weekly sessions, you’ll focus on quality reps, stable positions, and building the muscular endurance needed for future progression.

RPEs stay moderate to ensure technique leads the way, giving athletes space to learn, adapt, and build confidence before progressing to heavier or more complex work.

This block is about foundations — strong positions, clean reps, and building the base that every athlete needs.

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Block 1 - Fundamentals

Level 1 - Block

This second block builds directly on the foundations established in Block 1. 

With movement patterns now consistent and positions more stable, Block 2 increases intensity, introduces slightly more demanding variations, and continues developing lower‑body strength and upper‑body pressing capacity through simple, effective progressions.

Across two weekly sessions, the focus shifts from learning the movements to loading them with confidence.

Block 2 is about progression — taking the solid base from Block 1 and building strength, confidence, and capacity through clean reps, controlled intensity, and athlete‑centred design.

Block 2 - Foundations Plus

This block builds directly on the work completed in Fundamentals and Foundations Plus, shifting you into heavier exposures, more demanding variations, and a clear progression toward strength expression. 

With movement patterns now consistent and stable, the goal of this block is simple: lift heavier with confidence while maintaining clean, repeatable technique.

Across three sessions/week, you’ll develop strength through structured loading, targeted accessories, and warm‑ups that reinforce quality movement.

RPEs rise gradually across the block, giving you a clear pathway to heavier loads without sacrificing movement quality. Accessories remain targeted and efficient, supporting the main lifts and preparing you for the next phase.

This block is about progression — taking the foundation you’ve built and turning it into real, measurable strength.

Block 3 - Strength Progression

This block is the culmination of the entire training progression — the point where all the technical work, positional strength, and controlled loading from the earlier blocks come together. 

With movement patterns now stable and strength well‑developed, the focus shifts toward expressing that strength under heavier, more specific exposures.

Across three session/week, you’ll refine your top‑end strength, sharpen your confidence under load, and prepare your body and mind for testing week.

Accessories are minimal, intentional, and supportive — designed to maintain tissue quality, reinforce key positions, and keep you moving well without adding unnecessary fatigue.

The Goal of This Block: this phase is about expression, not accumulation. You’re learning to handle heavier loads, refine your confidence, and prepare for a strong, successful testing week.

You’ve built the foundation. You’ve progressed the strength. Now you’re ready to show it.

Block 4 - Strength Expression

This block will develop upper‑body pulling and pushing strength, sharpen explosive intent, and reinforce trunk stability through calisthenics‑driven accessory work.

Each session layers simple progressions with repeatable patterns so you can master technique, build confidence, and accumulate high‑quality volume without excessive fatigue. 

Expect a mix of chin‑ups, push‑up variations, lower‑body unilateral strength, and core stability, paired with athletic elements like box jumps and frame knee tucks to keep your movement sharp and dynamic.

The goal of this block is to establish clean movement, consistent effort, and a strong base of relative strength — setting you up for heavier, more complex progressions in the next phase.

Strength & Introduction to Calisthenics

This program is built to develop the key physical qualities every netball athlete needs: acceleration, deceleration, repeat sprint ability, lower‑body strength, upper‑body stability, and resilient joints that can handle the demands of fast directional changes and high‑impact landings. 

The structure is simple, intentional, and designed to elevate performance on court.

Across each session, you’ll move through a clear progression of speed mechanics, power development, strength work, and targeted accessories that reinforce stability and control.

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Netball Performance Foundations

This 5‑block Soccer Strength & Conditioning pathway builds the complete athletic profile required for modern football — acceleration, deceleration, change of direction, repeat‑effort conditioning, strength, power, and resilience. Each block progresses with purpose, layering qualities so athletes move better, react faster, and perform with confidence on the field.

Block 1 – Foundations: Acceleration, Deceleration & Anterior Chain Strength. Block 1 establishes the fundamentals of soccer movement. Athletes learn clean acceleration mechanics, controlled deceleration, and strong anterior‑chain positions. Strength work focuses on front squats, bench press, and single‑leg hamstring development, supported by calf and adductor stability. This block builds the technical base for speed and strength.

Block 2 – Strength & Speed Build: Accel/Decel Under Load. Block 2 increases intensity and introduces resisted acceleration and deceleration work. Sled pushes, harness drills, and low‑lunge sled walks reinforce force production and braking ability. Strength work progresses through safety bar squats, incline pressing, and Romanian deadlifts to build lower‑body robustness and upper‑body stability.

Block 3 – Strength & Speed Progression: Repeat Sprint Ability. Block 3 shifts toward repeat‑effort speed and higher‑intensity movement. A‑marches, A‑skips, and repeat sprints sharpen rhythm, coordination, and speed endurance. Strength work continues to progress with heavier squats, bench press, and RDLs, while Copenhagen planks and calf work reinforce hip and ankle resilience.

Block 4 – Power & COD Development: Explosive Expression. Block 4 introduces more explosive work — box jumps, reactive plyometrics, and higher‑intensity speed mechanics. Strength remains heavy but controlled, with safety bar squats and dumbbell pressing supporting power output. Conditioning intensifies with bike intervals, preparing athletes for the demands of late‑game performance.

Block 5 – Performance Expression: Match‑Ready Speed, Power & Agility. Block 5 is the peak phase, where all previous qualities come together. Athletes refine speed, agility, and reactive change of direction through T‑drills, shuttle runs, depth drops, and lateral hops. Strength work peaks with heavy triples and explosive pairings. This block prepares athletes to express their speed, power, and conditioning in match‑specific scenarios.

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Soccer Athletic Performance Program

Block 1 – Foundations: Acceleration, Deceleration & Anterior Chain Strength

Block 2 – Strength & Speed Build: Accel/Decel Under Load

Block 3 – Strength & Speed Progression: Repeat Sprint Ability

Block 4 – Power & COD Development: Explosive Expression

Block 5 – Performance Expression: Match‑Ready Speed, Power & Agility

This 3‑block weightlifting pathway builds the technical foundations, positional strength, and power qualities required for successful Olympic lifting. 

Each block progresses with intention — from reinforcing movement patterns to developing strength in key positions and ultimately expressing power with confidence.

Block 1 – Technical Foundations & Strength Base.
Block 2 – Positional Strength & Power Development
Block 3 – Strength Expression & Overhead Control

Together, these blocks build a complete weightlifting foundation — technical precision, positional strength, and the power needed to progress safely and effectively.

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Olympic Lifting Base to Build

Technical Foundations & Strength Base

Positional Strength & Power Development

Strength Expression & Overhead Control

This block builds the fundamental athletic qualities every field, court, and strength athlete needs — force production, unilateral control, trunk stability, and resilient lower‑body strength. The structure is simple, intentional, and designed to develop a strong, well‑rounded base before progressing into more advanced athletic work.

This block is designed to build athletic strength, movement quality, and capacity — the foundation for speed, power, and sport‑specific performance

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Strength for Sport – Fundamentals - Foundations

Athletic Strength Fundamentals

Athletic Strength Foundations

These Overload Blocks sit at the heart of your General Preparation Phase — the point where foundational strength meets increased volume, higher density, and more demanding variations. The goal is simple: build capacity, reinforce movement quality under fatigue, and prepare the body for heavier, more specific work later in the cycle.

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Overload Blocks

Overload Phase I

Overload Phase II

This high‑frequency bench program is built to drive technical consistency, top‑end strength, and upper‑body resilience through structured exposure, smart variation, and balanced accessory work. 

Across two progressive 4‑week blocks, you’ll refine your bench mechanics, build pressing volume, and develop the shoulder stability and upper‑back strength required for long‑term bench progress.

Block 1 establishes the foundation: repeatable bench exposures, long‑pause variations to reinforce control, and high‑quality hypertrophy work for the shoulders, triceps, and upper back. Squat variations support overall strength and maintain lower‑body readiness without compromising bench recovery.

Block 2 increases intensity and specificity. You’ll move into heavier top sets, mid‑grip and feet‑up variations to strengthen weak points, and targeted accessories that build pressing power and joint integrity. Squat exposures remain present but secondary, ensuring the bench remains the primary driver of adaptation.

Across both blocks, warm‑ups are intentional, accessories are purposeful, and RPE progression is structured to build confidence under the bar while managing fatigue.

This cycle is designed the Generation Strength way — precise, progressive, and athlete‑centred — giving you the volume, intensity, and technical refinement needed to push your bench forward.

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Bench Press Specific Program - Blocks 1 & 2

Bench Press Specific Program - Block 1

Bench Press Specific Program - Block 2

This block introduces beginners to the foundational strength, movement patterns, and conditioning demands of Strongman/Strongwoman training — without overwhelming complexity or load. 

The focus is on building confidence, developing full‑body strength, and learning the key movement patterns that carry over into future event work.

Event‑Style Conditioning (Beginner‑Friendly)
Farmer’s carries introduce grip strength, trunk stability, and loaded movement in a controlled, progressive way. This gives beginners a taste of strongman without the technical demands of advanced implements.

This block is about building the base — strength, stability, confidence, and movement quality — so beginners can progress safely and effectively into more advanced strongman/strongwoman training.

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Strongman/Strongwoman Fundamentals - Foundations

Strongwoman/Strongman Foundations

Strongwoman/Strongman Fundamentals

This 12‑week strength program has three purposeful phases — that focus on building volume and movement quality, increasing load and intensity, and finally peaking for a heavy 3RM test. 

Each block is designed to flow seamlessly into the next, ensuring you develop strong technique, balanced musculature, and the confidence to lift heavy with precision. 

Whether you're returning to structured training or pushing toward a new personal best, this program gives you a clear, progressive pathway.

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12‑Week Strength Build & Testing Program

Block 1 - Strength Base

Block 2 - Strength Build

Block 3 - Strength Peak - Test 3RM in final week

Block 3 - Weeks 9-12 - Test 3RM in week 12

This 3‑block pathway introduces beginners to structured strength training, safe movement patterns, and foundational conditioning. Each block builds confidence, competence, and capacity — progressing from simple machine‑based strength work to more challenging variations and higher‑intensity efforts.

Block 1 – Base Strength Foundations.
Block 2 – Strength Progression & Unilateral Control.
Block 3 – Strength Expression & Isometric Control.

Together, these blocks create a clear, supportive pathway for beginners to build strength, confidence, and consistency — the Generation Strength way

Strength & Conditioning Foundations Program

Base Strength Foundations

Strength Progression & Unilateral Control

Strength Expression & Isometric Control

This 7‑week strength program blends structured strength building with a focused powerlifting test phase. 

You’ll progress from moderate‑heavy sets in the 4–6 rep range to high‑intensity singles and doubles.

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7‑Week Peak & Testing Program - Powerlifting

Block 1 - Preparation Phase

Block 2 - Testing Phase

Taper Week Powerlifting

Taper Week

This 18‑week strength program takes you through a complete competition preparation — from general preparation to specific strength development and finally into a high‑performance peak. 

You’ll build movement quality, increase work capacity, develop targeted strength, and refine your technique under progressively heavier loads. 

The result is a long‑term, structured pathway designed to help you lift heavier, move better, and perform at your absolute best.

18 Week Strength Testing/Competition Block

Block 1 - General Prep Phase

Block 2 - General Prep Phase

Block 3 - Specific Preparation Phase

Block 4 - Specific Preparation Phase

Block 5 - Peak Phase

This program is built for people who want to train consistently but only have short windows of time. Each session is designed to be completed in around 45 minutes or less, with a clear focus, efficient structure, and enough intensity to drive real progress without unnecessary complexity.

Across the week, you’ll move through strength, mobility, and accessory work that builds a strong, balanced body — all in quick, repeatable sessions that fit into a busy schedule.
Fast, Effective Warm‑Ups

Designed for Busy People Who Still Want Results
This program is perfect for anyone who wants to train frequently, stay strong, and feel good — without spending hours in the gym. It’s structured, intentional, and built to deliver progress in short, focused sessions.

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