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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

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This 12 Week Program is designed to build muscle mass (hypertrophy) in athletes/participants and is tailored for the beginner.

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Build Muscle Mass - Beginner - 3 Days/Week - Full Body

Beginner Build Muscle Mass Program - Full Body

This 2 day/week program is designed to be completed within the group environment at Generation Strength sessions. It covers all key movement patterns and consists of two full body sessions. 

Designed for those new to strength training

Gen Strength Group Program - 2 Sessions/Week

Full Body 

This 3 day/week program is designed to be completed within the group environment at Generation Strength sessions. 

It covers all key powerlifting diciplines (squat/bench/deadlifts) and consists of 3 sessions per week. 

Loads are moderate to light and volume is high.

 Designed for those new to to strength training or those with a small amount of gym experience.

Level 1 - Group Program

Groups - Block 1

This 3 day/week program builds on block 1 and is designed to be completed within the group environment at Generation Strength sessions. 

It covers all key powerlifting diciplines (squat/bench/deadlifts) and consists of 3 sessions per week. 

Loads are moderate and volume is moderate/high.

Designed for those with a small level strength training or those with a moderate amount of gym experience.

Groups - Block 2

This 3 day/week program builds on block 2 and is designed to be completed within the group environment at Generation Strength sessions. 

It covers all key powerlifting diciplines (squat/bench/deadlifts) and consists of 3 sessions per week. 

Loads are moderate/high and volume is low/moderate.

Groups - Block 3

This 3 day/week program builds on block 3 and is designed to be completed within the group environment at Generation Strength sessions. 

It covers all key powerlifting diciplines (squat/bench/deadlifts) and consists of 3 sessions per week. Loads are high and volume is low. 

This block concludes with testing each dicipline.

Groups - Block 4

Groups - Block 4 up to testing week

Calisthenics

Strength & Calisthenics 

Netball Strength & Conditioning Program - 1 session per week

Netball Strength & Conditioning Program

Soccer S&C

Block 1

Block 2

Block 3

Block 4

Block 5

Weightlifting Focus - 4 x 4 Week Training Blocks

Weightlifting Focus

Athletic Development & Strength Block

Athletic Development & Strength  Block 1 

Athletic Development & Strength Block 2

Overload

General Prep Phase Overload Block 1

General Prep Phase Overload Block 2

High Frequency Bench

High Frequency Bench - Block 1

GPP Powerlifter - High Frequency Bench - Block 2

This 8 week program is designed for the intermediate lifter and starts to bring into programming some fundamental strongman/woman movements/disciplines.

Program is rate of perceived exertion (RPE) based.

Intro to Strongman/woman

General Prep - Strength & Strongwoman/man

General Prep - Strength & Strongwoman/man - Block 2

General Prep - Strength & Strongwoman - Block 2

4-week hypertrophy block followed by 2 x 4-week
strength blocks.

12 week testing block

Block 1 - Weeks 1-4

Block 2 - Week 4-8

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

Beginner S&C Program

Base - Block 1

Introduction to Strength & Conditioning

Introduction to S&C

7 Week Testing Block

Powerlifting Testing Block 1 - Weeks 1-4

Powerlifting Testing Block - Weeks 5-7

Taper Week Powerlifting

Taper Week

18 Week Strength Testing/Competition Block