FREE RESOURCES
LEARN. PREPARE. PERFORM.
Practical tools and structured training to help you move forward with purpose.
01/ Planners
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Defence force PFA PLANNER
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Half Marathon planner
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HYBRID FITNESS PLANNER
2/ FREE TWO WEEK STARTERS
Explore our free two-week starter programs and choose the option that best suits your sport or training goals. Enter your details below to access the programs and experience their structure, guidance and progression before committing to the full version. Choose from the programs below.
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Rugby League - Hypertrophy
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Touch football - strength and power
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Distance runner - strength
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Basketball - strength
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AFL - Strength
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Basic Strength
03/ FEATURED BOOK
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Youth Speed + Agility
An eight-week workbook for developing running mechanics, speed, agility and aerobic capacity.
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Youth Speed and Agility - PDF
An eight-week workbook for developing running mechanics, speed, agility and aerobic capacity.
04/ FITNESS TESTING GUIDES
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Aerobic Power- running
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Aerobic Power - rowing
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Max Strength - Squat
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Max Strength - Bench Press
Explore complete, professionally designed training programs for athletes, runners and adults who want a clear plan to follow. Each downloadable program provides structured weekly training, prescribed sessions, progression guidance and editable tracking tools.
Select a program below to learn who it is designed for, what you will receive, the equipment and experience required, and how the program progresses.
Speed & power session example.
2026
Gold Coast
“Following one of matt’s planners got me in the best shape i have been in for the nationals last year”
Jake S - Teacher & Australian Masters Touch Football, Gold Coast, QLD“i got matt to analyse my running gait. i’ve improved my 5k time and am now a competitive trail runner”
Dr Joe B - Cardiologist, Sydney, NSW