JD Athletic Performance V1.0
In-Season Strength Builder
An 8-week in-season gym program for developing field and court sport athletes who want to maintain strength, power and resilience without adding unnecessary fatigue.
$75 AUD
One-off digital template purchase
Product summary
- Price
- $75 AUD
- Format
- Excel workbook
- Length
- 8 weeks
- Frequency
- 2 gym sessions per week
- Level
- Developing/pathway athletes
- Sport type
- Field and court sport athletes
- Coaching included
- No - template only
- Delivery
- Digital workbook
What's included
A complete, practical workbook for the competitive season.
Everything is organised to make two purposeful gym sessions easier to plan, complete and track each week.
- 8-week in-season strength program
- 2 gym sessions per week
- Day 1 and Day 2 gym structure
- Power, strength and accessory work
- Hamstring, calf, trunk and lower-body resilience focus
- Readiness adjustment guide
- Exercise alternatives
- Modification guide
- Equipment required list
- Training log
- Program notes and FAQ
- Clear instructions for editable yellow cells
- General disclaimer and personal-use guidance
Who it is for
Athletes who need useful gym work to fit the week.
- Developing and pathway athletes.
- Field hockey athletes.
- Field and court sport athletes.
- Athletes training and competing weekly.
- Athletes who want to keep gym work in-season.
- Athletes who need structure around matches, team training and recovery.
- Athletes with basic gym experience.
Who it is not ideal for
Know the boundaries before you start.
- Athletes currently injured without medical or physiotherapy clearance.
- Complete gym beginners without supervision.
- Athletes needing an individual rehabilitation plan.
- Athletes wanting conditioning sessions included.
- Athletes wanting direct coaching feedback or TeamBuildr access.
How to use it
Train with intent, then get on with the season.
The program gives you structure without turning the gym into another source of unnecessary fatigue.
- 01
Complete two gym sessions per week.
- 02
Place sessions around your team training and match schedule.
- 03
Use the readiness guide to adjust volume and intensity.
- 04
Record loads, RPE and notes in the workbook.
- 05
Avoid chasing soreness or fatigue during the season.
- 06
Stop any exercise that causes pain or unusual symptoms.
Product boundaries
This is a strength-only template. Conditioning sessions, individualised coaching, injury rehabilitation and TeamBuildr access are not included in the $75 template purchase.
Upgrade options
Need more individualised support?
These services are separate from the template and begin with a register interest enquiry.
Monthly Program Design
A training plan shaped around the athlete's sport, schedule and current priorities.
Hybrid Coaching via TeamBuildr
Individualised program delivery with greater coach oversight after onboarding.
Team / Group Enquiry
Practical programming support for teams, squads and pathway groups.
FAQ
Practical questions about the workbook.
Clear answers for athletes, parents and coaches before registering interest.
Is this a personalised program?
No. This is a general template for developing field and court sport athletes with basic gym experience. It is not adjusted to an individual athlete.
Is conditioning included?
No. This is a strength-only template. Conditioning Builder is available separately for field and court sport athletes.
How many gym sessions per week?
The workbook includes two gym sessions per week, organised as Day 1 and Day 2 across an eight-week progression.
Can I use this during the season?
Yes. It is designed for athletes who are training and competing weekly during their competitive season.
Will it make me sore before games?
The program is designed to manage fatigue rather than chase soreness. Use the readiness guide and place sessions sensibly around matches and team training.
Is this only for hockey athletes?
No. Field hockey athletes are a strong fit, but the program is also designed for developing athletes across other field and court sports.
What equipment do I need?
The workbook includes an equipment list and exercise alternatives. Access to a suitably equipped gym is recommended.
What happens after purchase?
Once checkout is available, the workbook will be delivered digitally after purchase. Until then, register interest and I will follow up manually.
Can I get coaching support with it?
Coaching is not included in the $75 template. Monthly Program Design and Hybrid Coaching can be discussed through the register interest form.
Training disclaimer
This program provides general training guidance only and is not medical advice. If you are injured, in pain, managing a health condition or unsure if the program is suitable, seek advice from a qualified health or medical professional before starting.
Ready for more structure in the gym this season?
Register interest in the $75 Excel workbook. No payment or checkout is required yet, and I will follow up manually.