JD Athletic Performance V1.0
In-Season Strength Builder
An 8-week in-season gym program for developing athletes who want to maintain strength, power and resilience without adding unnecessary fatigue.
$89 AUD
One-off digital workbook - template only
Secure checkout via Stripe. After purchase, your workbook will be sent to the email used at checkout.
Product summary
- Price
- $89 AUD
- Format
- Excel workbook
- Length
- 8 weeks
- Frequency
- 2 gym sessions per week
- Level
- Developing/pathway athletes
- Sport type
- Team sport athletes
- Coaching included
- No - template only
- Coaching platform access
- No - template only
- Delivery
- One-off 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
- Training 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
Workbook preview
Inside the Workbook
The workbook is designed to be practical and easy to follow, with clear weekly programming, editable tracking cells, exercise alternatives, training adjustments and a training log.
Who it is for
Athletes who need useful gym work to fit the week.
- Developing and pathway athletes.
- Team 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 online coaching platform 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.
- 1
Complete two gym sessions per week.
- 2
Place sessions around training and competition.
- 3
Use the training adjustment guide to adjust volume and intensity.
- 4
Record loads, RPE and notes in the workbook.
- 5
Avoid chasing soreness or fatigue during the season.
- 6
Stop any exercise that causes pain or unusual symptoms.
Product boundaries
This is a strength-only template. Conditioning sessions, individualised coaching, injury rehabilitation and online coaching platform access are not included in the $89 template purchase.
Coaching support
Need more individualised support?
Online Strength Coaching, Online Conditioning Coaching and Online Strength & Conditioning Coaching are available by enquiry.
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 athletes with basic gym experience. It is not adjusted to an individual athlete.
Is conditioning included?
No. This is a strength-only template. Conditioning support is available separately.
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 training adjustment guide and place sessions sensibly around sport commitments.
Is this only for one sport?
No. The workbook is designed for developing athletes who need structured in-season gym work around training and competition.
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?
After purchase, your workbook will be sent to the email used at checkout.
Can I get coaching support with it?
Coaching is not included in the $89 template. Online Strength Coaching, Online Conditioning Coaching or combined support can be discussed through the enquiry 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?
Ready to start? Purchase the workbook and it will be sent to the email used at checkout.
Secure checkout via Stripe. After purchase, your workbook will be sent to the email used at checkout.