JD Athletic Performance V1.0
Off-Season Strength Builder
An 8-week off-season gym program for developing athletes who want to build strength, durability and training capacity outside the competitive season.
$99 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
- $99 AUD
- Format
- Excel workbook
- Length
- 8 weeks
- Frequency
- 3 gym sessions per week
- Level
- Developing/pathway athletes
- Sport type
- Team sport athletes
- Coaching included
- No - template only
- Delivery
- One-off digital workbook
What's included
A structured workbook built for athletes who want clearer gym work.
The workbook gives you a clear weekly plan, exercise structure and tracking tools. It is template only and does not include coaching.
- 8-week off-season strength program
- 3 gym sessions per week
- Progressive gym structure across the block
- Strength, accessory and lower-body resilience work
- Load dashboard
- Training log
- Exercise alternatives
- Modification guide
- Equipment required list
- Program notes and FAQ
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
A good fit for athletes who need more structure.
- Developing and pathway athletes building their off-season base.
- Team sport athletes preparing for the demands of their sport.
- Athletes who want more structure than random gym sessions.
- Athletes with basic gym experience.
- Athletes preparing to build strength, durability and training capacity before training demands increase.
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
Use the workbook as a clear training structure.
The aim is to give athletes a practical plan that can be completed, tracked and adjusted without overcomplicating the week.
- 1
Complete three gym sessions per week where possible.
- 2
Use the weekly structure as your main off-season strength plan.
- 3
Record loads, RPE and notes in the workbook.
- 4
Use the modification guide when equipment, soreness or schedule issues come up.
- 5
Prioritise consistent movement quality before chasing load.
- 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 $99 workbook purchase.
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 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.