Speed and athleticism only develop when they are trained properly, and most training does not do that. Built properly, speed, power and athleticism can keep developing well beyond the competitive years, into your fifties and sixties. But you cannot hold on to what you never built, and with everything on social media and whatever an app tells you, it is hard to know what you do not know. For an athlete, built properly, it opens doors in sport. For everyone, it means staying fast, strong and capable for life.
For athletes, speed is king. For adults, athletic performance for life. Coached training designed around where you are now and where you want to go.
Apply for a quick call → Request the Athlete Starter Block →Fifteen minutes on the phone, no obligation. Or go straight to the block: one Starter Meeting, six coached sessions and a progress review, $299 once.
A gym hands you a key and leaves you to figure it out. We give you everything you need to get somewhere with your performance and your health.
Coached athletic performance training. Speed, strength, movement and power, to perform better in sport and stay capable in life.
Every athlete is built from the same five things. Most training gets the order wrong.
The hardest to improve and the easiest to lose, so they get the most attention. In most sports, limited speed becomes a ceiling on performance. Speed and power are also among the first qualities to go without training, and the ones that keep you fast, upright and capable for life.
The base that lets the body produce force and absorb it safely. Chased for its own sake, it adds size and fatigue that speed has to carry.
Sprint technique and movement. Skills fade, which is why sprinting runs year round here.
The range the body can move through and control. Too little and the stride shortens and the joints pay for it. Range without the strength to control it is just as costly.
The easiest to train and the easiest to abuse. Done wrong, it does the most damage to speed and skill. It has its place, in the right dose and the right season.
Endurance and strength are the two things we see athletes get wrong most. That is why speed sits at the top of everything here. Speed is king.
Speed sessions run in the sprint zones, gym sessions in the gym zones. Which zones you train in is set by what you are ready for and what is best for you, and it is decided at your first meeting. Both chase the same thing: your athletic peak. Speed Performance chases it through sprint speed, because that is what shows up on fields, courts and in the water. Athletic Performance chases it for life. Same destination, different lens.
Athletes before the growth spurt. As a guide, girls around 10 to 13 and boys around 11 to 14. Coordination, the skill of speed, movement quality and confidence, two coached sessions a week.
Athletes past the growth spurt with a body ready for the gym. Speed Foundation taken further, plus advanced strength and power, body armour, tendon strength, prehab, core and stability. Two to three sessions to start. The number, and when you access more, is progressed on consistency, readiness and recovery.
Adults, former athletes and anyone returning to performance. Lifelong athleticism is the goal: strength, power, mobility, coordination and conditioning, with speed and power trained without timed sprinting, through jumps, throws, sleds, carries and strength work. Athletes rebuilding after injury or not yet ready to sprint start here too. Two to three sessions to start, three or more for most.
Sprinting is one of the most effective ways to build speed, power, elasticity and coordination. It's also one of the highest-risk things an athlete can do if the body isn't prepared for it. So we cover both. Teach the athlete to move faster, and build the body that can handle it, with the split tailored to the athlete. The faster and more powerful the output, the more prepared the body needs to be.
Most programs separate speed work from strength work, or throw athletes into random conditioning and call it development. Athletes end up tired without becoming more athletic. Speed is one of the biggest force multipliers in sport, but speed without preparation is a liability. We cover both. The exact mix is prescribed by the coach and changes with age, readiness, sport and goals. Speed Foundation builds speed inside each session. Speed Performance combines speed and gym work across the week. Athletic Performance is primarily gym-based.
First word is what you build, second is the stage. Everyone starts with the Athlete Starter Block, and your coach places you on one of these after it. Full detail, prices, session times and example pathways are on the memberships page.
Girls around 10 to 13, boys around 11 to 14. Sprint zones, with gym work at the back end of every session.
Athletes chasing selection, with a body ready for the gym. Sprint zones and gym zones. Speed is king here, and this is where it is built.
Adults, former athletes, and anyone rebuilding. Keep your performance or set new PBs, so you can do what you want, when you want. Lifelong athleticism is the goal.
It starts with a call, and we take it from there.
Fifteen minutes on your goals, your week and what has been getting in the way. Rather skip it? Go straight to the Starter Block.
The Athlete Starter Block, $299 once. Your first meeting is a look around, the apps set up and a few baseline numbers. Then six coached sessions.
After session six we review your numbers and place you on the track and starting dose that fit.
Progress as your consistency, readiness and recovery improve.
Our difference is not that we have weights. Every gym has weights. Our difference is that we make better training decisions.
In progress · the new facility
We are moving into a larger space five minutes from here: undercover sprint lanes over 50 metres, an acceleration and plyometric zone over 40 metres, and the gym alongside. Until it opens, Wednesday morning speed sessions run at the hockey fields and everything else runs at 352 Griffith Rd.
Everyone starts the same way. A quick call, then the Athlete Starter Block, and after six sessions we place you on the right track with the right starting dose.
Fifteen minutes on the phone, no obligation. Or go straight to the block: one Starter Meeting, six coached sessions and a progress review, $299 once.
Athletes Edge Albury
352 Griffith Rd, Lavington NSW · above the pool, across from Lavi Square
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