TRAIN WITH US,
WHEREVER YOU ARE
ONLINE PROGRAMMING
Online programming at GRIND S&C offers athletes the flexibility to select training regimes that align with their sport-specific needs and personal goals. While these programs are designed to cater to a broad range of athletic pursuits, they are not individualised, allowing users to choose from a variety of pre-set options that match their training goals.
This approach empowers athletes to take charge of their training journey, enabling them to focus on the aspects of performance enhancement they deem most important, whether it's strength, speed, or power. The online platform ensures that every athlete can easily access resources tailored to elevate their performance, regardless of their competitive level.
Access these programs via our Teambuildr app. Every exercise that is programmed has a linked video to ensure you know what you are doing at all times!
Choose between a variety of programs or chat to us to get your own individualised program!
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AFL - HYBRID
Unlock your full potential with our AFL Strength and Power program. Designed to build explosive strength and raw power, this online training will elevate your performance on the field. Whether you're looking to increase your power for tackling, sprinting, or overall dominance, this program is tailored to help you maximise your physical capabilities and excel in the AFL game. Train anywhere, anytime, and see results that make a difference. 3 gym sessions per week and a fresh 4-week program every month to ensure continual gains
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AFL - STRENGTH
The AFL Strength Program is designed to take your game to the next level. 3 gym sessions per week, designed to build strength that translates directly to the field. Bulletproof your body with targeted exercises to reduce soft tissue injuries and keep you playing at your best. A fresh 4-week program every month to ensure continual gains and game-ready strength
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AFLW - INSEASON
Transform your game with our AFLW Hybrid program. Focused on building the strength, speed, and power you need to dominate on the field. Whether you're enhancing your explosive power, improving endurance, or boosting agility, our program is designed to make you stronger, faster, and more resilient. Train with purpose, and take your AFL performance to the next level! This program includes 3 sessions per week and is revised every 4 weeks to provide you with fresh and new training.
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NETBALL - INSEASON
The Netball In-Season Program is designed to take your game to the next level. 3 gym sessions per week, designed to build strength that translates directly to the court. Bulletproof your body with targeted exercises to reduce injuries and keep you playing at your best. A fresh 4-week program every month to ensure continual gains and game-ready strength.
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AFL - SPEED & POWER
Speed separates the good from the elite — and power wins the moments that matter. Our Speed & Power Program is built for AFL athletes who want to become faster, more explosive, and game-day dominant. Whether you’re breaking from stoppage, closing down space, or hitting top-end speed in transition — this program sharpens the attributes that make a difference.
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INDIVIDUALISED PROGRAMMING
With our online programming, you'll receive a personalised training program that targets your unique goals, whether it's enhancing strength, speed, or overall fitness, injury or more!
Each month, you'll partake in check-ins with Head S&C Coach LJ, allowing for adjustments to your program based on your performance and feedback. This continuous support helps keep you motivated and on track towards achieving your aspirations.