8 x 8 Power-building program This 8 week 4 day per week program is designed to increase your strength and work capacity due to the short rest periods this is a challenging program. It combines the big 3 lifts (Squat , bench , deadlift ) with accessory work designed to build strength muscle and function along with improve general athleticism.

8 x 8 Power-building program This 8 week ,4 day per week program is designed to increase your strength and work capacity due to the short rest periods this is a challenging program. It combines the big 3 lifts (Squat , bench , deadlift ) with accessory work designed to build strength muscle and function along with improve general athleticism.

Bigger stronger faster program (Advanced) This program is designed to follow a 4 day split + optional pump day 3 x per week program 1 optional pump day Phase 1 It includes advanced plyometrics & strength training techniques such as the use of bands / chains along with Max effort (ME) and (DE) dynamic effort mixed with the repetition method to help you increase your strength , power and rate of force development and general athleticism

This Intermediate online program is for all Team Sport players who want to train and perform like a pro. We reveal to you the proven techniques, programming and secrets used by current elite level players and teams across the globe. Regardless of your current fitness and strength levels we will give you with the correct help,the knowledge and guidance to optimise your performance Designed and Delivered by our Elite S&C coach Ryan Gibney Former(Georgia Rugby union head of performance) who has worked with Teams domestically and internationally all codes of Rugby including 7’s, Super league, premiership and international Rugby along with Athletes from various other sports ranging from Olympic / Commonwealth athletes to youth and amateur to motivated gym goers looking to move look and feel better. The program includes everything you could need to have your best ever season and achieve optimal performance on field. This program includes access all your programming via the AF Training app, plus Basic nutritional and supplement advice and support

This online program is for all rugby players who want to train and perform like a pro. We reveal to you the proven techniques, programming and secrets used by current elite level players and teams across the globe. Regardless of your current fitness and strength levels as long as you have a good understanding and ability of training techniques, we will give you with the correct help, the knowledge and guidance to optimise your performance Within this conjugate method periodised program you will discover advanced training techniques such as the use of Bands and chains (accommodated resistance), Max effort and DE (dynamic effort) method training, plyometric combos , effective speed training , advanced hypertrophy techniques and many more. Designed and Delivered by Phil Greening and Ryan Gibney who has worked with Teams domestically and internationally in all codes of Rugby including 7’s, Super league, premiership and international Rugby along with Athletes from various other sports ranging from Olympic / Commonwealth athletes to youth and amateur to motivated gym goers looking to move look and feel better. The program includes everything you could need to have your best ever season and achieve optimal performance on field. This program includes access all your programming via the AF Training app, coaching support plus the lean muscle nutrition program.

This online program is for all Team Sport players who want to train and perform like a pro. We reveal to you the proven techniques, programming and secrets used by current elite level players and teams across the globe. Regardless of your current fitness and strength levels as long as you have a good understanding and ability of training techniques, we will give you with the correct help, the knowledge and guidance to optimise your performance Within this conjugate method periodised program you will discover advanced training techniques such as the use of Bands and chains (accommodated resistance), Max effort and DE (dynamic effort) method training, plyometric combos , effective speed training , advanced hypertrophy techniques and many more. Designed and Delivered by our Elite S&C coach Ryan Gibney Former(Georgia Rugby union head of performance) who has worked with Teams domestically and internationally in all codes of Rugby including 7’s, Super league, premiership and international Rugby along with Athletes from various other sports ranging from Olympic / Commonwealth athletes to youth and amateur to motivated gym goers looking to move look and feel better. The program includes everything you could need to have your best ever season and achieve optimal performance on field. This program includes access all your programming via the AF Training app, plus Basic nutritional and supplement advice and support

Online , home / on the road workout program using bodyweight and bands build muscle , burn fat with minimal to no equipment needed, 3 times per week main bodyweight and band sessions along with extra bodyweight challenges and circuit based sessions to help you get in awesome shape anywhere at anytime.

AF 3 x per week Fat loss & lean mass program The push pull legs routine, or “PPL split,” is a weightlifting program that has you do three kinds of workouts: Push workout Pull workout Legs workout the reason why PPL has you split your upper body into two separate workouts and limits the amount of lower body training that you’re doing every week. This so your muscles have plenty of time to recover between workouts and your nervous system isn’t being continually pushed to the red line, which allows you to perform better over the long term and allow better results in a minimal time. With added finishers and cardio sessions to help you reach your goals

Online , home / on the road workout program using bodyweight and bands build muscle , burn fat with minimal to no equipment needed, 3 times per week main bodyweight and band sessions along with extra bodyweight challenges and circuit based sessions to help you get in awesome shape anywhere at anytime.

AF 3 x per week performance program The push pull legs routine, or “PPL split,” is a weightlifting program that has you do three kinds of workouts: Push workout Pull workout Legs workout the reason why PPL has you split your upper body into two separate workouts and limits the amount of lower body training that you’re doing every week. This so your muscles have plenty of time to recover between workouts and your nervous system isn’t being continually pushed to the red line, which allows you to perform better over the long term and allow better results in a minimal time.

Welcome to the best Rugby Off Season of your life! Traditionally the Off Season has been a period of complete rest, however, this phase is a crucial part in any rugby players calendar. It is important that any ongoing injuries are addressed and treated, as well as a period of relaxation and time away from rugby. The Off Season should be a period of moderate intensity training to prevent substantial detraining occurring. During the Off season mix up your training environment, consider training in a different environment than you have done all year round. This Off Season will a consist of a 6 week Mesocycle focusing on developing Aerobic Capacity via low impact activities in a variety of different methods as well as developing Strength and Hypertrophy. Ideal Weekly Schedule Monday – Lower Body Optional Conditioning Tuesday – Recovery/Rehab Wednesday –Upper Body Optional Conditioning Thursday – Recovery/Rehab Friday – Full Body Optional Conditioning Saturday – Recovery/Rehab Sunday - Recovery/Rehab Let's Get Started!

The push pull legs routine, or “PPL split,” is a weightlifting program that has you do three kinds of workouts: Push workout Pull workout Legs workout the reason why PPL has you split your upper body into two separate workouts and limits the amount of lower body training that you’re doing every week. This so your muscles have plenty of time to recover between workouts and your nervous system isn’t being continually pushed to the red line, which allows you to perform better over the long term and allow better results in a minimal time. This program requires basic gym equipment.

Welcome to The AF IN Season Program This program is designed to be done 3 x per week. Split into: Lower body Upper body Whole Body Along with warm up and mobility sessions and optional CV workouts. This program is designed to compliment your in season team sport training and increase your on field performance, strength, power, lean muscle mass and overall body composition. Helping you to move, feel, look and play better. All AF Programs require basic gym equipment

This program is designed to develop athletic size and strength. This program is challenging and consists of 4 sessions per week. You also get the AF lean mass program for nutritional gains and support

We’ve put together a series of classes using our lead coaches’ knowledge in elite sport which everyone can use to develop their fitness and strength. Our classes embrace the fundamental principals of The Athlete Factory programming. You will get fitter & stronger, whilst being properly supported and monitored in a true coach led environment. The classes are for all fitness levels and experience, as our coaches will manage the class to suit your ability and make sure you get the most out of the class. ​The class types are: AF Performance, AF Strength, AF Abs & Core and AF Conditioning. See our website for details.

AF Semi-Private Personal Training model is increasingly popular and successful. Work in a small team environment [3-5 clients] with your personal trainer. Your training plan is still bespoke and built around your individual goals.