For Athletes

PERFORMANCE.

Sport-specific programming for athletes who need to train hard without compromising on game day. Strength that transfers. Conditioning that lasts. Recovery that works.

Disciplines

SPORTS WE
PROGRAMME FOR.

🏉
Rugby Union & League
  • Legs scheduled 3+ days before match day
  • Sled push/pull for tackle and sprint power
  • Upper body push-pull balance for contact
  • Conditioning integrated with club training
  • Pre-match activation on game eve
  • Protein timing for back-to-back weeks
⚽
Soccer & Football
  • No heavy lower body 48hrs before matches
  • Explosive hip work for sprint and shooting
  • Upper/lower split around match schedule
  • Aerobic base + repeated sprint capacity
  • Double-session day management
  • Post-match recovery walk programming
🥊
MMA & Combat Sports
  • Gym sessions scheduled around sparring
  • Grip and clinch strength development
  • Hip mobility for guard and kicking range
  • Explosive full-body power (deadlift, swings)
  • Cardio that mirrors fight rounds
  • Rolling ball and mobility specific to fighters

The Difference

TRAINING THAT
TRANSFERS.

01
Game Day Is Protected

Every strength session is scheduled with your match calendar in mind. Legs go in on Thursday if you play Sunday — three full days of recovery. You never arrive at kick-off with DOMS.

02
Sport-Specific Exercises

Sled pushes for tackle drive. Med ball chest passes for offloading. Lateral bounds for winger cut speed. Farmer carries for clinch grip. Exercises are chosen because they directly transfer to what you do on the field or in the cage.

03
Nutrition Adjusts for Match Week

Carbs go up on Wednesday and Saturday nights. Pre-match breakfast includes eggs and fast carbs. Post-match recovery is a proper protocol — not just a protein shake. Nutrition is integrated with the performance plan, not treated separately.

04
Recovery Is Programmed In

Contrast therapy, active recovery walks, mobility sessions and deload weeks are all built into the schedule. Recovery is not optional. At high weekly training loads, it is the variable that separates improvement from injury.

Personal training session — bench press coaching at Raw Fitness

Who It's For

BUILT FOR
COMPETITORS.

Weekend Warriors

You play club sport on weekends and want to show up stronger, faster and less fatigued than you did last season. The gym plan is built to complement your sport — not compete with it.

Competitive Athletes

You train multiple times a week and need a strength programme that works around your sport schedule without compromising recovery or game day readiness.

Off-Season Builders

The off-season is when the work gets done. Build the strength, power and body composition gains that turn into on-field improvements when the season restarts.

Perform Better

TRAIN FOR
THE GAME.

Complete the intake form. Tell Brandon your sport, your schedule and your goals. Your performance plan will be built around your season.

Start Your Intake