Be the player they
can’t leave off the team.
Real strength & conditioning — programmed by the coaches at True Performance, delivered to your phone, built around your sport and your season. Whatever you play, wherever you play it.
Club Training Isn’t Enough
You train a couple of nights a week with your club or squad. So does everyone around you — and everyone you’re up against.
The difference between making the side and watching from the bench isn’t what happens at club training. It’s what happens between sessions — the strength, speed and conditioning work most players either skip, or do without a plan.
Random gym sessions don’t build athletes. Following a mate’s program doesn’t either. What works is structured, periodised training that knows your sport, knows where you are in the season, and knows what’s coming next.
Your Season, Programmed
We’ve taken the system we run with athletes at The Hub — the same structure behind our Academy programs — and built it into online coaching you can run from any gym in the country.
Pre-season, in-season, finals, off-season: your programming moves with your season so you’re never guessing what to train. Every session lands in the Lumin app with video demos and clear structure. You just show up and do the work.
What’s Actually In It
The question we get asked most before anyone signs up. Here’s the honest breakdown for both.
AFL Performance Program
| Component | Per week |
|---|---|
| Gym / Strength | 2–4x |
| Speed | 1–2x |
| Running / Conditioning | 1–2x |
| Recovery / Mobility | Optional |
High Performance Coaching
No fixed template and no set number of sessions — that’s the whole point. Everything is built off a 1-on-1 consult and shaped entirely around you:
- Your sport, position and level — open to athletes across any sport, 10 and up
- Your training age and where you’re strong or falling behind
- Your competition calendar, so your training peaks when it matters
- Your schedule, gym setup and injury history
- Your goals — this season and the long game
Built Around The AFL Year
This is exactly how the AFL Performance Program runs. Training doesn’t stay the same in January as it does in July — the program moves through the AFL calendar on a loop, so you’re always training for what’s coming next, automatically in the app. (High Performance Coaching is periodised the same way, but around whatever sport and calendar you play.)
Pre-Xmas
Block
Post-Xmas
Off-Season
This System Builds Players
The same coaching and structure has developed 100+ athletes — from juniors chasing their first rep to athletes competing at the top levels of the game, and beyond it.
“I needed to improve my endurance and power. I’d looked at YouTube and thought I was doing the right exercises, but wasn’t getting results. This year I feel stronger and more explosive than ever — and I’m 34 — especially in the second half of games, which tells me my endurance is as good as it’s ever been. I’d thought about getting an online coach for 3—4 years. All I can say is I wish I’d done it earlier.”
“I needed to improve my contested work, general strength and speed. The training has been unreal — True Performance runs a great program that targets all the key areas for an athlete. It’s helped me keep developing my game and has been great for my recovery after games and training. It’s worth every bit of time and effort you put in.”
“Jackson listened to my goals for netball and built a personalised program that had me fit, strong and ready to hit the court at the start of the season. He provides continual support and knowledge that makes training easy and fun. I’m so excited with the results so far, and can’t wait to keep improving my game.”
“I’d struggled with game-specific fitness and functional strength — it was holding me back from reaching my potential. This program gave me game-specific running and gym sessions built around exactly that. It’s 100% worth my time and money. If anyone’s struggling to find a gym or running program, I’d highly recommend investing in True Performance.”
Show more athletes
“His programs and attention to detail are amazing and he’s always there to help. Over the last six months I’ve seen a massive improvement on and off the field.”
“Heading into the off-season my goal was to improve my full-body strength and power for explosiveness and physicality on the field. Across the program I noticed key improvements in the gym and out on the field — it was built to target AFL-specific training and helped me develop in those areas. 100% worth it.”
“My priority was general conditioning and speed — in previous seasons I’d put other things ahead of my fitness and it held my performance back. This season I feel so much fitter and faster, and I’m only just breaking the surface. Because my speed and fitness are at a good level, I’ve been able to focus on my skills, which has added a whole other level to my game.”
“I wanted to get back the fitness I had before a run of teenage injuries, and build overall strength. The training has helped me achieve that and more. I’ve gained real confidence in my body and can compete against much bigger bodies when I’m undersized. My fitness is 100x better and the investment of time and money has been well worth it.”
“I wanted to build strength through my legs and core — I had niggling knee and groin issues from leg imbalances. Before the program I was playing through a fair bit of pain, but within about four weeks I was on top of it. A few months in, the body feels really strong, I’m running better and recovering the best I ever have post-games.”
“I regularly suffered from lower-back pain, especially in pre-season. We identified that I wasn’t activating my glutes and core enough, which was overloading my back. We started slow and built it up. A year on the program, I’m pain-free and able to lift and move with no ongoing issues. I highly recommend Brummers for any footballer — I wish I’d had a football-specific program like his as a kid.”
“I’ve seen real improvements in my running and recovery. After tearing the ligaments in my ankle, I kept my training going and recovered ahead of schedule — back into long-distance running within a couple of months, barely losing any fitness.”
“I wanted to improve my core strength, speed and endurance — before this I’d catch myself slacking off with no real structure. My training and performance went through the roof. From early on my strength and speed were making an impact on the field. A program suited to your goals and sport is incredible, and you really do see the benefits.”
The Platform AFL Clubs Run
Your training is delivered through Lumin — an Australian-built athlete management platform used by elite clubs and high-performance programs. Everything in one app:
- Your full program with video demos, in your pocket
- Log every session and watch your numbers climb
- Wellbeing check-ins — sleep, soreness, RPE — so training matches how you’re tracking
- Message your coach without leaving the app
Results You Can Measure
Two Ways In
AFL Performance Program
The year-round AFL program, periodised to the season. For self-driven athletes who want elite structure without the guesswork.
- Year-round AFL S&C program in the Lumin app
- Updated every block — built around the AFL calendar
- Exercise videos and clear session structure
- Recovery & preparation guide included
- Individualised programming
- Check-ins & direct coach access
- TP athlete community
High Performance Online Coaching
A coach in your corner. Individualised programming built off a 1-on-1 consult, with check-ins, unlimited adjustments and direct coach access.
- Fully individualised program — your sport, your schedule, your gym
- Regular check-ins & progress reviews
- Unlimited program adjustments
- Direct line to your coach in the Lumin app
- TP athlete community — questions, wins, accountability
- Testing, benchmarks & load tracking
- Priority access to clinics & Hub sessions
| What you get | Program · $19.99/wk | HP Coaching · $69.99/wk |
|---|---|---|
| Training delivered in the Lumin app | ✓ | ✓ |
| Periodised to the AFL season | ✓ | ✓ |
| Exercise videos & session structure | ✓ | ✓ |
| Program built individually for you | — | ✓ |
| Check-ins & unlimited adjustments | — | ✓ |
| Direct coach access | — | ✓ |
| TP athlete community | — | ✓ |
| Testing & benchmark tracking | — | ✓ |
| Commitment | 4 weeks, then weekly | 12-week blocks |
Joining the Program
- Sign up — secure weekly subscription through Stripe
- Complete your online coaching waiver (sent straight after)
- Receive your Lumin invite and start training within 24hrs
Joining HP Coaching
- Apply — quick form so we know your goals and situation
- 1-on-1 consult — we map your season and build your plan
- Sign up, complete your waiver, get your Lumin invite — and go
Good Questions
How many sessions a week is it?
The Program usually lands around 3 gym sessions a week, plus 1–2 speed and 1–2 running/conditioning sessions, with optional recovery work — 45–75 minutes each. The exact volume shifts through the season (see the phase breakdown above). HP Coaching has no fixed number — your split is built entirely around you.
Is it suitable for a 16-year-old junior player?
Yes. The AFL Performance Program is built for athletes 16 and up, so a 16-year-old sits right at the entry point. Younger athletes are best suited to High Performance Coaching (open from age 10), which is tailored fully to their age and stage.
What equipment do I need?
The Program is built for a standard gym setup: squat rack, barbell, dumbbells and bands — ideally with access to a sled or running track and cables. Don’t have everything? Most exercises come with alternatives, so you can run the program in almost any gym. HP Coaching is built entirely around whatever you’ve got.
I don’t play AFL — can I still join?
The Program is built around the AFL calendar, but the strength, speed and conditioning work translates to most field sports. If you want programming specific to your sport, High Performance Coaching is built individually for you.
What’s the commitment?
The Program has a 4-week minimum when you join, then rolls week to week — cancel anytime after that. HP Coaching runs in 12-week training blocks, because that’s the timeframe real physical change happens in.
What’s the difference between this and training at The Hub?
Same coaching standards, different delivery. The Hub is our in-person facility at Ashmore on the Gold Coast. Online coaching brings the programming, structure and support to you — wherever you are in the country.
Can I upgrade from the Program to HP Coaching?
Anytime. Message us through the app or the contact page and we’ll set up your consult — your training history in Lumin comes with you.
Serious About Next Season?
The players who jump levels aren’t lucky. They start earlier and train smarter. Start now — arrive at pre-season ahead of the pack, not chasing it.