Get Ahead This Off-Season — Build the Foundation for a Stronger Season

Ready to take your performance to the next level?
Start your pre-season physical development early with our structured, purpose-driven 16-week Off-Season Strength & Conditioning Program at PHIIT Club.

Commence anytime from Mon 4th August onwards

Register Now for an Info Session & Club Tour

Click the REGISTER button to secure your spot.

Why Train in the Off-Season?

The off-season is your opportunity to hit reset — away from the pressures of competition — and focus on targeted physical development. Unlike unstructured or generic bodybuilding programs that can create imbalances, stiffness, or even lead to injury, our program is designed with athlete-specific outcomes in mind.

Our approach ensures:

✅ Purposeful, progressive training
✅ Functional strength and power development
✅ Injury prevention through balanced movement
✅ A deep understanding of how to train smart and move better

What’s Included in the Program?

Our 16-week periodized S&C program is broken into two 8-week training blocks, designed to progressively build usable size, strength, and power — all critical for performance and durability.

Each Week Includes:

Day 1 – Push Focus (19 Total Sets)

2 Push-based strength lifts (vertical + horizontal)
1–2 Functional chain push movements
1–2 Accessory exercises (e.g., triceps)
1–2 Core stability & rotation movements

Day 2 – Lower Body Focus (21 Total Sets)

2 Strength lifts (bilateral + unilateral)
1–2 Functional hip drive chain movements
1–2 Accessory leg exercises (hamstrings, calves)

Day 3 – Pull Focus (19 Total Sets)

2 Pull-based strength lifts (vertical + horizontal)
1–2 Posterior chain movements (pull/thrust)
1–2 Accessory exercises (biceps, grip)
1–2 Core control and trunk work

Day 4 – Power Development Focus

Bilateral jump-focused movement
Unilateral acceleration-focused movement
“Plant and Push” for power output
“Plant and Pull” for posterior chain power
Rotational core power exercise

Pricing & What You Get

$49/week for 16 weeks (weekly via DD or full payment upfront with 10% discount)

Includes everything you need to train with purpose:

✅ 1-Hour Onboarding Session
Led by Craig Abbott (Level 3 S&C Coach)
✅ 16 Week Program To Follow
Featuring exercise instructional video library + expert designed scoresheets
for tracking & goal setting & personal progression
✅ Full PHIIT Club Membership
7-day gym access, training folder, and key fob
✅ Initial + Unlimited Body Scans
Using our medical-grade InBody770
✅ BONUS Running Program
Delivered via ScoreSheet with run timer

8-week minimum commitment – cancel anytime after that with 4 weeks’ written notice.

Want More Guidance? Add Coaching!

Upgrade with 1-on-2 coaching sessions for just $70 per person per session. Ideal for those who want expert feedback, accountability, and fine-tuning.

Don’t just train harder. Train smarter.
Click the REGISTER button now to book your info session and tour. Spots are limited!

Suitable for ages 15+ however at least 6 months consistent weight training experience is advised