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Strength and conditioning coaching
for athletes

Enhance your physical performance with customised training programs & CONTINUED ONLINE SUPPORT
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Improve your athletic performance with a strength and conditioning coach

Are you ready to take your sporting to the next level? Join MAR Athletic Performance and get started with custom made, strength and conditioning coaching programs
Reach your full potential with strength and conditioning coaching specific for serious athletes. If you need to improve your strength, speed, power, endurance or agility, then we have plans and programs designed to help you! It is crucial to develop strength and power in order to succeed in sport, if this an area you are lacking, then we are here to help!

• Clubs and teams looking for pre-season or in-season programming (physical fitness or recovery protocols).

• Long Term Athletic Development (Youth Development)

MAR Athletic performance and coaching programs are provided by strength and conditioning coach, Matt Ross. An experienced, qualified fitness professional with proven levels of success.
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Strength and conditioning

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A strength and conditioning coach will enhance your performance in your chosen sport.

Find a program that is designed to make you faster, stronger or more powerful in order to succeed

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Sport specific Program

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A program that is designed to enhance your sporting performance.

Calendars, weights programs and fitness sessions designed to develop the required fitness levels of teams/squads to gain a competitive edge on the competition.

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1-on-1 Running technique Program

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Work with your strength and conditioning coach to learn how to sprint, run efficiently or just fine tune technique that relates to your sport or field.

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personal training

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Designed for individual needs depending on sport, age and gender.

These programs will specifically target individual goals to enhance performance for any given sport, position or event.

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strength and conditioning programs that are perfect for reaching your performance goals

Enhanced Strength & Power

Using our programs, you will see your strength and power significantly increase.

Using our programs, you will see your strength and power significantly increase.

Injury Prevention

Designed to enhance physical capabilities and reduce the risk of injury in training and matches - keeping you playing more consistently.

Designed to enhance physical capabilities and reduce the risk of injury in training and matches - keeping you playing more consistently.

Enhanced ability to recover

You will be stronger and fitter, increasing your ability to recover after matches and you will be more prepared throughout the week.

You will be stronger and fitter, increasing your ability to recover after matches and you will be more prepared throughout the week.

Achieve your performance goals

Specifically tailored to achieve your desired goals, whether that is strength, power, speed, agility, endurance or weight management.

Specifically tailored to achieve your desired goals, whether that is strength, power, speed, agility, endurance or weight management.

Return to Play / Rehabilitation

Return from an injury with confidence to adequately perform in your sport.

Return from an injury with confidence to adequately perform in your sport.

LifEStyle 
management

More than just a 6-week program, you’ll be set up to maintain your health and fitness and to ensure your sleep patterns, nutrition and recovery are developed and sustained.

More than just a 6-week program, you’ll be set up to maintain your health and fitness and to ensure your sleep patterns, nutrition and recovery are developed and sustained.

IMPROVE YOUR ATHLETIC PERFORMANCE WITH strength and conditioning programS FOR INdiVIDUALS AND TEAMS

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STRENGTH AND CONDITIONING COACHING PROGRAMS

PROGRAM OVERVIEW

Work with your strength and conditioning coach to learn how to sprint, run efficiently or just fine tune technique that relates to your sport or field.

What is it: A program designed to target all areas of physical development, depending on where your fitness levels are at.

Aim: The aim of this program will be to target specific goals to enhance your physical capabilities, to improve your sporting ability. This will be done by using objective criteria to design both the weights and fitness sessions, to guarantee improvement.

How it works: A program will include resistance training, cardiovascular fitness training and a calendar to highlight when and how to complete each aspect of the program.

Depending on your goal, the program will last for a minimum of 6-weeks to increase strength and fitness over time.
Inclusions
• Calendar: to highlight when and how to complete the program
• Weights Program: This will vary depending on individual needs and goals.
• Cardio Sessions: Depending on the sport and your goal, there will be both running sessions and cross-training sessions included.
Price guide
Starting at $140.00
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SPORT SPECIFIC COACHING PROGRAMS

PROGRAM OVERVIEW
What is it : Programs, calendars or fitness sessions designed to develop the required fitness levels of teams/squads. Designed to gain a competitive edge on the competition.

Aim: To properly prepare your team/squad for an upcoming event or season. The programs, calendar and fitness sessions will be scientifically tailored to enhance fitness levels and be properly conditioned.  

How it works: Fitness sessions will be specifically designed for your sport and squad, depending on the personnel involved. Calendars and programs will be designed to suit the squad/team based on their experience, fitness level and dedication. 

I specialise in: AFL, Basketball, Soccer, Golf, MMA
Inclusions
Team Sport Specific Programming 

 Programming will be completed to adequately plan for specific training periods (pre-season or in-season), which will be completed in a calendar format to set out appropriate training loads. This will ensure the squad is conditioned to perform at the right time during pre-season or to prepare for finals etc. 

Running or Cross-Training Programs & Sessions

 Tailored and specific conditioning programs for your sport. Whether it be AFL, Soccer, Basketball, Hockey or Tennis etc. Sessions can target the goals of the squad to give them a competitive edge over the competition.
The following aspects can be targeted:
• Speed & Power 
• Endurance 
• Agility
• Repeat Speed Ability 

 Weight Training & Programs

 Programs to target muscular strength, power, endurance or size. Programs can be tailored to suit certain groups within the squad or created as circuit programs for whole squads to complete together.

 Additionally, injury prevention programs can be delivered to target common problem area's related to injuries for specific sports. For example, a program targeting the prevention of hamstring and groin injures in football can be delivered to the squad. 

Training Camps or Programs 

If your squad has an upcoming camp, and you are not sure what kind of training to do or how much, we can help. It is important the athletes get enough out of the camp to be beneficial for them moving forward, and also to ensure they are not doing too much, where an increased risk of injury may occur.  • Warm-up & Cool-down Procedures Warm-ups can be a part of the session, most athletes dread, but it should be an important aspect, which is beneficial for the upcoming session. Are you still running a lap or two of the field and then static stretching?   Note: Any of the above programs can be chosen and pricing can be adjusted accordingly, depending on the needs of you and your sport.
Price guide
Small Teams of 10-16: Starting from $150.00
Large Squads of 20+: Starting from $200.00
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team sports programs session, Team mates with kettlebells
running technique training

RUNNING TECHNIQUE PROGRAMS

PROGRAM OVERVIEW
Struggling with your running or your technique? This running training is designed to fix, refine or develop running technique in order to improve running performance during sport!

What is it: One on One or Online training to enhance your running technique, in order to improve in your sport.

Aim: The aim here is to fix, refine or develop running technique, which will enhance sporting performance. During sports such as AFL, the ball is rarely in your hands throughout a match, and running is done throughout the entire game.

How it works: It is crucial to work on this, in order to improve fitness levels and enhance overall movement on the field. These sessions will be designed to not only work on straight line running, but also the ability sprint, accelerate and change direction.
Inclusions
One on One or Small group sessions.
Price guide
• 30 minute session: $60.00
• 45 minute session: $75.00
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ONLINE personal training

PROGRAM OVERVIEW
ONLINE PERSONAL TRAINING. Weekly or Fortnightly sessions, focused on physical development.

What is it: Online personal training to develop desired physical qualities. This may relate to improved size, strength, speed, power, weight loss or general movement.

Aim: The goal of this personal training is to specifically target your goals and work on them away from your sport.

How it works: Initial program set-up, online support and guidance & weekly phone support.
Inclusions
One on One training session with access to brand new, state of the art equipment.
Price guide
• 30 minute session: $54.00
• 45 minute session: $79.00
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personal training

MEET YOUR TRAINER

Matt ross - Strength and conditioning coach

As an experienced and qualified trainer it is my aim to help athletes of any age achieve their sporting goals and improve athletic performance, therefore improving sporting ability. I do this by developing custom, elite training programs that focus on strength and conditioning training and athletic performance.

I specialise in programs for Team sport, specifically AFL and individual sports; Golf, Running and all-around physical development.

In my time developing strength and conditioning programs for AFL teams I have worked with:

• Hawthorn Football Club in the AFL assisting the strength and conditioning department to help physically develop the athletes.
•  Gippsland Power in the Country wide Under 18 AFL Competition. This competition is designed to help young athletes get drafted and become elite AFL footballers.
• Frankston Football Club in the VFL. Frankston compete in the VFL, against all of the Melbourne and east coast AFL teams reserves, along with the stand alone clubs.
experience
• Strength & Conditioning Coach - Hawthorn FC (Current)
• High Performance Manager - Box HIll Hawks (Current)

• High Performance Manager - Frankston Dolphins Football Club 2022 - current

• Strength & Conditioning Intern - Hawthorn Football Club 2019 - 2020
• Head Strength & Conditioning Coach - Gippsland Power Football Club 2017 - 2022
• NAB AFL Draft Combine - Australian Football League 2017 - 2019
• AFL Vic Country National Championships 2017
• Head Strength & Conditioning Coach - Old Trinity Grammarians 2021
Qualifications
• Master of Applied Sport Science - Deakin University 2018 - 2020
• Bachelor of Exercise and Sport Science - Deakin University 2015 - 2016
• Australian Strength & Conditioning Association (ACSA) - Level 1 Coach currently qualified
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Matt Ross strength and conditioning coach

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SHOP NOW STRENGTH AND CONDITIONING PROGRAMS

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male runner

6 week running program

Start your pre-season with this 6-week running program.

INCLUSIONS

• 4 different running sessions to diversify your training
• Guidelines for when to complete each session
• 2km time trial conversion sheet
• Optional access to 2 FREE online sessions

$100

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RUNNING PROGRAM

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GOLF
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Physical Development Golf Program

A FREE golf development program

INCLUSIONS

• 3 different strength programs (beginner, intermediate and advanced) depending on your capabilities.
• A mobility session, which can be completed in your own time without equipment, or before a round to warm up!

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Golf Program

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Frequently asked questions

How do I get started with a program?
Matt will be in contact with you within 24 hours to get information related to your goals and reason for wanting a program. From there, your program will be customised and built to work around your sport, lifestyle, goals, and challenges.
Why will increased strength enhance my sports performance?
The stronger, faster, more agile, flexible, powerful, and fitter you are, the easier it is to perform technically and tactically throughout a match. You will not need to work on all of the previously mentioned factors, but there will be areas you can improve, which will enhance your sporting performance. For example, in football, the faster you are, the easier it is to run away from opponents when you have the ball, giving you more space and time to kick and hit targets (i.e. making it easier). Another example - in basketball, the more powerful you are, the easier it is to get by defenders and create space for yourself or your teammates.
I already have a program, why do I need one of these programs?
These programs are designed and detailed for you specifically. Meaning, they will target your individual needs and goals depending on your sport, position, age, and desires. A generic program you may already have will not be individually tailored and therefore will not be targeted to help you get better.
What if I have questions or concerns with the program?
Matt will constantly be in contact with you to answer any questions and help guide you through the program. The program will be progressive, so Matt will always be checking in throughout the 6-week program.
Are all programs 6-weeks?
This depends on your sport, position, and your goals. The minimum is usually 6-weeks to ensure progression and improvement, but this can be easily adjusted.
How do I work with you 1 on 1?
If you are looking to work privately in the gym, then you will need to have an active Anytime Fitness Membership. From here Matt will then work with you at Anytime Fitness in Officer. If you are looking for running technique training, then Matt can liaise with you to find a suitable time and location.
Why would I need a program if I have one and am seeing results?
If you have a program, you are consistent and the results are showing, you may not need to. If you feel like you only need to ask a few questions, then please reach out and Matt will help you as best as possible.
What is Strength and Conditioning?
Strength and conditioning is a program or plan that is designed to enhance your physical performance. There are many parts of performance, such as strength training, cardiovascular fitness, speed, the ability to recover etc. just to name a few. A strength and conditioning coach will assist in developing all aspects of performance.
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BOOKINGS AND ENQUIRIES

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Strength and conditioning coaching.
Based in Melbourne, servicing regional Victoria.
Contact for a custom program for your club or team.
© MAR ATHLETIC PERFORMANCE 2023. ALL RIGHTS RESERVED.
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