Explore Our Memberships
working together 1:1 at primed performance.
Our 1:1 Performance Coaching is designed for athletes and individuals who want more than a program — they want guidance, accountability, and a training system built specifically for them and their environment . This is fully individualised online coaching grounded in evidence-based strength & conditioning principles, tailored to your sport, training history, lifestyle, and goals.
Every decision is made with intent, ensuring your training supports performance, resilience, and long-term development — not just short-term results.
WHAT YOU’LL LEARN WORKING TOGETHER
✰ How to manage your training load effectively
Learn how to manage training stress across sport, strength training, and life demands using proven load management principles to optimise adaptation while minimising injury and burnout risk.
✰ How to more out of your training sessions
Learn how to structure your training week and individual sessions with clear intent, prioritising the training elements that deliver the greatest performance return while eliminating unnecessary volume and wasted effort.
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✰ Habits, Discipline, and Systems That Support Performance
Build consistent routines around training, recovery, and preparation that support long-term development, not just short-term results.
✰ How to Train for Your Sport and Your Body
Understand how to tailor your training to the specific demands of your sport while accounting for your training age, strengths, weaknesses, and injury history — not just generic athlete programs -BACKED BY THE SPORT SCIENCE!
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✰ What Actually Drives Long-Term Results
Identify the key factors that create real, sustainable improvements in strength, power, speed, conditioning, and performance — backed by sound coaching and sport science principles.
✰ Confidence in the Process
Confidence knowing your work is being done the right way, under the guidance of a qualified and experienced performance coach. With a clear plan and expert oversight, you can focus fully on execution and performance, trusting that the work you’re putting in is building strength, resilience, and readiness when it matters most.
primed : foundations
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primed : foundations ✰
“PRIMED : FOUNDATIONS” is targeted at athletes looking to build structure, consistency, and performance capacity. Athletes who are seeking a professional approach to performance training.
PRIMED FOUNDATIONS (1:1 COACHING)
Individualised, periodised strength & conditioning programming aligned to your sport and competitive season (off-season, pre-season, in-season, and recovery)
Training and wellness diaries for monitoring workload, recovery, and accountability
Monthly review and planning phone call
Video analysis and technique/form assessment
Unlimited text and email communication with your coach
Video and written explanations for all exercises
Access to the Primed Athlete Community Group for support, education, and accountability
AU $50:00/week
primed : elite
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primed : elite ✰
“PRIMED : ELITE” is for athletes who are ready to go all in — personalised 1:1 coaching for those pursuing the highest standard of strength and performance.
PRIMED : ELITE (1:1 COACHING)
“The PRIMED : ELITE” membership includes EVERYTHING in our PRIMED : FOUNDATIONS membership but with more coach/athlete involvement and adjustment
Individualised, periodised strength & conditioning programming aligned to your sport and competitive season (off-season, pre-season, in-season, and recovery)
Training and wellness diaries for monitoring workload, recovery, and accountability
Monthly review and planning phone call
Free video analysis and technique/form assessment
Unlimited text and email communication with your coach
Video and written explanations for all exercises
Access to the Primed Athlete Community Group for support, education, and accountability
Unlimited changes to your training program as needed to reflect performance, schedule changes, feedback, or recovery status
Recovery assessment, tracking, and focus, ensuring training load, fatigue, and performance are balanced long-term
Fortnightly review and planning phone calls to assess progress, adjust training, and refine goals
AU $80.00/week
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Begin by completing our Expression of Interest form. This allows us to assess whether you’re a suitable fit for Primed Performance — and just as importantly, whether we’re the right fit for you. If aligned, Coach Em will be in touch to discuss next steps.
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In your set up meeting we will review your current training load, competition schedule, and performance goals. We identify key gaps in training and recovery, clarify what needs to change, and outline a pathway forward. You’ll leave with direction and clarity, on your road map to success
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Based on your sport and goals, you’ll complete a targeted performance assessment. These measures provide the objective data required to inform program design and are reviewed by Coach Em prior to program creation.
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Your individualised program is delivered via our gold-standard training platform, TrainHeroic. This includes load management, video demonstrations, coaching cues, progress and weight tracking, and secure storage of testing data and personal bests — all within an athlete-friendly interface.
To ensure progression programs are minimum 12 - weeks
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This is not a “program-only” service. You’ll engage directly with a university-qualified exercise and sport scientist, with weekly check-ins and video feedback to ensure correct execution, progression, and accountability.
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Depending on your membership level, we connect monthly or fortnightly to review progress, refine programming, address challenges, and plan upcoming phases. This ensures continuous improvement and long-term performance development.
HOW TO WORK WITH US…
Primed Performance is an online coaching business designed to support athletes anywhere in the world.
No matter your location, you’ll receive structured, evidence-based coaching tailored to your sport, goals, and performance demands. Here’s how you begin your coaching journey with Em in your corner.
Common questions about 1:1 online coaching
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Not necessarily. While access to a fully equipped gym is ideal for long-term progression, we understand that many regional athletes may not have consistent access to facilities. High-quality, effective programming can still be delivered using minimal equipment, ensuring you continue to develop strength, capacity, and resilience regardless of location.
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Yes — we require a minimum 12-week commitment. Meaningful performance change takes time, consistency, and commitment. We’re focused on long-term development, not quick fixes or short-term transformations.
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Strength & conditioning improves your ability to produce force, move efficiently, tolerate training loads, and recover between sessions. When done properly, it enhances performance qualities like speed, power, and endurance while reducing injury risk — allowing you to train and compete at a higher level, more consistently.
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Yes. We take an integrated, team-based approach to athlete care. Open communication with your physiotherapist ensures your training supports rehabilitation, respects current limitations, and progresses safely alongside your return to full performance.
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All new athletes begin with a setup session to assess your goals, training history, and current needs. Enquire below and Coach Em will be in touch to confirm fit and book your session.