Today
Pick your year once and we remember it. Tap to open this term's session.
Or choose any term
Pathway
Year 9 to the premier teams. Tap a stage to see what it is, what you learn and what you can do by the end.
Stage, not age. You step up when you’ve earned it.
Sessions
How to read a session page
- The times down the left are the session clock
- 50 minutes door to door, 34 of them training. Changing, briefing, the three blocks, and pack-away are all on the rail so the period is accounted for, not assumed.
- Athletic prep · Block A · Block B
- Always the same three. Prep is jump, ballistic and sprint/COD. Block A is squat, push, trunk. Block B is hinge, pull, unilateral. Nine slots, every term, every year — what changes is the exercise in the slot and the load on it.
- Tap any exercise
- It opens the coaching cue, plus an Easier and a Harder option. Those aren't alternatives to the session — they're the rungs either side of where a student currently is.
- The 2 / 3 toggle at the top
- Rounds per block. Three is the working default; drop to two when loads are heavy, rest needs protecting, or the period is short. It remembers your choice on that page.
- "where competent" next to an exercise
- That exercise is available to students who have earned it and required of nobody. Front squat, barbell bench, trap bar, RFESS, chin-ups and the Olympic derivatives all work this way.
The one rule that explains the rest: nothing progresses because of the year or term a student is in. A Year 11 doing goblet squats, push-ups, DB RDLs, inverted rows and clean pulls is fully on programme. The ladder describes where someone is, not how they rank.
Learn
The why behind the training, in plain words. Tap a heading to open it. Tap any dotted word on the site to see what it means.
How we train (standards)
What you bring, and how the room runs. Covered in the three-minute briefing — this isn't an extra routine, it's the one we already have, written down.
OWN ITTurn up ready to train
Training kit, shoes on, towel, drink bottle. Every session, not most sessions.
You know your own numbers and you log them. Nobody should have to chase you for a score.
Westlake value — Accountability
BACK ITTrain at your step
When the next step is offered, take it. When it isn't yet, work the one you're on properly.
ME vs ME. Your result is measured against your last one, not against the athlete next to you.
Westlake value — Courage
DELIVER ITQuality every set
Technical and submaximal beats heavy and ugly. You finish most sets with good reps still in reserve.
If the rep breaks down, the set is over. That's the standard, not a failure.
Westlake value — Excellence
SHARE ITLeave it better
Count for your partner. Spot when you're asked. Help with testing.
Equipment away before you leave the room — all of it, not just yours.
Westlake value — Team First
PERFORMANCE BANDSOne standard, all three years
A band means the same thing whoever earns it. A Year 9 who reaches Strong has reached the mark a Year 11 has to reach — that's what makes it worth reaching.
| Band | Bronco | CMJ | IMTP |
|---|---|---|---|
| Elite | under 4:40 | 45 cm + | 42 N/kg + |
| Strong | under 5:00 | 36 cm + | 36 N/kg + |
| On track | under 5:30 | 30 cm + | 31 N/kg + |
| Developing | under 6:00 | 25 cm + | 28 N/kg + |
| Priority | 6:00 and over | under 25 cm | under 28 N/kg |
The band is where you stand against the standard. Your progress is measured against your own last result — that's ME vs ME, and it's the one that moves every term.
Cuts set from Westlake's own 310-athlete distribution. Elite pinned to external benchmarks — Strong on IMTP (36 N/kg) sits just under the senior-professional mean of 37.4 reported by Badby et al. (2025).
Where this is used
Named in the briefing at the start of every session, and reviewed each term alongside the “I can” statement as Achieved or Developing.
The standard is the same for every student in the Academy. The level of challenge changes — the standard doesn't.
Training seasons by sport
Your sport has a season. Your training changes with it.
| T1 | T2 | T3 | T4 | |
|---|---|---|---|---|
| Rugby, Hockey, Football, Basketball, RacketSeason: Term 2 to Term 3 | Pre | In | In | Off |
| Rowing, CricketSeason: Term 4 to Term 1 | In | Off | Pre | In |
- Off-season builds. More volume. Strength and size are the base.
- Pre-season converts. Strength turns into power and speed. Conditioning gets sport-specific.
- In-season maintains. Fewer, shorter, heavy and low-volume sessions. Recovery around games comes first.
Strength, power and size
- Strength is how much force you can produce. Heavy weights, low reps.
- Power is how fast you produce force. Jumps, sprints, throws and fast lifts.
- Size (hypertrophy) is muscle size. Moderate weights, more reps. It is the base for the other two.
- Each one feeds the next: size and strength first, then power. That is why we build before we speed up.
What our tests measure
- CMJ (counter-movement jump): how high you jump. Shows your power.
- IMTP (isometric mid-thigh pull): how hard you can pull against a bar that will not move. Shows your strength.
- Bronco: a shuttle run, timed. Shows your running fitness.
- Your result is a band, from Priority up to Elite. It is measured against your last result, not the boy next to you.
Food, sleep and routine Draft
- Sleep is when you actually get stronger. Aim for 8 to 10 hours. Screens off before bed.
- Eat breakfast, and have some protein at each meal.
- Drink water through the day. Bring your bottle to every session.
- Routine wins. Same bedtime, bag packed the night before, kit ready.
Prehab
Three minutes at the start of every session. Ankle, hamstring and groin — the three injuries that cost us the most training time. It sits inside the warm-up, so it isn’t something extra to remember.
AVAILABILITYThe best ability is being there
You can’t get better at a sport you’re not playing. Five minutes now buys you weeks on the court later.
ONE LEADS TO TWOYour first injury makes the next one likelier
An athlete who has rolled an ankle once is about three times more likely to do it again — and more likely to hurt their knee and shoulder too.
The best time to deal with your first injury is before you have one.
GROWINGYou’re growing faster than your control
Between about 13 and 15 your bones grow quicker than your muscles, and your coordination catches up last. That’s temporary. This is how you ride it out.
TIME LOSTMissed weeks don’t come back
If you’re injured for six weeks, you don’t just miss games. You miss six weeks of training — and everyone else keeps training. You come back behind.
ALL OR NOTHINGIt only works if you do it
Do these most sessions and you get hurt about half as often. Do them now and then and nothing changes. It’s all or nothing.
This is the one standard on the page you control completely. Nobody can do it for you.
THE THREE SLOTSWhat you’re actually doing
Balance & ankleAnkle sprain
- Year 9
- Single-leg balance
- Year 10
- SL hop & stick
- Year 11
- Lateral hop & stick
Posterior chainHamstring
- Year 9
- SL glute bridge
- Year 10
- Nordic – band assisted
- Year 11
- Nordic – full
Groin & hipGroin / adductor
- Year 9
- Side plank – feet
- Year 10
- Copenhagen – knee
- Year 11
- Copenhagen – full
Every jump, every session: land quiet, knees out, hold two seconds. That one cue is the knee work — it costs no time at all.
Each slot has a ladder on the session page. Tap a step to swap it for today if the equipment or the body says so; it resets to your year’s step next session.
What this is, and what it isn’t
This prepares you. It doesn’t treat anything. If something already hurts — a knee, a shoulder, a back that isn’t settling — tell a coach and see the physio. Don’t work around it quietly and don’t let a mate talk you out of it.
Three minutes, most sessions, for three years. That’s the whole programme.
Staff
For coaches and staff. The workbook holds the data. The engine turns it into results, reports and pictures.
Open the testing engine
CMJ, IMTP and Bronco results, bands, journeys, class reports, trend flags and printable session boards. Opens in a new tab and reads the workbook in your browser. Nothing is uploaded anywhere.
The workbook
The Excel workbook is the source of truth, and it holds raw data only. The engine reads it and never writes back to it.
MASTER WORKBOOK — MANAGED SEPARATELY2027 plan
The three-year curriculum is written and approved. Two decisions are still open, plus three questions we want your feedback on.
DECISION 1Hybrid trial in Term 4
The shape is gym, short field transition, speed and change of direction, then short conditioning capped around 8–10 minutes. Today we have no programmed conditioning at all.
Do we trial it this term, and with which classes?
Everything below waits on this.
DECISION 2Optional Year 11 3RM window
Term 3, bench, an approved squat and trap-bar deadlift, for athletes who’ve earned it.
Is there room in the calendar, and who supervises?
It isn’t a graduation requirement.
FEEDBACKHeight and sitting height
Every term with the tests, or less often?
FEEDBACK2027 calendar
When can we see it? We need it to plan sessions per term (about 8 or 9) and the testing weeks.
FEEDBACKBronco change line
Ten seconds is provisional. We’ll confirm it from 2027 retest data.
Already decided: the exercise progressions across all twelve terms, the testing battery, the session structure, and the rule that nothing progresses on age or year level. Those are in the programme pages and they’re what the questions above sit on top of.
How it all connects
The athlete is at the centre. Every link is a conversation that helps them develop. Tap a heading to see what it means.
Staff: open the testing engine