“Those that fail to adapt - fail
— Darwin

For a detailed explanation and instructions on our online training programs, go to (The Mill Programs) in: Training Notes

For the monthly GAC program, click below on 'General Athletic Conditioning'.

MENTAL CONDITIONING PROGRAM

MINDSET & MENTAL CONDITIONING PROGRAM

Forge a strong mindset. Strengthen your mind. Improve your performance. Reach your 'next-level'.

Note: This service is for Perth-based clients only.


PROGRAMS: LEVEL 1

FOUNDATION

FOUNDATION

The Foundation program is the place to start if you want to form a solid foundation on which to build strength and conditioning in any field. The workouts are designed to get you started on your fitness journey and to enable you to train consistently at sub-maximal efforts to ensure you have the energy to dedicate to your profession, art or trade. These sub-maximal efforts enable you to train sustainably while minimising incidence of injury and maximising benefits through consistent uninterrupted training.

The Foundation program is a 12-week Level 1 program.

$59.95 for 12-weeks

GROUND-ZERO

If you're getting back into training and you don't know where to begin, then start at 'Ground-Zero'.

Ground Zero is what we class as a Level 1 program for athletes who are re-starting their training journey.

The Ground-Zero program is a 12-week program.

$59.95 for 12-weeks


STARTING STRENGTH

STARTING STRENGTH

Starting Strength is our basic strength program for building strength in key barbell lifts and basic body-weight techniques. If you need an effective, easy to follow program which takes up to 30 minutes per session - this is the one.

The Starting Strength program is a 6-week repeatable program which means you can continue to use it until you reach your strength goals.

$39.95 for 6-weeks.


PROGRAMS: LEVEL 2

READY-READY

Now that you've built the chassis - develop the firepower. Be prepared for anything. Train to traverse, run, climb, carry, swim and fight. This program includes all of these components with efficacy and maximum results.

Ready-Ready is a 12-week Level 2 program for athletes with a training-age of at least 3-months. 

$59.95 for 12-weeks


PROGRAMS: LEVELS 3 - 6

GENERAL ATHLETIC CONDITIONING ('GAC') PROGRAM

The GAC is our primary strength and conditioning program for our members. It is an overall general physical conditioning program which incorporates the requirements to prepare you to be able to run, swim, carry, climb and fight. This is our Level 3 & 4 program.

GAC Program - updated monthly.

Price: $30.00 per month.

EMERGENCY SERVICES PREPAREDNESS PROGRAM

Our Emergency Services Preparedness Program (‘ESPREP’) is designed for aspiring candidates looking to undertake Fire and Emergency Services Selection processes. This program incorporates progressive overload principles for Emergency Services athletes.

ESPREP Level 1 program.

Price: $59.95 for 12-weeks

MILITARY SERVICES PREPARATION

Our Military Services Preparation Program (‘MILPREP‘) is designed for aspiring and current serving military personnel looking to increase their capacities and improve their performance levels. This program incorporates progressive overload principles for military conditioning disciplines like pack-marching, webbing-runs, rope-climbs, swimming and body-weight PT.

MILPREP Level 1 and MILPREP Level 2 programs

Price: $59.95


PROGRAMS: LEVELS 4 - 6

SPECIAL OPERATIONS FORCES PREPAREDNESS

Our Special Operations Forces Preparedness Program ('SOFPREP') is designed for aspiring candidates looking to undertake SF Selection processes. This program incorporates progressive overload principles for SF conditioning disciplines like pack-marching, webbing-runs, rope-climbs, swimming, strength training and body-weight PT.

Programs: Levels 1.00, 1.01, 1.02 SOFPREP and 2.00 SOFPREP. See our guide below.

Price: $59.95

Guide to our SOFPREP programs:

  1. SOFPREP Level 1.00 - General Special Forces conditioning program (12-weeks). For candidates with a good level of GPP who meet the minimum barrier/entry test requirements yet still need to balance relative strength and improve their results across the board.

  2. SOFPREP Level 1.01 - 3.2km Battle-run improvement program (6-weeks). For athletes who meet the relative strength requirements but need to reduce their 2.4km run and/or 3.2km webbing run times.

  3. SOFPREP Level 1.02 - Volume building program (6-weeks). For athletes who exceed all the minimum barrier/entry test requirements but need to build more volume in their running and rucking program to manage extended periods of endurance work.

  4. SOFPREP Level 2.00 - Advanced Special Forces conditioning program (12-weeks). The final phase in the lead up to Selection. For athletes who exceed the minimum barrier/entry test requirements and can handle a high-level of volume for extended periods of endurance work.


BESPOKE TAILORED PROGRAMMING

Bespoke programs designed specifically for you. These tailored programs are designed for you after a comprehensive consultation process and regularly updated through one-on-one consultations throughout the 6-week program. This is to ensure that the program ideally suits your goals and level of progress. Contact our team for options. No matter what your discipline, profession or craft, we can design a program specifically for your needs.

$300.00 for 6-weeks


HOW DO I KNOW WHICH PROGRAM IS BEST FOR ME?

Use the tables below to define which program is best for you.

The Relative Strength score is a result of the fitness testing we require all our bespoke clients to complete in order to design their personalised program.

The Relative Strength score is a result of the fitness testing we require all our bespoke clients to complete in order to design their personalised program.

For Defence and Emergency Services personnel use the 2 tables above to define which program is best for you.

For Defence and Emergency Services personnel use the 2 tables above to define which program is best for you.


Have you just completed one of our programs? Would you like to provide us with feedback on your overall online programming experience?


Please note: All the programs (except the Specific Tailored Programming) are designed as general recommended training programs and do not take into account specific requirements, injuries, medications, diets or medical and psychological conditions. By purchasing and downloading these programs you accept all liability for the implementation, execution and scheduling of that program. 

All programs include: Training Program Guide, Training Journal, Acronyms & Abbreviations, No-gear Travel Workouts