FIT 4 FOOTY · Gym foundation
FIT 4 FOOTY: ACL Forge – Rebuild
The gym-based bridge before return-to-field training.
App delivery · Coaching · Check-ins
- Program
- 8 weeks
- Gym commitment
- 3 / week
- Cardio
- Low-impact cardio progression
- Access
- $80 AUD once
Choose by readiness
Two pathways.
Different starting points.
Compare the training emphasis with Sean and your treating professional.
Rebuild
3 gym sessions / week
Controlled gym strength, knee confidence, single-leg stability and low-impact reconditioning.
For players cleared for structured gym work who are not yet ready for sprinting, jumping, cutting or contact.
Explore the gym rebuild pathway →Strength & Return
3 sessions / week
- Lower
- Upper
- Power & Agility
Later-stage strength, power, agility and sprint mechanics after a solid foundation and appropriate clearance.
Explore field preparation →Confirm suitability with Sean and your treating professional before starting injury-related training. These programs do not replace physiotherapy, clinical assessment or return-to-sport clearance.
Inside the program
Know what you’re training for.
- Knee strength
- Quad control
- Posterior-chain support
- Single-leg stability
- Low-impact reconditioning
Training format: Gym-based ACL/PCL rebuild and reconditioning
01Rebuild the foundation+
For footballers ready to train again but not yet ready for full football performance work. Rebuild knee confidence, lower-body strength, movement control, hip support, trunk stiffness and low-impact conditioning.
This controlled gym stage comes before sprinting, jumping, cutting, agility or contact-based training.
02Choose this pathway if+
You are returning from an ACL, PCL or serious knee setback and have been cleared for structured gym-based strength training, but are not ready for advanced power, agility, sprinting or return-to-play work.
03Why this stage matters+
The gap between early rehabilitation and performance needs structure. Rebuild provides a gym-based foundation before the demands of later return-to-field training.
Your next step
Rebuild the base.
Your one-off purchase includes coaching and check-ins while you work through the program. Take the time you need to finish. If you have not bought another program or joined Train Unlimited within 14 days of completing it, your account moves to basic access. You keep the program you purchased; new programming requires another purchase or an active Train Unlimited subscription.
New programming comes with another purchase or Train Unlimited at $12 AUD/week, with ongoing library access while subscribed.
$80AUD · one-off
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