Training Programs

The Rookie Me high performance team has established an extensive training library, reflecting decades of acquired knowledge and shared professional experience.

Select your training area of interest and find the program to support your goals.

Strength (Gym-Based)

These training programs are suitable for athletes:

  • With access to a well equiped gym.
  • Suitable for athletes playing team-based sports, such as Aussie rules football, soccer, netball, basketball, lacrosse, hockey and rugby.
  • Ability to complete the following three sessions, per week. This involves:
    • Session 1: Upper and lower body split.
    • Session 2: Lower body.
    • Session 3: Upper body.
$40
RM Gym Strength 4W

4-week: strength program (GYM-BASED)

Need more EXERCISE variations?

Buy Now
$100
RM Gym Strength 12W

12-week: strength program (GYM-BASED)

Need more EXERCISE variations?

BUY NOW
$180
RM Gym Strength 24W

24-week: strength program (GYM-BASED)

BUY NOW

Strength (Home-Based)

These training programs are suitable for athletes:

  • Without access to a well equipped gym.
  • Suitable for athletes playing team-based sports, such as Aussie rules football, soccer, netball, basketball, lacrosse, hockey and rugby.
  • Ability to complete three sessions, per week.
  • Involving upper and lower body split sessions.
$40
RM Home Strength 4W

4-week: strength program (HOME-BASED)

Need more EXERCISE variations?

BUY NOW
$100
RM Home Strength 12W

12-week: strength program (HOME-BASED)

Need more Exercise variations?

BUY NOW
$180
RM Home Strength 24W

24-week: strength program (HOME-BASED)

BUY NOW

Running Programs

$120
Personalised
RM Running Personalised 6W

6-Week: Running Program

Off-Season

This program is designed for athletes during the off-season. It involves:

  • Three sessions, per week.
  • A low-volume, high-intensity running program.
  • A personalised program, based on your current level of fitness.
  • Perfect for team-sport athletes in their off-season.
Buy Now
$120
Personalised
Testing Training Programs Final Running Personalised 2

6-Week: Running Program

Preseason

This program is designed for athletes during the pre-season. It involves:

  • Three sessions, per week.
  • A low-volume, high-intensity running program.
  • A personalised program, based on your current level of fitness.
  • Perfect for team-sport athletes in their pre-season
Buy Now
$120
Personalised
Testing Training Programs Final Running Personalised 3

6-Week: Running Program

In-Season

This program is designed for athletes during the pre-season. It involves:

  • Three sessions, per week.
  • A low-volume, high-intensity running program.
  • A personalised program, based on your current level of fitness.
  • Perfect for team-sport athletes in-season.
Buy Now
$60
RM Running 10KTimeTrial

6-week: 10km time trial

Sub 35 minute

  • Multiple sessions, per week.
  • Designed for those with a strong running base.
BUY NOW
$60
RM Running 10KTimeTrial 2

6-week: 10km time trial

Sub 45 minute

  • Multiple sessions, per week.
  • Designed for those with a strong running base.
BUY NOW

Speed, Agility and Quickness (SAQ)

$40
RM SAQ

4-week: SAQ program (Field-based)

  • Three sessions per week of field-based speed, agility and quickness.
  • A high-intensity running program.
  • Ideal for sports that require a quick change of direction such as Aussie rules football or tennis.
BUY NOW
$40
RM Acceleration 4W

4-week: Acceleration Program (Field-based)

  • Three sessions per week of field-based speed, agility and quickness.
  • Designed to increase straight line acceleration over 20-metres.
  • Perfect for court-based athletes such as basketball and netball.
BUY NOW

X-Training

Programs will be available to help energise your training routine, with more creative ways to train.

talent id phase card four

Coming Soon

Rehab (Coming Soon)

Find the right support, by viewing specific rehabilitation programs below, to suit your needs.

talent id phase card four

Coming Soon

Custom Packages (Coming Soon)

Train your way.

Are you looking for the right combination of programs, to maximise your performance?

Tell us what you need and we will aim to best support the way you train, to achieve optimal results.

talent id phase card four

Coming Soon

Frequently Asked Questions (FAQs)

  • Do I need to purchase one of these programs as an athlete in the Rookie Me Academy?

    No. All Rookie Me Academy athletes have access to the Rookie Me High Performance team, who are here to support your training.

    If you’re interested in one of the programs listed above, contact our High Performance team at admin@rookieme.com to discuss how they can help you.

  • What age group are these programs for?

    Our programs are designed for athletes aged from 12 years old and above, to ensure that the program delivers the relevant training (age-appropriate and sport-specific).

    We recommend speaking with an exercise professional before starting any online training program to make sure the exercises suit your needs.

  • What types of training programs do you offer?

    We offer gym, home and field-based strength & conditioning training programs.

    • Gym/home training programs focus on building strength, improving conditioning, and reducing injury risk through multiple sessions, per week.
    • Field training programs focus on agility, speed, and sport-specific skills through multiple sessions, per week.
  • Are there videos to guide me through the program?

    Yes. All programs have clear, step-by-step videos to guide athletes.

    Each exercise includes (where relevant):

    • A demonstration of the movement.
    • A regression (an easier version).
    • A progression (a harder version).
  • Do you offer consultation, feedback, or advice on my program?

    Unless otherwise stated on the program card, our training programs do not include one-on-one feedback. 

    As we expand our services, we aim to introduce more personalised feedback options for subscribers.

  • Can I have multiple programs at the same time?

    Each program is a separate subscription.

    Therefore, you can only have one active subscription at a time.

    If you’d like to switch, you’ll need to cancel your current subscription and purchase a new one.

    For multi-focus training (e.g. strength and endurance), check out our Multi-Packages section.

    If you can’t find the combination you need, email us at admin@rookieme.com for a custom program tailored to you.

  • Do you offer FREE training program trials?

    No. Rookie Me does not offer free trial sessions for our training programs.

  • How do I cancel my subscription?

    Log in to TeamBuildr.com — on a web browser and select Settings (top right), then select Subscriptions to manage your account.

    Please note that your subscription will automatically cancel at the end of your program period.

  • What qualifications does your coaching team have?

    Our coaches are certified high performance professionals, with years of experience working with both Youth and Senior aged-athletes.

    They hold recognised Australian qualifications in Strength & Conditioning, First Aid, and tertiary-level education. Our coaches have a deep understanding of adolescent physiology.