High Performance Program Sydney CBD · Norwest
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4D Health & Performance · In person

High Performance
Program

World class strength and conditioning built inside a multidisciplinary allied health clinic. One team for your training, your testing and your body, through every stage of your season.

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  • 10+years programming for athletes
  • Olympicand Commonwealth Games athletes
  • VALDforce plate assessment on every athlete
  • 2Sydney clinics, CBD and Norwest

The athletes we program for compete in

  • Olympic and Commonwealth Games
  • Professional rugby
  • International track and field
  • Judo
  • Endurance running
  • Golf

Why 4D

More than a program.
A team.

The road to peak performance is different for every athlete. Aspiring, seasoned, or simply determined to be better prepared than last season, the path is rarely a straight line.

Most athletes end up managing training load, injury, recovery and support on their own. This program partners with you on that instead of handing you a plan and stepping back.

We complement your existing training rather than taking it over. We talk to your coach, your club, your technique coach, so what happens here amplifies what happens everywhere else.

To reach performance you have not reached before, you have to train in ways you have not tried before.

Getting started

What to expect as a 4D athlete.

Starting somewhere new is the hard part. Four steps from first call to first session.

  1. 01

    Initial consultation

    One to one. Your goals, your history, your injuries, your current training. No templates and no assumptions before we have heard all of it.

  2. 02

    VALD assessment

    Force plate testing on VALD ForceDecks. We quantify force production, find limb asymmetries, and set the baselines your program gets written against.

  3. 03

    Program design

    Built from what the assessment found, around your sport, your calendar and the demands you actually face on competition day.

  4. 04

    Allied health access

    Discounted physiotherapy and chiropractic at either clinic, so the thing that flares on a Tuesday does not cost you the rest of the week.

The program

Four pillars, each one load bearing.

01

Strength and power development

Strength underpins every other physical quality, and it is the answer to most problems that show up in performance. Injuries tend to arrive when the body was never prepared for the movement that caused them.

So we find the weaknesses first, then work on them relentlessly. The deeper the foundation, the more the structure holds. Most athletes only address this after something tears.

Programs are written and monitored in TeamBuildr, so you have your sessions and your coaching staff with you at every session.

Strength is king, but context is key.

02

Energy system development

All three primary systems, programmed deliberately rather than left to chance:

  • Alactic for explosive, short duration efforts. Sprinting, Olympic lifting.
  • Lactic for high intensity sustained work. Team sports, combat, 400m.
  • Aerobic for endurance and the recovery capacity underneath everything else.

Whatever your sport, your body draws on all three continuously. Training only one of them leaves performance on the table.

03

Injury management

When something does go, rehabilitation gets built into your training rather than replacing it. Sport specific movement comes back in gradually, under load we control.

Our physiotherapists, chiropractors and exercise physiologists work alongside the strength and conditioning team on the same athlete, in the same building, looking at the same data.

That is what lets you rebuild strength and confidence at the same time, rather than sequentially.

04

Community and support

You are not a file here. Our coaches and clinicians build an environment athletes want to train in, which matters more than most programs admit.

Members get in house education, seminars and content from the team throughout the year.

You do not just get a coach. You get a team.

Athletes

From Olympians to weekend competitors.

The 4D athlete program has been instrumental to my development. I prepared for an Olympic and Commonwealth Games, and rehabbed numerous injuries with the team. I am extremely grateful for their knowledge and experience, but above all the relationships built over the last 6 years.
Nathan KatzOlympic and Commonwealth Games athlete
Being a part of the 4D athlete program for over 5 years has been a huge contributing factor in the success I have had in my judo career. The team has helped me return from major injuries, take my strength to another level, and perform at my best at both the Commonwealth and Olympic Games.
Josh KatzOlympic and Commonwealth Games judoka
I have been with the 4D team for 8 years now and can attribute a lot of my success to their program. They have been a strong pillar of preparation as I have trained and competed for Australia. Their attention to detail and performance is second to none.
Nick AndrewsInternational athlete

Objective testing

VALD force plate assessment.

We use VALD ForceDecks, the bilateral force plate system used by elite sporting organisations worldwide, including NRL, AFL and NBA clubs and leading sports science institutions.

At this level it is not a screening tool, it is the data backbone of the program. Every asymmetry found, every force benchmark set, every retest feeds directly into how your block is built, loaded and progressed.

A visual assessment tells you something looks off. VALD tells you what, by how much, and which side.

  • Bilateralsimultaneous limb comparison
  • 1000Hzsampling rate precision
  • CMJ / IMTPsport specific test battery
  • Trackedlongitudinal athlete data
Joining 4D is one of the best decisions I have made as an athlete. In a sport that I often do solo, it is the highlight of my week getting to come in and train with my 4D family. The athlete program has been invaluable to injury resistance and the physio treatment is second to none.
Ed GoddardTrack and field athlete
I am lucky to have found 4D. They really helped take my training in the gym to the next level so that I can be the best athlete I can be on the field. The level of professionalism is second to none, and having all the coaches helping you work toward your goal creates a great team environment.
Claire O'SullivanField athlete
4D has been such a perfect match for me. It has been such a relief coming home in off seasons to a team that I can put my full trust into. Whether it is for strength or rehab reasons, I would not want help and advice from anyone else.
Solomon MaguireProfessional athlete

Not in Sydney?

Train with the same team,
from anywhere.

Everything above happens at Martin Place or Norwest. If you cannot get to us, the online program puts the same exercise physiologists and strength coaches behind your training, wherever you are.

A 30 minute online assessment, an individualised testing protocol, and four weeks of programming built around your sport, your equipment and the days you can actually train.

See the online program 4 weeks, $99
  • Assessed by a person, not a quiz. One to one video call before anything is written.
  • Built for the gym you have. Alternates on every movement.
  • A clinic behind the program. The same allied health team, through the app.
  • In Sydney anyway? Online athletes get 10% off allied health at both clinics.

Join

Three steps to your first session.

  1. 01

    Book a 10 minute call

    Free. Your goals, your current training, and an honest answer on whether this program suits where you are right now.

  2. 02

    Send us your details

    Sport, training history, injury background and what you want to achieve, so your first consultation starts with the useful part.

  3. 03

    Initial consultation

    One to one, including VALD assessment and goal setting. This is where your program design actually begins.

Enquire now Book online

Start your season properly.

Tell us about your sport and we will come back to you within one business day. Or call (02) 8041 0762.

4D Health & Performance provides strength and conditioning services alongside allied health care. Training programs are not a substitute for individual clinical assessment. If you have an undiagnosed injury or you experience pain during exercise, stop and speak with a health professional. Individual results vary.