High-Performance Training
High
Performance
Program
A world-class strength and conditioning program integrated with a multidisciplinary allied health team — designed to accompany and guide you through every stage of your athletic journey.
Why choose 4D
More than a program.
A team.
We recognise that the journey to peak performance is complex and unique to each individual. Whether you're an aspiring athlete, a seasoned competitor, or someone eager to elevate their physical preparation — the path to higher performance is multi-faceted and varied in nature.
Many athletes struggle to manage training load, injury, recovery, and support on their own. The 4D High-Performance Program partners with you on this journey — not just managing it for you.
We believe in complementing your existing training and performance schedule, not taking it over. Regular communication with your entire support team — coach, sports team, technique coach, dance instructor — is key. By staying aligned with everything you do outside of 4D, we ensure our efforts amplify your overall progress.
To acquire levels of performance you've never achieved before, you need to approach your training in ways you've never tried before.
What to expect as a
4D Athlete.
Starting a new program can feel overwhelming. Our job is to make the process smooth and straightforward — from your first call to your first session.
A one-on-one consultation to understand your goals, past experiences, injury history, and current training level. This ensures we're aligned with your aspirations from day one — no templates, no assumptions.
A detailed performance assessment using VALD ForceDecks — the world-leading bilateral force plate system. We quantify your force production, identify limb asymmetries, and pinpoint the areas that need targeted work before program design begins.
Based on the insights from your assessment and consultation, we design a personalised program specifically built around your objectives, training history, and sport demands — crafted to help you reach your full potential.
As a 4D athlete, you have access to discounted physiotherapy and chiropractic care at either of our clinics — keeping your body in peak condition with seamless, integrated access to the services that keep you training.
The program
pillars.
Four interlocking components — each essential, each evidence-based, each delivered by people who have worked at the highest level of sport.
Strength is the one capacity that directly underpins every other physical component of athletic development — and the answer to most problems that arise in physical performance. Injuries often occur when the body isn't adequately prepared to handle specific movement patterns.
We begin by identifying weaknesses, then work relentlessly to strengthen them. Building a strong foundation is essential — the deeper the foundation, the more resilient the structure. Many athletes overlook this or address weaknesses only after an injury occurs. We don't.
Programs are designed and monitored using the TrainHeroic online system, giving you direct access to your program and our coaching staff at all times.
ESD is a targeted approach to developing all three primary energy systems:
Anaerobic – Alactic — explosive, short-duration efforts (sprinting, Olympic lifting)
Anaerobic – Lactic — high-intensity sustained efforts (team sports, combat, 400m)
Aerobic — sustained endurance efforts (distance events, golf, recovery capacity)
No matter the sport, intensity, or duration, the body continuously draws on all three energy systems. If you're not working to enhance the efficiency and capacity of all three, you're leaving performance on the table.
Effective injury management is vital to athletic development. When injuries arise, we implement a proactive rehabilitation strategy — incorporating targeted rehab exercises into your training to gradually reintroduce sport-specific movements and ensure a smooth return to peak performance.
Our allied health team (physiotherapists, chiropractors, exercise physiologists) collaborates closely with the S&C team to optimise your recovery and transition back to full training. This allows for continuous monitoring and tailored adjustments — ensuring every aspect of rehabilitation is aligned with your overall performance goals.
This integrated approach helps you regain strength and confidence while minimising re-injury risk.
At 4D, you're more than just another athlete — you're part of a supportive community. Our team of expert S&C coaches and allied health professionals is dedicated to creating a positive environment where athletes are encouraged to reach their full potential.
Once you're part of the 4D High-Performance Program, you have access to regular in-house and exclusive education opportunities through seminars and content developed by our expert team.
You don't just have a coach. You have a team.
Objective performance technology
VALD Force Plate
Assessment.
4D Health and Performance uses VALD ForceDecks — the world's leading bilateral force plate system trusted by elite sporting organisations globally, including NRL, AFL, NBA clubs, and leading sports science institutions.
At the High Performance Program level, VALD assessment isn't just a screening tool — it's the data backbone of your entire program. Every asymmetry we identify, every force production benchmark we set, and every milestone we test feeds directly into how your program is built, loaded, and progressed.
Where a visual assessment tells you something is off, VALD tells you exactly what, by how much, and which side — removing the guesswork from athletic development and giving both athlete and coach objective benchmarks to train and compete with confidence.
Athletes who've
made the move.
From Olympic and Commonwealth Games athletes to professional rugby players, weekend warriors, and returning champions — here's what the program has meant to them.
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.
I'm 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.
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's for strength or rehab reasons, I wouldn't want help and advice from anyone else.
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.
Being a part of the 4D athlete program for over 5 years has been a huge contributing factor in the success I've 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.
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've trained and competed for Australia. Their attention to detail and performance is second to none.
Get started
Ready to elevate
your performance?
Joining the 4D High-Performance Program is straightforward. Three steps from here to your first session.
Have questions first? Get in touch at reception@4dhp.com or call us on (02) 8041 0762.
Schedule a free call with our team to discuss your goals, current training, and whether the program is the right fit for where you are now.
Fill out our Athlete Inquiry Form — tell us about your sport, training history, injury background, and what you're looking to achieve. This helps us prepare for your first consultation.
Your first session — a full one-on-one consultation including VALD force plate assessment, goal setting, and the start of your personalised program design. This is where it all begins.
You don't just get
a coach. You get a team.
Submit an enquiry or book your initial consultation. The 4D High-Performance Program is built around your unique needs — and it starts the moment you reach out.
Start your journey.
Fill out the form below and we'll get back to you within 24 hours to discuss your goals and how the High-Performance Program can help you achieve them.