The programme is generic
It came from a club, an app, or a coach who has never seen you move. Sport specific is not the same as athlete specific. A programme that ignores your history, your injuries and your schedule leaves your result to chance.
$99
4 weeks · assessment included
4D Health & Performance · Online
Train like a 4D athlete
from anywhere in the country.
A programme built for your body, your sport and your equipment by the same exercise physiologists and strength coaches who work with our Olympic, professional and international athletes in Sydney. No commute, no template, no guesswork.
$99
usually $220
4 weeks of individualised programming. Your online assessment comes first, and it is free.
Your assessment is free. If the programme is right for you, we send a secure payment link and your first block starts that week.
Limited to 30 athletes this intake
- 10+years programming for athletes
- Olympicand Commonwealth Games athletes coached
- 2Sydney clinics behind every programme
- 7 daysfrom purchase to your first session
The athletes we programme for compete in
- Olympic and Commonwealth Games
- Professional rugby
- International track and field
- Judo
- Endurance running
- Golf
The honest problem
Most athletes are training hard against a programme that was never theirs.
It stops at the weights room
Lifting heavy matters, but it means very little if it does not transfer. Energy system work, sprint mechanics and change of direction are what turn gym numbers into a better last quarter.
Nobody is reading your data
Sets and reps written once and never revisited is a plan, not coaching. Without someone reviewing what you actually lifted, what hurt and what stalled, the programme drifts away from you week by week.
You do not need a bigger gym. You need a plan built from your numbers and a team who look at it every week.
The 4 week introduction
What you get for $99
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01
A 30 minute online assessment, at no charge
One to one video call with a 4D exercise physiologist or strength coach. Your sport, your training history, your injuries, your equipment, your calendar.
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02
An individualised testing protocol
We select the tests that matter for your sport and your limiters, then set the baseline numbers your programme is written against. Those numbers are how we prove the block worked.
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03
A customised 4 week programme
Written for you, delivered through TeamBuildr. Sessions built around the equipment you actually have and the days you can actually train.
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04
Direct access to our S&C and allied health team
Message your coach in the app. If a niggle shows up, physiotherapists, chiropractors and exercise physiologists are part of the same team, not a separate phone call.
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05
10% off allied health at our Sydney clinics
For the athletes who can get to CBD or Norwest. Physiotherapy, chiropractic and exercise physiology at a member rate for as long as you are training with us.
Your first week
Every programme starts with a number, not a guess.
Your testing protocol is chosen for your sport and your history. This is the shape of what comes back, and what each result changes in your programme.
Athlete profile
Baseline · week 1
Lower limb force production
Sets your starting loads and whether the block leads with strength or speed
Left to right asymmetry
Decides how much single leg work sits in the programme, and on which side
Repeat effort capacity
Sets the energy system work so conditioning matches the demands of your sport
Movement screen and injury history
Determines what is loaded, what is regressed, and what gets a substitution
Equipment and weekly availability
Shapes the session template, so the programme fits the week you actually have
Retested at the end of the block. If the numbers have not moved, we change the programme, not the athlete.
The 4D athlete programme 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.
I have been with the 4D team for 8 years now and can attribute a lot of my success to their programme. 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.
Why this is different
Online, but not hands off.
A clinic sits behind the programme
Most online coaching is a coach and a spreadsheet. Yours is written inside a multidisciplinary clinic. When something flares, the person adjusting your loading has physiotherapists and chiropractors in the room next door.
Energy systems as well as lifting
We programme all three energy systems deliberately: alactic for short explosive efforts, lactic for repeated high intensity work, aerobic for the base underneath both. Most online programmes only touch one.
Built for the gym you have
Home rack, commercial gym, hotel, club facility. Every session carries alternates so a busy gym or missing kit does not cost you a training day.
Written by registered professionals
Accredited exercise physiologists and ASCA accredited strength coaches. People who work with athletes returning from injury as well as athletes chasing selection.
Someone reads your numbers
You log weight, reps and RPE. Your coach reads it. The programme responds to what happened last week rather than what was planned three months ago.
A door into the clinic
If you are in Sydney, the online programme is the front door to in person testing, VALD force plate assessment and our full high performance programme at CBD or Norwest.
Inside the app
Your programme lives in TeamBuildr.
Free to download, credentials sent the moment your programme is built.
- Today's session waiting on the home screen, supersets grouped and colour coded
- Video demonstration on every exercise, so nothing is guessed from a name
- Alternate exercises listed on each movement for busy gyms or missing equipment
- Weight, reps and RPE logging that your coach reviews between sessions
- Maxes and personal records tracked so progress is visible, not assumed
- Documents and links holding technique guides, recovery and nutrition resources
- Wearable connection for daily exertion and recovery trends
- Training journal for notes your coach can read alongside the numbers
Fit check
Who this is built for.
This is for you if
- You compete in a sport and want your training to transfer to it
- You live outside Sydney, or travel too much for a fixed gym schedule
- You have been following a generic programme and have stopped progressing
- You are managing a niggle and want it programmed around rather than ignored
- You are a corporate athlete chasing an event and want structure that fits a working week
- You are new to structured training and want a clear, supported starting point
This is not for you if
- You want a downloadable PDF plan rather than a coached relationship
- You are in acute pain and have not yet been assessed by a clinician
- You are not willing to log your sessions, because the coaching depends on that data
- You are under 16, we programme for athletes 16 and over
- You want a guaranteed outcome by a fixed date, we will not promise one
From the coaching desk
The thing that limits most athletes is not effort.
Over more than a decade programming for athletes in Sydney, from Olympic judokas to weekend footballers, the pattern is consistent. The athletes who stall are almost never the ones who are not working hard enough. They are the ones working hard on the wrong thing.
They are strong in the gym and stiff on the field. They build a big aerobic base for a sport decided in six second efforts. They train through the same niggle for two seasons because nobody has looked at why it keeps returning.
None of that is a motivation problem. It is a programming problem, and programming problems are fixable from anywhere. What you cannot fix remotely is the assessment, so we do not skip it. Your first 30 minutes with us is a conversation and a set of tests, and everything that follows is written from what we find.
Four weeks is enough to feel the difference in how you train and to see whether we are the right team for you. It is deliberately a small commitment, because we would rather earn the next block than sell you a year up front.
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 programme has been invaluable to injury resistance.
Being a part of the 4D athlete programme 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 and take my strength to another level.
Pricing
Start small. Stay if it works.
Start here
4 Week Introduction
$99 usually $220
- 30 minute online assessment, included
- Individualised testing protocol
- 4 weeks of customised programming
- TeamBuildr app access and video library
- Coach messaging and allied health support
- 10% off allied health at our Sydney clinics
Payment is taken after your assessment, once we confirm the programme suits you.
What comes next
Ongoing Online Athlete
From $xx per month
- Programming reviewed and rewritten every block
- Retesting and progress reporting
- Ongoing coach messaging
- Programme adjusted around your season and competition calendar
- Injury management built into the programme, not bolted on
- Continued 10% off allied health at our Sydney clinics
Discussed at the end of your 4 week block. No automatic rollover.
Our commitment to you
We will not promise you a personal best by a certain date, and you should be cautious of anyone in health who does. What we will promise is fit. If we complete your online assessment and decide this programme is not the right thing for you right now, we will tell you, refund the introduction in full, and point you toward what is. Your rights under Australian Consumer Law apply in addition to this.
On timing
The best block to run is the one before you need it.
Strength takes weeks, not days
Meaningful change in force production is measured in training blocks. Starting four weeks before a season is a different conversation to starting four weeks into it.
Off season is the widest window
Fewer games, more recovery, more room to load. It is the period where the largest physical changes are available to you, and the one most often wasted.
Niggles rarely resolve by waiting
A recurring complaint that is trained around usually returns. Programming it properly is faster than another season of managing it.
Questions
Before you start.
The programme
What equipment do I actually need?
Your programme is written around what you have. Commonly used items include dumbbells, kettlebells, a barbell, resistance bands and access to machines, and a gym setting is ideal but not mandatory. We confirm your equipment in the assessment before anything is written, and every exercise carries alternate options.
How many sessions a week is this?
It depends on your sport, your season and your training history. Two well executed sessions a week works for many athletes new to structured strength work. Athletes with more training age often need three or more. We set this with you in the assessment rather than assuming it.
What if I miss a session?
Adjust and complete it on a different day. Consistency across the week matters far more than hitting exact days. If your week falls apart, message your coach and we will reshape it.
Can I modify exercises?
Yes. Alternates are provided on each movement for when equipment is unavailable or a movement does not suit you on the day, and you can ask your coach for a different option at any point.
I am carrying an injury. Can I still start?
In many cases yes, and the assessment exists partly to answer this. If your injury needs clinical assessment first, we will tell you and help you arrange it rather than programming around something that has not been diagnosed. If you experience pain during an exercise, stop, and contact us.
Coaching and support
Who writes my programme?
An accredited exercise physiologist or strength and conditioning coach from our team, working inside a multidisciplinary clinic alongside physiotherapists and chiropractors.
How much contact do I get with my coach?
Your assessment call, then ongoing messaging through the app. Your logged sessions are reviewed between weeks, which is what allows the programme to respond to how you are actually training.
I do not live in Sydney. Does that matter?
No. The programme is designed to be run anywhere. The only part of 4D you miss is the in person testing and the clinic discount, and neither is required for the programming to work.
Money and commitment
What happens after the 4 weeks?
We retest, review what changed, and talk about whether ongoing coaching makes sense. There is no automatic rollover and nothing continues unless you choose it.
Can I get a refund?
If we complete your assessment and decide the programme is not right for you, we refund the introduction in full. Once your individualised programme has been written and delivered, it is a completed service. Your rights under Australian Consumer Law apply regardless.
Can I claim this on private health?
Online strength and conditioning programming is generally not claimable. Exercise physiology consultations at our clinics may attract a rebate depending on your cover, so check your extras. We will never tell you what your fund will pay.
How old do I need to be?
16 and over for this programme. For younger athletes, contact us and we will discuss the right pathway.
Four weeks, one assessment, a programme that is yours.
Start today, or talk to a coach first. Both take about two minutes.
Or send us your details
Tell us about your sport and we will come back to you within one business day.
4D Health & Performance provides strength and conditioning programming and allied health services. This programme is not a substitute for individual clinical assessment. If you have an undiagnosed injury, a medical condition, or you experience pain during exercise, stop and speak with a health professional. Individual results vary.