periodised strength & conditioning to maximise performanceThe Insider Athletic Performance Pathway: a year long training program
The Insider Athletic Performance Pathway
Do you want a clear year long plan to become stronger, faster, and more resilient?
The Insider Athletic Performance Pathway is a structured, year long development system built around progressive monthly phases. Your training evolves every month, guided by fixed testing and ongoing monitoring so progress is measured, not guessed.
Power, strength, and key performance markers are reassessed regularly, allowing us to track how your individual athletic profile is changing over time.
This is not a short term program. It is a periodised twelve month pathway where consistency, intelligent progression, and refined effort compound into meaningful, long lasting performance gains.
Stay fit, strong, and make progress year round with:
Direct coach support to guide decisions and adjust training
Ongoing progress tracking to measure performance improvements
Clear exercise tutorial videos to ensure correct execution and confidence
Month 1
This block begins with conditioning to raise heart rate, improve aerobic capacity, and build resilience under fatigue. Core training focuses on spinal rotation and direct abdominal work to improve trunk control and support efficient movement. Low force, slow tempo isometrics are then used to develop joint tolerance, coordination, and smooth transitions between positions.
Training progresses into direct calf development, combining high repetition slow tempo work with heavy, controlled loading to build the strength needed to tolerate the extreme forces seen in sprinting and change of direction. Speed mechanics are introduced through foundational drills such as marching, alongside deep tier plyometrics to improve force production through large ranges of motion.
Strength work centres on high effort sets of twenty repetitions to build fatigue tolerance and mental resilience, followed by bodyweight mastery with push ups and chin ups. Every session demands intent, precision, and attention to detail, reinforcing strong body positions and efficient force application that carry over into faster, more resilient performance.
Track your progress like an elite athlete. The FIT4FUNCTION app gives you real time access to your rehab and training plan, integrates with smart watches and fitness devices, and monitors key performance data as you improve. You get clear feedback, ongoing support, and accountability usually reserved for professional athletes, all in one place, so nothing is left to guesswork.
A Look Into Your Program
This pathway shows how performance develops over time through structured monthly phases, not quick fixes. Each phase builds on the last, with focused training blocks designed to progressively raise strength, power, speed, and resilience.
As the months progress, intensity and specificity increase while adaptations are monitored to ensure progress continues without burnout or injury. The result is steady, sustainable improvement that compounds over time, allowing athletes to peak when it matters most and maintain performance across a long season or year.
You are not left to manage your recovery alone. At FIT4FUNCTION, your program is coach led, giving you expert guidance, accountability, and reassurance at every stage. Your coach reviews your progress, adjusts your plan as you improve, and makes sure you are training safely and effectively. Combined with app based tracking and performance data, this level of support removes guesswork, keeps you consistent, and provides the confidence and structure usually reserved for elite athletes.
Let’s take your rehab to the next level
With The Angry Knee Protocol you will ensure you are never left guessing. The program will adjust around your schedule and your needs. All easily accessible via your bespoke profile on our training app.
START EVERYDAY WITH CLARITY & A PLAN
detailed rehab and S&C programming
Every exercise has a comprehensive coaching video. These videos give you a demonstration of each exercise alongside coaching cues, where you should be feeling the exercise and things to avoid whilst doing the exercise.
progress tracking tools
Stay on track with your progress and see how much progress you’re making. With features tracking weight, sets, reps, load and more, you will be able to visibly see your development over time as you progress so you’re never left guessing.
integration with apps & devices
Connect to MyFitnessPal to track your micronutrients or add to your Apple Watch, Fitbit or Garmin device to take your workouts anywhere. You’ll have access to everything all within your bespoke app profile.
Individualised nutrition
Recovery does not stop when training ends. Individualised nutrition is a key part of successful rehabilitation and long term performance. Your nutrition plan is tailored to support tissue healing, manage body composition, and fuel training so you recover faster and rebuild strength effectively. Whether the goal is reducing body fat, increasing lean muscle, or simply supporting consistent training during rehab, your nutrition is aligned with your program to maximise results.
discounts/freebies
As part of the program, members also gain access to exclusive extras. This includes heavily discounted merchandise, training and rehab equipment, and partner products that support recovery and performance. We regularly send out freebies for members to try, from mobility tools to training accessories, so you have everything you need to support your rehab and training without paying full price.
How It Works
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01: Select your programme
Choose from our range of rehab and performance options and select the one that best suits your game.
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02: Set up your app profile
Purchase your programme and follow the easy process to set up your account & download the app
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03: Get training
Say Hi to your coach as they set up your programme and get training within 24 hours
frequently asked questions
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We offer a 14 day money back guarantee. If you are not satisfied, simply contact our team within the first 14 days and request a refund. No hassle and no pressure.
We are confident in the quality of our coaching and support, but we are not interested in keeping your money if the program is not helping you move better, train harder, and perform at a higher level.
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If you're on a subscription programme, you can cancel your programme at any point. Simply message us on the app or email us and we will cancel your payments. Your account will then be deactivated at the end of the month you've most recently paid for. As for one-time buy programmes, we will message you when you're approaching the end of the programme to discuss if you would like to continue.
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Yes. Consistency matters. You will work with the same clinician or coach wherever possible so your plan stays focused, progressive, and aligned with your goals from start to finish.