Junior Athlete Programs

Junior Athletic Developmet

Contact us today to give your child a competitive edge!

Skill Development

We focus on building coordination, strength, and agility for all sports.

Injury Prevention

Learn safe training techniques to minimise risks.

Sport-Specific Growth

Tailored training for rugby, soccer, tennis, and more.

How do we work

Our Junior Athletic Development Program is designed for athletes aged 12–16, focusing on building foundational skills like strength, speed, and agility. The program uses age-appropriate exercises and drills to enhance coordination, balance, and athletic performance while prioritising injury prevention through safe training techniques. Each session is tailored to the athlete's developmental stage, ensuring progress at their own pace in a supportive and encouraging environment. Whether the goal is improving sport-specific skills or building confidence, this program sets young athletes up for long-term success

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What People Say About Us

"Since training with Daniel I have gained a mental and physical understanding of sprint mechanics. When I first started out I had no idea how bad my technique was. Now my technique and overall speed has increased a lot! I can't thank him enough for what he has done for me and is still doing for me now. I highly recommend him, as he is definitely one of the best strength and conditioning coaches on the Central Coast." - Blake King

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Too Much Gym, Too Little Speed – Are You Sabotaging Your Running Efficiency? ?‍♂️??️‍♂️

A meta-analysis found that increasing strength training volume doesn’t necessarily improve running efficiency (RE).
But before you ditch the weights, here’s what the research actually says.

? Strength Training DOES Help With:
✅ Improved neuromuscular coordination – Your muscles fire more efficiently.
✅ Better force production – Generates more power with less effort.
✅ Increased muscle-tendon stiffness – Helps store and reuse energy like a spring.
✅ Injury prevention – Reduces the risk of common running injuries.

⚠️ What NOT to do:
❌ Overload on gym sessions – More lifting doesn’t mean better RE.
❌ Train like a bodybuilder – Prioritise strength and power over hypertrophy.
❌ Ignore timing – Heavy lifting can cause short-term fatigue and impact your runs.

✔️ What TO do instead:
✅ Train 1-3x per week – Quality over quantity.
✅ Use high-load strength training (≥80% 1RM) – Proven to boost endurance & time to exhaustion.
✅ Combine heavy & plyometric training – The most effective combo.
✅ Plan workouts smartly – Avoid high-intensity lifting before key runs.

? Runners, do you know how to structure your training so you aren’t sabotaging your goals?

#running #trainsmarternotharder #runningcoach #strengthandconditioning

Too Much Gym, Too Little Speed – Are You Sabotaging Your Running Efficiency? 🏃‍♂️💨🏋️‍♂️ A meta-analysis found that increasing strength training volume doesn’t necessarily improve running efficiency (RE). But before you ditch the weights, here’s what the research actually says. 💡 Strength Training DOES Help With: ✅ Improved neuromuscular coordination – Your muscles fire more efficiently. ✅ Better force production – Generates more power with less effort. ✅ Increased muscle-tendon stiffness – Helps store and reuse energy like a spring. ✅ Injury prevention – Reduces the risk of common running injuries. ⚠️ What NOT to do: ❌ Overload on gym sessions – More lifting doesn’t mean better RE. ❌ Train like a bodybuilder – Prioritise strength and power over hypertrophy. ❌ Ignore timing – Heavy lifting can cause short-term fatigue and impact your runs. ✔️ What TO do instead: ✅ Train 1-3x per week – Quality over quantity. ✅ Use high-load strength training (≥80% 1RM) – Proven to boost endurance & time to exhaustion. ✅ Combine heavy & plyometric training – The most effective combo. ✅ Plan workouts smartly – Avoid high-intensity lifting before key runs. 💬 Runners, do you know how to structure your training so you aren’t sabotaging your goals? #running #trainsmarternotharder #runningcoach #strengthandconditioning

If you’re still pissing yourself every time you jump, sneeze, cough, or laugh too hard… That’s your pelvic floor waving a white flag ?️

I’m not here to shit on Kegels, yes they have their place in your postpartum recovery but Kegels alone won’t save you!
No, you don’t need to “just live with it.”
And HELL NAH, you don’t need to keep stuffing pads and spare skruts into your handbag.

Your body isn’t broken.
It just needs proper support—real strength training, guided movement, and someone who actually knows what they’re doing when it comes to postpartum recovery.

I get to jump on the trampoline with my kids and do backflips without a single drop spilled.

It’s time to cut the BS, put YOU first, and do the following;

1️⃣ See a women’s health physio, like yesterday!
2️⃣ Book in to train with yours truly ??‍♀️
3️⃣ Burn the backup undies ?

Let’s make postpartum your strongest era yet ??

#PelvicFloor #Postpartum #NoMoreLeaks #StrongMums #ControversialButCorrect #postpartumfitness #postpartumjourney #postpartumrecovery

If you’re still pissing yourself every time you jump, sneeze, cough, or laugh too hard… That’s your pelvic floor waving a white flag 🏳️ I’m not here to shit on Kegels, yes they have their place in your postpartum recovery but Kegels alone won’t save you! No, you don’t need to “just live with it.” And HELL NAH, you don’t need to keep stuffing pads and spare skruts into your handbag. Your body isn’t broken. It just needs proper support—real strength training, guided movement, and someone who actually knows what they’re doing when it comes to postpartum recovery. I get to jump on the trampoline with my kids and do backflips without a single drop spilled. It’s time to cut the BS, put YOU first, and do the following; 1️⃣ See a women’s health physio, like yesterday! 2️⃣ Book in to train with yours truly 💁🏽‍♀️ 3️⃣ Burn the backup undies 🔥 Let’s make postpartum your strongest era yet 💪🏽 #PelvicFloor #Postpartum #NoMoreLeaks #StrongMums #ControversialButCorrect #postpartumfitness #postpartumjourney #postpartumrecovery

From building strength as a young ref to getting in peak shape for his wedding— Jake put in the work, trusted the process, and the results speak for themselves. So proud to be part of his story.

#MDFitness #ClientWins #strengthandconditioningcoach #OnlineCoaching #ProudCoach

From building strength as a young ref to getting in peak shape for his wedding— Jake put in the work, trusted the process, and the results speak for themselves. So proud to be part of his story. #MDFitness #ClientWins #strengthandconditioningcoach #OnlineCoaching #ProudCoach

Pre-season isn’t the time to start getting ready... it’s the time to SHOW UP ready. ?
Speed, agility, power — we’re building it all.
?‍♂️ Sprint & agility programs available now.
DM us “PRE-SEASON” to get started.
#PreSeasonReady #AgilityTraining #SpeedAndPower #AthleteLife #TrainWithPurpose

Pre-season isn’t the time to start getting ready... it’s the time to SHOW UP ready. 💥 Speed, agility, power — we’re building it all. 🏃‍♂️ Sprint & agility programs available now. DM us “PRE-SEASON” to get started. #PreSeasonReady #AgilityTraining #SpeedAndPower #AthleteLife #TrainWithPurpose

Because ladies, your hormones are running the show ?.
You’re not crazy, lazy, or losing your gains—your cycle literally controls your energy, strength, and recovery.
So, let’s break it down:

? Menstrual Phase (Days 1-5) – Aka, the crime scene phase ? when your Estrogen & progesterone are at rock bottom, so you might feel tired and sluggish. Prioritise light movement like low-intensity strength work or walking. But if you feel good? Lift! Just don’t expect PBs.

? Follicular Phase (Days 6-14) – Welcome back, QUEEN! ? Estrogen is climbing, energy is rising, and you recover faster. This is your power phase—lift heavy, push intensity, and go for PBs!

⚡ Ovulation (Days 15-17) – Peak strength, peak confidence, peak everything. This is a great time to test 1RMs, hit big lifts, and smash workouts… just warm up well because your joints are a little more lax.

? Luteal Phase (Days 18-28) – Annnd the PMS gremlin arrives ?Progesterone rises, energy dips, and you may feel bloated, tired, or just “CBF.” This isn’t the time for crazy HIIT workouts — stick to moderate-intensity strength training, steady-pace cardio or Pilates. Prioritise sleep, hydration, and snacks. Because we should never completely cut out those soul foods??

? Moral of the story? Work WITH your cycle, not against it. Some weeks are for beast mode, others for survival mode—and that’s okay!

Drop a ?? if you’ve ever felt like a gym goddess one week and a useless potato the next! ??

** This is based on a 28-day cycle, but not all women’s cycles are the same! Some are shorter, longer, or irregular. The best way to train around your cycle is to track your own and adjust based on how YOU feel!

#CycleSyncing #TrainSmart #WomensHealth #StrongMums #menstrualhealth #Wellness

Because ladies, your hormones are running the show 🎭. You’re not crazy, lazy, or losing your gains—your cycle literally controls your energy, strength, and recovery. So, let’s break it down: 🩸 Menstrual Phase (Days 1-5) – Aka, the crime scene phase 🙈 when your Estrogen & progesterone are at rock bottom, so you might feel tired and sluggish. Prioritise light movement like low-intensity strength work or walking. But if you feel good? Lift! Just don’t expect PBs. 🔥 Follicular Phase (Days 6-14) – Welcome back, QUEEN! 💃 Estrogen is climbing, energy is rising, and you recover faster. This is your power phase—lift heavy, push intensity, and go for PBs! ⚡ Ovulation (Days 15-17) – Peak strength, peak confidence, peak everything. This is a great time to test 1RMs, hit big lifts, and smash workouts… just warm up well because your joints are a little more lax. 🌊 Luteal Phase (Days 18-28) – Annnd the PMS gremlin arrives 👹Progesterone rises, energy dips, and you may feel bloated, tired, or just “CBF.” This isn’t the time for crazy HIIT workouts — stick to moderate-intensity strength training, steady-pace cardio or Pilates. Prioritise sleep, hydration, and snacks. Because we should never completely cut out those soul foods🍫😉 💡 Moral of the story? Work WITH your cycle, not against it. Some weeks are for beast mode, others for survival mode—and that’s okay! Drop a 🙌🏽 if you’ve ever felt like a gym goddess one week and a useless potato the next! 🥔😂 ** This is based on a 28-day cycle, but not all women’s cycles are the same! Some are shorter, longer, or irregular. The best way to train around your cycle is to track your own and adjust based on how YOU feel! #CycleSyncing #TrainSmart #WomensHealth #StrongMums #menstrualhealth #Wellness

So grateful for clients like Kate?
It’s truly an honor to be part of your fitness journey and help you achieve your goals while balancing the demands of life and motherhood.
Thank you for trusting me Kate! ?

#ClientLove #FitnessJourney #testimonial #StrengthInMotherhood #PersonalTraining #StrongMums #onlinepersonaltraining #onlinecoach #postpartumjourney #postpartumfitness

So grateful for clients like Kate🥹 It’s truly an honor to be part of your fitness journey and help you achieve your goals while balancing the demands of life and motherhood. Thank you for trusting me Kate! 💖 #ClientLove #FitnessJourney #testimonial #StrengthInMotherhood #PersonalTraining #StrongMums #onlinepersonaltraining #onlinecoach #postpartumjourney #postpartumfitness

MEET COACH MON

I’m Mon, Co-founder of MD Fitness —Dedicated to helping Women build strength, confidence, and a sustainable approach to fitness.

Why Train with Me?

I don’t just hand you a program and send you on your way. My approach goes beyond workouts—I’m here to support, educate, and guide you every step of the way. I understand that training isn’t just about lifting weights; it’s about building a strong body and mindset.
I take pride in teaching proper technique, helping you avoid injury, and setting you up for long-term success. With a caring and nurturing coaching style (and a little tough love when needed), I’ll always show up for you!

What I Offer:

?️‍♀️ 1:1 Private Personal Training – In a fully private setting at our Budgewoi studio. No crowds, no distractions, just you and me, focused on your goals!

? Online Coaching – Personalised training programs with flexible online support to fit your lifestyle and goals.

? Women’s Health – Pre & postnatal training, pelvic floor, core recovery, and a safe return to exercise.

? Hypertrophy & Strength Training – Helping Women get strong, lift confidently and build lean muscle in a judgement-free environment.

? Mindset & Wellness – Fitness is more than just physical. I help women develop a balanced approach to training, break free from the yo-yo cycle, and build healthy training habits.

Sick of having no plan and ready to take control? No more guesswork, no ‘quick fixes’, just real, sustainable results.
Get in touch!

? Contact me via Instagram or email Mon@MDfitness.com.au

#womenshealth #postpartumcoach #womenscoach #personaltrainer #womenwholift #fitnessgoals

MEET COACH MON I’m Mon, Co-founder of MD Fitness —Dedicated to helping Women build strength, confidence, and a sustainable approach to fitness. Why Train with Me? I don’t just hand you a program and send you on your way. My approach goes beyond workouts—I’m here to support, educate, and guide you every step of the way. I understand that training isn’t just about lifting weights; it’s about building a strong body and mindset. I take pride in teaching proper technique, helping you avoid injury, and setting you up for long-term success. With a caring and nurturing coaching style (and a little tough love when needed), I’ll always show up for you! What I Offer: 🏋️‍♀️ 1:1 Private Personal Training – In a fully private setting at our Budgewoi studio. No crowds, no distractions, just you and me, focused on your goals! 📲 Online Coaching – Personalised training programs with flexible online support to fit your lifestyle and goals. 🤰 Women’s Health – Pre & postnatal training, pelvic floor, core recovery, and a safe return to exercise. 💪 Hypertrophy & Strength Training – Helping Women get strong, lift confidently and build lean muscle in a judgement-free environment. 🧠 Mindset & Wellness – Fitness is more than just physical. I help women develop a balanced approach to training, break free from the yo-yo cycle, and build healthy training habits. Sick of having no plan and ready to take control? No more guesswork, no ‘quick fixes’, just real, sustainable results. Get in touch! 📩 Contact me via Instagram or email Mon@MDfitness.com.au #womenshealth #postpartumcoach #womenscoach #personaltrainer #womenwholift #fitnessgoals

MEET COACH DAN

I’m Dan, Co-founder of MD Fitness.
Committed to helping athletes and individuals achieve peak performance through science-based training principles.

Why Train with Me?

I take a systematic and structured approach to training. We start with a comprehensive assessment, build a program based on your unique needs and goals, and execute it with precision—while always allowing for necessary adjustments along the way. Whether you’re aiming to enhance performance, return to competition after injury, or rebuild strength after time away from training, I’ll help you train smarter and more effectively.

What I Offer:

?️ Biomechanical Analysis & Programming – Optimised training for weightlifting, sports speed, and agility using evidence-based methods.

⚡ Speed & Agility Training – Tailored programs to improve acceleration, reaction time, and movement efficiency.

? Long-Term Athletic Development – Structured, progressive training for sustained performance improvements.

Who I Work With:

I train all levels—from beginners to advanced athletes—with a focus on performance-driven individuals looking to enhance their abilities or safely return to competition after injury or a break from training.

How to Train with Me:

?️ Face-to-Face – Private training sessions at our Budgewoi studio.

? Speed Sessions – Available at a location convenient to you.

? Online Coaching – Custom programming and remote support.

If you’re ready to train with a structured, scientific approach—get in touch!
? Contact me via Instagram or email Dan@MDfitness.com.au

#strengthandconditioningcoach #weightliftingcoach #exercisescientist #personaltrainer #sprintcoach #athleticdevelopment

MEET COACH DAN I’m Dan, Co-founder of MD Fitness. Committed to helping athletes and individuals achieve peak performance through science-based training principles. Why Train with Me? I take a systematic and structured approach to training. We start with a comprehensive assessment, build a program based on your unique needs and goals, and execute it with precision—while always allowing for necessary adjustments along the way. Whether you’re aiming to enhance performance, return to competition after injury, or rebuild strength after time away from training, I’ll help you train smarter and more effectively. What I Offer: 🏋️ Biomechanical Analysis & Programming – Optimised training for weightlifting, sports speed, and agility using evidence-based methods. ⚡ Speed & Agility Training – Tailored programs to improve acceleration, reaction time, and movement efficiency. 📈 Long-Term Athletic Development – Structured, progressive training for sustained performance improvements. Who I Work With: I train all levels—from beginners to advanced athletes—with a focus on performance-driven individuals looking to enhance their abilities or safely return to competition after injury or a break from training. How to Train with Me: 🏋️ Face-to-Face – Private training sessions at our Budgewoi studio. 🏃 Speed Sessions – Available at a location convenient to you. 📲 Online Coaching – Custom programming and remote support. If you’re ready to train with a structured, scientific approach—get in touch! 📩 Contact me via Instagram or email Dan@MDfitness.com.au #strengthandconditioningcoach #weightliftingcoach #exercisescientist #personaltrainer #sprintcoach #athleticdevelopment

Introducing MD Fitness!

Hi ?? we’re Mon & Dan, the team behind MD Fitness, and we’re stoked to have you here!

Whether you’re looking for a weightlifting coach, want to improve athletic performance, regain strength after pregnancy, start your fitness journey, or take your training to the next level—we’ve got you covered.

Stay tuned - We’ll be sharing more about our individual specialties soon!

Mon & Dan ✌?

#mdfitnessaus #personaltraining #onlinecoaching #womenshealth #weightliftingcoach #strengthandconditioning #injuryprevention #postpartumfitness

Introducing MD Fitness! Hi 👋🏽 we’re Mon & Dan, the team behind MD Fitness, and we’re stoked to have you here! Whether you’re looking for a weightlifting coach, want to improve athletic performance, regain strength after pregnancy, start your fitness journey, or take your training to the next level—we’ve got you covered. Stay tuned - We’ll be sharing more about our individual specialties soon! Mon & Dan ✌🏽 #mdfitnessaus #personaltraining #onlinecoaching #womenshealth #weightliftingcoach #strengthandconditioning #injuryprevention #postpartumfitness

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info@MDFitness.com.au

Central Coast, NSW

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