Rugby Strength & Conditioning
EMP Performance
At EMP Performance, we specialise in rugby strength and conditioning for both rugby league and rugby union players of all levels.
From young up-and-coming athletes chasing every edge, to current weekend players who want to stay fit, strong and healthy all year round, this program is built to make you more athletic where it matters most, on the field.
Train with us in person or from anywhere via our EMP online training
What’s Included:
Rugby League Strength & Conditioning Programs
Train with the same structured approach used to develop athletes from local junior football through to NRL level.
Our professionally designed training programs are delivered straight to your phone through the EMP app, allowing you to train with purpose whether you're in-season, preparing for pre-season or simply looking to become a stronger, faster and more resilient player.
You'll have access to:
BUILD
Our dedicated strength program designed to build foundational strength, muscle mass and movement quality. Available as either a 3-day or 4-day program, BUILD is ideal for developing the physical qualities every rugby league player needs while allowing flexibility around training and game commitments.
HYBRID PERFORMANCE
Our signature athletic performance program combines maximal strength, explosive power and energy system development into one structured weekly plan. Designed specifically for athletes wanting to improve speed, power, work capacity and overall on-field performance while maintaining strength throughout the season.
SWEAT Conditioning
Dedicated conditioning sessions focused on improving aerobic fitness, repeat sprint ability and work capacity—helping you perform for the full 80 minutes and recover more effectively between high-intensity efforts.
Unlimited Small Group Coaching (In-Person Memberships)
Train alongside like-minded athletes in professionally coached small groups. Every session is supervised to ensure excellent technique, appropriate progressions and a competitive training environment.
Open Gym Access (In-Person Memberships)
Need extra recovery work, mobility, speed sessions or additional lifting? Members have access to our facility outside of class times so you can train around your football schedule.
Performance Nutrition Support
Learn how to fuel training, optimise recovery and improve body composition with practical nutrition strategies designed to support rugby league performance throughout both the in-season and off-season.
Expert Coaching & Accountability
Receive ongoing guidance from our Head Strength & Conditioning Coaches, bringing more than 30 years of combined coaching experience working with athletes ranging from local juniors through to NRL, state, national and international representatives.
Bonus: EMP Training & Performance Ebooks
Access exclusive ebooks packed with training strategies, exercise breakdowns and practical insights to accelerate your development.
Watch our recent podcast episode here, with EMP athlete Jacob Preston
NRL/NRLW
players we've worked with
Who It’s For
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⚡ Young, up-and-coming rugby league/union players chasing a competitive edge
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🏉 Weekend Rugby league and union players wanting to stay fit, strong and injury-free
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💪 Anyone who wants to train like a football athlete and build real athletic performance
Why EMP Performance?
✔️Coaching from experienced strength & conditioning coaches
✔️ Athlete-focused environment on the Northern Beaches
✔️ Structured results driven programs designed in 12-16 week blocks for consistent progress
✔️ Small group coaching for accountability and expert guidance
✔️ Backed by proven methods, not generic gym workouts
Have Questions?
Fill out the form below or reach out — our team is here to help you get started on the right path.