Strength and conditioning · Carrum Downs

Strength coaching
for athletes.

Develop the strength qualities your sport requires. Work directly with Dale Hansford on gym training planned around your sport, training history and competition schedule.

Discuss athlete coaching

Include your sport, current level, season dates and the days you can train in Carrum Downs.

Gym work has to fit the sport.

The strength program sits alongside technical practice, conditioning and competition. More gym work is not automatically better. We look at the qualities you need to develop, what your current week already demands and the work you can recover from.

The demands of your sport

Your sport, role and current level help define the training objective. Exercise choices and loading methods should have a reason within that objective.

Your place in the season

Off-season, pre-season and competition periods create different opportunities and constraints. Volume, intensity and exercise selection are organised around the training and competition calendar.

Your starting point

Training experience, exercise execution, available range and current capacity shape the initial prescription. Repeatable observations help guide progression.

Coaching the work in front of you.

In-person sessions give us time to work through exercise execution, select suitable loads and practise the prescribed tempo and intent. I explain what you are doing and why it is in the plan.

Your program specifies the exercises, sets, repetitions, loading, tempo and rest periods. Coached sessions and any independent gym sessions form part of the same training week.

We review the work you complete and how you respond. If sport practice or competition demands change, the gym prescription is reconsidered with that context.

Nutrition guidance and recovery routines can be considered alongside training. Pain, injury or a medical restriction should be raised before starting so appropriate assessment and training modifications can be discussed.

From enquiry to a working plan.

1. Bring the sporting context

Tell me your sport, playing or competition level, team training days, key competition dates, current gym experience and when you can attend Carrum Downs.

2. Establish the starting prescription

We discuss your goals, training history and practical constraints. Exercise selection and loading begin at a level you can perform as prescribed. Relevant assessment needs are considered individually.

3. Connect coached and independent sessions

Your weekly plan accounts for sessions with Dale, work completed at your own gym and the demands of sport practice. Session arrangements and current pricing are discussed before you commit.

4. Record, review and adjust

Keep a record of your training and communicate changes in sport workload, recovery or availability. Those observations help decide whether to progress, repeat or modify the plan.

Before you enquire.

Where does the coaching take place?

In-person sessions are based in Carrum Downs, Victoria. Athletes travelling from Frankston, Seaford and the surrounding area can discuss a workable training schedule. Venue details are confirmed before your first session.

Do I need an established strength-training background?

Your current training experience is part of the starting discussion. Exercise selection, technical work and loading need to match the athlete, rather than assuming that playing sport and being experienced in the gym are the same thing.

Can gym work be planned around team training?

Yes. Include your regular sport sessions and competition schedule in the enquiry. The aim is to organise gym training within the demands you already have, then review it as those demands change.

Can we discuss an existing injury or limitation?

Raise it before starting. Coaching is not a substitute for a medical diagnosis or clearance. Any treatment needs, rehabilitation requirements or referral are discussed separately from the strength-training plan.

Discuss your sport and training.

Use the coaching enquiry form and include your sport, season dates and preferred training days. Dale will discuss the relevant coaching options, current price and availability.