Our service is based online, but we run our 1-1 and team training sessions out of ProRaw Gym in Doncaster East, and Apex Strength in Coburg North.

When you sign up, here is what will happen in the first week....

1. You'll be prompted to fill out a pre-training questionnaire
2. We'll book in your first PT session (At either ProRaw Gym in Doncaster East, or Apex Strength in Coburg North)

We'll then use the information that you provide in the questionnaire, as well as the information we gather during your first PT session, to write your program.

Once you have your program, you'll then film and upload your training videos to the Deken Strong Training App for your coach (either myself or Emma) to review. You'll receive your feedback via Loom, which is a video recording software, so that we can give you the most personalised feedback possible. You'll receive feedback either every week, every fortnight or every month, depending on which service you choose.

Each program will go for anywhere between 4-6 weeks. Every time you finish a 4-6 week block of programming, you'll film out an end-of-block review form, so that we can write your next block of programming. This process continues for as long as you're training with us.

On top of this, you'll also have access to our team training sessions, which we highly encourage people to attend. We hold them once a week on a Thursday night at Apex Strength in Coburg North, and once a week on a Saturday morning at ProRaw Gym in Doncaster East. These team training sessions are held so that the team can get together and support each other while they train, as well as for you to get extra feedback/help with your training.

Honestly, it's too hard to tell you how quickly you'll progress. Anyone who says that they can put 'x' amount on your lifts in 'x' amount of time, is lying to you.

It will all depend on how strong/experienced you are already, what changes need to be made to your technique, how coachable you are, how much fatigue your daily life generates and how well you're able to recover (stress, sleep, nutrition, etc), genetics, just to name a few.

The people that progress the fastest, are the ones that follow the plan, turn up to team training, ask questions when they're not sure of something, and train hard in the gym. If you do all of those things, that's the closest we can get to guaranteeing that you will see progress.

This service was originally an online only service. As long as you're filming and submitting videos for review, and engaging with your coach often, it is absolutely still worth it.

The team training sessions were introduced purely as a social thing at the start, but then we found that they were quite effective in helping people implement some of the feedback that that were given online.

If you're unable to make the times of the team training sessions, but would still like some extra help, we are available for 1-1 sessions as well. These sessions are usually $100 for 60 mins, but they're $80 for clients we're already coaching.

Nope! If the competition is in Melbourne and we're available, comp day coaching is all included.

When choosing a competition, we'll usually talk about it with our clients beforehand to make sure that we are available. When it comes to competing interstate or even internationally, it is possible that we may be able to coach you, but only if there are multiple clients that are competing.

It depends on the nature of the injuries, but usually, yes.

We aren't allied health professionals, so if you need help with rehabbing an injury, we have a network of physios, osteos, etc that we can refer you to that only work with people who lift heavy weights.

If you already have an allied health professional that you're seeing, we can liaise with them to make sure that we're working together to help you.

I don't think many people are comfortable filming their lifts, and it's definitely something that you have to get used to if you haven't done it before. We can give instruction on how to film, what angles are best, advice on what tripods are best, etc.

If you're not willing to film your lifts though, then you won't get the value. So this service wouldn't be for you.