the athletic performance program

develop gamechanging

Discover the benchmarks of athletic performance

Understand the standards you should be striving for with our free ebook!!

every athlete wants to be a winner

By joining Lift3, athletes gain access to a program that understands their unique needs, supports their goals, and helps them excel in their sport with unwavering confidence.

  • Integrated Coaching and Physiotherapy support

    Our team of university qualified Exercise Scientists will leave no stone unturned in getting you to the top. Should the worst case scenario happen we have experienced Physiotherapists in house that will work alongside your coach to get you back to play asap

  • 1,000m2 Strength and Rehab Facility

    Our facility was designed around coaching and making sure that you have all the equipment needed for all areas of training

  • More time with your coach

    Through our APP Small Group system we have found a way to make coaching facetime affordable, You now have the opportunity to have a coach with you every time you train.

  • Advanced Testing Protocols

    We've invested in state of the art testing equipment normally reserved for elite sporting teams so you can be rest assured we're getting the best data available to make better decisions on your training and rehabilitation

What sports can you help with?

We can help any athlete across all sports including field, track, court and pool based. Our coaches will focus on the requirements of your sport to ensure we are getting you as ready as possible

Why so much focus on testing?

What gets measured gets managed.

With out testing regularly we’d be working of subjective data to make decisions. With our testing protocols we can get objective data and identify injury risks before they occur.

What does the APP Small group setting look like?

Our small groups are limited to 4 athletes at once. We’ve done this so that you will get as much attention as you need during the sessions but will also be amongst other athletes to build a supportive environment

I've got an extensive injury history can you still work with me?

Our coaches are well skilled in working with injuries and niggles as well as working alongside our Physio team in the rehab program. No matter the history, we should be able to do something for you.

Does it matter whether I'm in season or not?

Because our coaching is based around you, your program will be designed for the present requirements no matter whether you’re in off season, pre season or in season.

Athletic performance program


Unlock Your Winning Confidence with Lift3 Athletic Performance Program.

Confidence is the secret ingredient to winning. It’s the assurance that you’re prepared, capable, and ready to outperform your competition. Doubt is the enemy that robs you of your edge and potential.

That’s why we created the Lift3 Athletic Performance Program. Unlike generic training methods or uncertified trainers, our program is designed to empower athletes like you to excel in your sport with unwavering confidence.

With Lift3, you won’t settle for participation—you’ll dominate. We provide personalized assessments and coaching tailored to your individual needs. Our expert coaches will develop a customized training plan that enhances your performance, builds strength and endurance, and prevents injuries.

You deserve a program that understands the unique demands of your sport and helps you reach your full potential. Join Lift3 Athletic Performance Program and experience the difference firsthand.

Unleash your true potential and become the champion you’re meant to be. Take the first step towards winning with Lift3 today.

The Lift3 Athletic Performance Program

You bring the skills, we'll handle the rest

Initial Consult (No Sweat)

We meet with you to understand what you'd like to achieve and make sure we're a right fit for you. We'll also show you around the facility so that you're confident in what you are getting into.

Onboarding Week

Week 1 is about setting a baseline and future goals.

You will have two one on one sessions with your coach who will be overseeing your program and schedule.

In session 1, the coach will seek to understand your sports calendar, training and injury history and your goals.

In session 2 you will be put through rigorous performance testing to understand your strengths and weaknesses


Book into as many APP Small group sessions as you need to alongside other athletes with a coach or train at other times that suits you all on an individualised program for your goals.

Regular Performance Testing

Lift3 has invested heavily in world class testing equipment from Vald Performance. We leverage this at regular intervals to keep track of your progress, watch for imbalances and injury risks and make sure we're getting you amazing outcomes.

Recovery Boot Sessions

As part of the APP you will get access to our state of the art Recovery Compression boots. Designed to flush and enhance recovery, these are a must for all serious athletes

Quarterly Reviews

Every quarter you will catch up with your coach to discuss how training is going, make sure you're both aligned on the direction you want to go and discuss the progress made.

Invest in your performance

APP Session Schedule

Get started

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Discover the benchmarks of athletic performance

Understand the standards you should be striving for with our free ebook!!

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Youth Development

Unlock speed and strength

to minimise injuries

Our advantages

Why do

Strength and conditioning?

Growing in sport is essential to keep up with the competition. Studies are showing that from a young age up until the period between 10-13 years old, just playing the sport itself is enough stimulus to encourage the neurological and physical growth needed.

However, the growth will eventually slow down or cease. Simply playing more sport still isn’t enough to keep the growth happening.

This is where Strength and Conditioning (S&C) training comes in. The best players look to S&C to provide more stimulus and create growth. So while their peers progress are slowing down, they keep pushing forwards.

With more stimulus athletes become stronger, faster and most importantly, more resistant to injuries.

The Lift3 Youth development program is designed to give young athletes from 10- 16 years old the extra stimulus needed to beat the competition. 

Our young athletes train twice a week using the Athletic Performance Timetable giving them all the stimulus they need for their age to make progress.

We work on Speed, Agility and Strength to take them to the next level.


Our core



We teach proper running mechanics through drills and sprinting to encourage more efficient techinque. This carries over to their sport where they can be faster and create more opportunities


The faster an athlete is at changing direction and reacting to what is happening the more space and opportunity they will find.

Through games and drills we help them build their capacity.


We start with the basic movements and progress from there to teach the young athletes how to move well and train well, maximising the benefits of strength training.

Train with Experts




Youth Performance Intensive

Lift3 Holiday Camp
  • Every School Holidays
  • 3 hours per day
  • 3 days
  • Athletic Performance Testing
  • Indepth Speed and Agility training
  • Talks from Professionals including Physio and Nutrition




Our young athletes get two 60 minute sessions per week utilising our Athletic Performance Program schedule with time available before and after school. Each week book into the session that fit your sporting schedule and get moving.

Performance intensive

holiday camp



Email – info@lift3.com.au
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D/2 Reliance Drive, Tuggerah NSW

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