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12 Week
Upper Body Routine
12 Week
Lower Body Routine
12 Week
Total Body Routine
The
Upper Body Contrast Routine
The
Lower Body
Plyo Circuit
Elastic Strength
Continuous
The Premier Customer Package
Become a Premier Customer and receive online coaching from Carl, receive individualised program design, as well as performance tracking giving you the sporting edge.
$50 P/W
Individualized Training Program Design.
Our Most Popular Product
We can design individualized training programs to your specific requirements, this unique service gives every athlete the opportunity to benefit from elite coaching.
$100 per 8 week prpogram
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Yours in Sport
Carl Jennings
Managing Director
The Champions Routines
Designed for the champions, you too can get access to these elite training routines,which achieve results fast. Utilizing different blends of all the possible acute and chronic training variables I have build up an extensive library of Champions routines covering all aspects of physical development, which are available to be purchased, these routines have been designed using the most up to date strength and conditioning scientific knowledge, and practices. tried and tested in the field, they deliver.
$25 -$50 per routine
See Routine Index Below
Strength & Conditioning Workshops
We offer Strength & Conditioning Workshops for teams that require help and support in improving their coaches and athletes knowledge in relation to Strength & Conditioning issues, we offer both lecture and practical formats, making sure the message gets across, with ongoing support to all our customers.
$1500 per Day
up to 30 participants ($50 each)
Strength & Conditioning Program Reviews.
We offer a service to review the design of your existing off season and inseason programs, to ensure that it will achieve what you want it to do, utilizing all the latest knowledge, and up to date information available. sometimes fine tuning your existing program is all that is needed to go to the next level.Don't change enhance.
$500
Sport Team Consultancies.
Our sports teams consultancies offer all sports teams the opportunity to receive elite strength and conditioning support. Employing an elite strength & conditioning coach is expensive, so why not get the next best thing , let Carl mentor your existing staff, design your off season and inseason programs, and set in place structure, and procedures to ensure you get the very best out of your team. Modern day technology has made distance coaching a reality, we have had achieved great success with a number of sports teams.
$500 Per Month
The Champions Routines Index
"THE STRENGTH ROUTINES"
Strength can be defined as the ability to produce external force, the magnitude of force production can range from zero to maximum.
Force exerted on an external object results in acceleration, (F=MA) and velocity of movement. This means that force production can occur at zero velocity (isometric) or result in a range of muscular contraction velocities (Siff 2001;Stone 1993)
"The Fielden
50 tonner
Upper Body Routine "
Designed for Stuart fielden during his early development, this legendary routine gave Stuart the Upper body strength base on which he built a tremendous career
$50
"The Ultimate 4 Upper Body Routine"
The Ultimate 4 is a routine which contains what I believe to be the most important 4 exercises for Max strength development of the upper body
$25
"The Ultimate 4 Lower Body Routine"
The Ultimate 4 is a routine which contains what I believe to be the most important 4 exercises for Max strength development of the upper body
$25
"The Fielden
100 tonner
Lower Body Routine "
Designed for Stuart fielden during his early development, this legendary routine gave Stuart the lower body strength base on which he built a tremendous career
$50
"The 12 week
Upper Body
Strength Routine "
Designed to develop good functional strength this 12 week upper body routine is ideal to get you started on the road to physical improvement.
$100
"The 12 week
Lower Body
Strength Routine "
Designed to develop good functional strength this 12 week Lower body routine is ideal to get you started on the road to physical improvement.
$100
"THE STRENGTH ENDURANCE ROUTINES"
The ability to maintain optimal force production for sustained time period through multiple contractions, This type of strength is essential for sports with a multiple effort strength requirement, sports like Rugby league , Rugby union, American football, Wrestling, Cycling, Swimming, in fact most other field contact sports that requires an effort for effort ability.
"The Jennings Resistance Training System"
Developed for Petero Civoniceva, This Full Body training routine incorporates a revolutionary approach to strength developement. A multi muscualr contraction strength training system. it comes with a specially designed spread sheet to enable the athlete and coach to track strength improvement.
$50
"The Louie 1000"
This routine is a favorite of Luke Lewis, It develops good strength to body mass ratio, an essential element to be successful in field sports, it building functional strength, and high levels of muscular strength endurance. It has helped Luke to develop a tremendous balanced physique.
$25
"The Ultimate Total Body Circuit Routine"This routuine was developed during my time at the Canberra Raiders NRL, it developes tremendous muscular endurance, as well as anaerobic fitness.
$25
"The 12 week
Total Body
Strength Routine "
Designed to develop good functional strength this 12 week Total Body routine is ideal to get you started on the road to physical improvement.
$100
"12 Week Hypertrophy Routine"
I have used this routine with great effect for a number of years, it is ideal for athletes who wish to gain lean muscle mass, without losing functional sporting abilities.
$100
"The 60 % Blitz"
This routine is ideal for athletes who wish to improve muscular, as well as cardiovascular fitness. This routine is a favorite of mine, especially when training the larger stature athletes. The routine enhances functional strength, conditioning, and Strength Endurance.
$25
"The Louie 500 Combo Routine "
This routine is extreemly tough and is another favorite of Luke Lewis, It will get you to a peack in strength endurance, as well as Anaerobic fitness.
$25
"Upper & Lower
Body Conditioning Routine "
If you want to developed a lean, functional physique, this Routine will deliver.
$25
"THE POWER ROUTINES"
Power is the product of external force (strength) and the velocity of the body or object in the direction of force exertion. Athletes that can work at faster rates will always have an advantage over their opponents. Power (the rate of work) is arguably the most important factor in elite athletic performance.
Power = Force X Velocity
"The Power Hour"
This routine was developed to develop high levels of functional power within the athletes I coach.The routine is ideal for all athletes who wish to develop sport specific Power, as well as total body power endurance, an ability essential for sports such as , Soccer, Rugby league, AFL, Rugby, Gaelic Football, Hockey, American Football, Basketball.
$25
"The Upper & Lower Body Plyo Routine "
These Plymetric routienes are essential in the developement of functional power. These two routines play a major role within all my power training phases.
$25
"Leg Strength & Speed Complex Routine "
This routine was developed as an effective routine developing all round lower body power, and running speed,the end result elite power abilities.
$25
"Bungee Sport Speed Power Sprints"
This routine can be performed indoors or outdoors, it develops power in the specific movement patterns used in team sports, by adding loads to the highly effective sport speed routine, the added eccentric loading enhances eccentric power an essential aspect of agility, due to the ability to decelerate.
$25
"Repeated Sprints & Lower Body Resistance"
This routine was developed for my Outside backs at the Penrith Panthers, It is a complex session which incorporates a blend of sprinting and resistance exercises, which helps develop acceleration, and explosive running power endurance, an essential element for any field team sport.
$25
"THE SPEED ROUTINES"
All my speed routines are designed to enhance Sport Speed Potential. To improve performance It is essential that we design and implement speed routines that enable the athlete to move as fast as possible, through the optimal range of motion, in a deliberate and intentional manner, in a particular direction (Sport Specific Speed). Speed is not just measured on how fast a person can move in one direction, but more importantly have the ability to move quickly in multiple directions, over a varied range of distances, as well as having the ability to change direction as quickly as possible (Speed Agility), relying on good eccentric strength to enhance acceleration as well as deceleration abilities.
Speed = Distance / Time
"Sport Speed Routine"
I have developed this routine over a number of years, and I believe will revolutionize how coaches train and asses sport speed, It is an effective, easy to implement, standardized routine. The routine develops all the required speed abilities within one standardized routine (acceleration, deceleration, change of direction, lateral movement, power). My "Sport Speed Routine comes with an extra service which offers testing and evaluation of your results. It gives feedback on the strengths and weaknesses of the athlete, with recommendations on how to enhance sport speed quickly, and effectively. I believe this routine will become one of my greatest successes. More Info
$50
"Repeated Sprint Routine"
In recent years it has been agreed by most elite Strength & Conditioning coaches that the ability for an athlete to be able to perform repeated high speed sprints is one of the keys to elite field sport, such as Soccer, Rugby league, AFL, Rugby, Gaelic Football, Hockey, American Football, Basketball. This routine utilizes a standardized format using the latest information and best practice to enhance this aspect to sporting success.
$25
"The Jennings Endurance Running Routine"
This highly effective routine was born out of years of trial and error using multiple running endurance routines.The standardized nature of the routine enables the athlete to improve their fitness while monitoring their improvement, on a continual basis. I have used this routine for a number of years now at the elite level, and it has proved to be an excellent in season and off season routine to develop sport specific endurance.
$25
"The 26min Sport Speed Running Endurance Routine"
This 26min field running endurance routine was developed during my time at the Canberra Raiders it proved itself as a very effective in season as well as off season routine. Having a good mid length running routine is an essential part of any athletes training program, and this routine will deliver.
$25
"The Jennings Fitness Shuttle Run"
The Jennings Fitness Shuttle was developed over a number of years whiles I worked at the Canberra Raiders NRL Team. I wanted to develop a running routine / fitness testing system which was more specific to Rugby than the Multi Stage "Bleep Test". I remember spending hours experimenting with my ideas on the Canberra Raiders Players, until I eventually came up with what I believe is the best multi stage fitness routine / fitness test available for Rugby league, and Rugby Union,. The Jennings Fitness Shuttle Run is a standardized running activity, working off distance & time. Athletes run a prescribed range of distances, which become progressively longer, with gradual decreasing times to complete the allocated distance. The unique aspect with this Shuttle is that the athlete gets up and down off the ground before each distance, making it sport specific. The Routine comes with a scoring table allowing the athlete, or coach to record their fitness level.
$50
"THE FITNESS & CONDITIONING ROUTINES"
My fitness and conditioning routines are thought to be some of my most innovative routines, Some are gym based, some are field based, incorporating both stationary equipment, free body calisthenics, running elements, as well as resistance exercise. It is in these specially designed routines that I explored the limitations of all available chronic, and acute training variables, (Reps, Sets, Load, Distance, Effort Time, Recovery Periods, energy system manipulation). I believed I have succeeded in identifying the most important fitness components for success, and designed routines to enable all athletes to enhance the most important fitness components and energy systems for improved fitness performance.
Fitness - fatigue Paradigm
"Preparedness can be optimized with strategies that maximize the fitness responses to training stimuli, while attempting to minimize fatigue"
"The Wiki Blitz"
The Wiki Blitz was born out of a conversation I had with Ruben Wiki during the time I worked with him at the Canberra Raiders. Ruben asked me to develop him a tough short duration extremely challenging routine hat he could perform in the competitive season, late on in the week, prior to games. This was in early 2003 , and within a few months of trial and error,and some research, the Wiki Blitz was created, and since that time, this routine has become legendary within the small elite circles in which it is performed.
It is one of those routines that never becomes easy to complete. The fitter you become the more intense you can work, the more intense you can work, the harder it hits your Aerobic/Anaerobic/Alactic Systems. This is why "The Wiki Blitz" should be an essential part of any serious athletes training program.
Over the years since its implementation "The Wiki Blitz" has played an important part of my fitness program. Its standardized nature enables it to be utilized not only as a program routine, but also as a fitness protocol test.
Its short duration (sub 30min), enables it to be utilized within any stage of the training year, as it has a minimal impact on the total training volume of the week.
"The Wiki Blitz" was created to challenge one of the toughest men in world sport. Can you stand up to the challenge of "The Wiki Blitz".
$50
"The Biathlon Routine"
The Biathlon is another one of my favorite fitness development routines. The standardized nature of the routine, challenges the athlete, as well as enabling the athlete and coach to track performance, and monitor improvements. It comprises of two components as the name suggests, a running activity as well as a concept II rowing element, the athlete performs a specific number of distance intervals, against the clock, it can be performed indoors as well as outdoors. This routine has been utilized within my training programs for a number of years now and has proven itself as a tremendous continuous cardiovascular fitness routine.
$25
"90 Min Field Sport, Lactate Tolerance Running Program"
This routine is a tough field sport running based fitness program, suitable for individuals or teams. It is performed on a football field. The Standardized nature of the routine enables the athlete and coach to monitor fitness improvements. It is an ideal off season and in season routine.
$25
"The King Of The Mountains"
The "King of the Mountains" is a mixed field cardiovascular routine, The athlete performs a mix of shuttle runs, continuous cardiovascular runs, as well as high resistance work on a spinner bike. The blend of training variables make it an ideal session to develop good aerobic energy system adaptation.
$25
"The 5-4-3-2-1 Routine"
The "5-4-3-2-1" routine is another standardized routine designed to be completed in the Gym using cardiovascular equipment, its interval structure is ideal for developing the specific fitness requirements of most field sports. It is ideal for training athletes that are coming back from injuries, or athletes that need to be de loaded from general training programs.
$25
"The Concept II Rower Routines"
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"The Treadmill Routines"
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"The Stationary Bike Routines"
These three routines are standardized routines designed to be completed in the Gym using cardiovascular equipment, the are designed using specific training variables to developing good fitness adaptation. These routines are ideal for improving general fitness in a gym environment, as well as for athletes coming back from injury, as well as athletes that need to be de loaded from general training programs.
$25 Each
"The Field Fitness 85 Routines"
The use of GPS technology has enabled coaches to develop sport specific drills. The "85" is one such drill, I used the data collected from NRL games to design a standardized routine, which incorporates a range of activities and energy system requirements seen during games. The routine is a field based drill which can be used as an in season or off season fitness activity.
$25
"The Field Fitness 70m Obstacle Course Routines"
The "70m Obstacle Course" is a standardized field based routine, that incorporates a range of activities, in a format that enables the athlete and coach to monitor sport specific fitness progress.
$25
"THE SPORTS PACKS"
The "Sports Packs" are some of our best sellers, they are specially designed 16 week training programs, focusing on specific sport athletic development. They contain the correct mix of drills, activities, and routines, to enable the athlete to make effective strength & conditioning improvements for their chosen sports. Sport specificity is extremely important when designing training programs, it is essential to choose the correct blend of acute, and chronic training variables to ensure the athlete is developing functional strength speed, and fitness. Let me take the guess work out of your training program, and help you get the results you have been looking for. Our senior sports packs are great value,priced at the unbeatable $240 which only works out at $15 a we!!! .Have a look at our most popular packs listed below, if you require a training program for a sport not listed, please contact me and we can work together to design your individualized program.
"The Soccer
Strength & Conditioning Pack"
$160
"The Rugby League
Strength & Conditioning Pack"
$160
"The Rugby Union
Strength & Conditioning Pack"
$160
"The Strength Development Pack "
$160
"The Speed Development Pack"
$160
"The Athletics Track Endurance Routine "
This routine has become one of my favorite team training fitness activities, since I developed it during my 5 years coaching at the Canberra Raiders NRL. It is a tough, visual, and rewarding routine. it is best suited for the off season, due to its high volume nature. This Routine will give you the fitness results you are looking, when implementing a training cycle of a minimum of 8 weeks duration, completing it at least once a week.
It can be complemented with a number of my other sports specific endurance routines.
Fitness improvement guaranteed.
$25
"The 17Km Triathlon Routine"
The "17km Triathlon" is a gym based cardiovascular routine, It is performed on the Stationary Bike, treadmill, and the Concept II Rower. The Standardized nature of the routine enables the athlete and coach to monitor fitness improvements. It is an ideal off season and in season routine.
$25
"The All Sport
Strength & Conditioning Pack"
$160
"The Fitness Development Pack"
$160
