Built in the off-season. Proven in season.
A 12-week off-season program that builds real strength and real speed, for club and rep athletes ready to push toward the next level.
Launching in
The weeks between seasons are when strength, speed and robustness are actually built. Miss that window and you spend the whole season playing catch-up, underdone, and one bad landing from the sideline. BASE gives you a real plan for those 12 weeks.
A complete 12-week plan, every session written end to end. No guesswork.
3 gym, 1 engine, 1 speed. Structured to build without burning you out.
Delivered through the gold-standard app, with video demos, cues and tracking.
Every session opens with a RAMP warm up and closes with recovery and flexibility.
Testing at weeks 1 and 12, planned deloads, and a week 4 landing check that gates your plyos.
A one-off purchase. Run it this off-season, then again next year.
The gold-standard training app. Every session, demo, cue and PB in one place, so all you have to do is turn up and execute.
Session tracking
Video demos & sets
Progress tracking
A real periodised build, from base to speed, with recovery planned in.
Establish strength, movement quality and work capacity. Testing in week 1 sets your baseline.
Progress strength and intensity as your base solidifies, with a deload to keep you fresh.
Turn strength into speed and power. Retest in week 12 to see exactly how far you've come.
Deloads at weeks 4, 8 and 12 Testing at weeks 1 and 12 Week 4 landing check gates your plyometric progression
"Emily's coaching has helped my game so much. I'm stronger on the court and faster in my lateral and vertical movements. She really knows her stuff."
Cohen · basketball, club to state at nationals"The programming and videos work really well for me. I could do it at my own pace, and I've noticed a big difference in my basketball game. It's all positive."
Jazzy · basketball"I have loved Em's coaching! I have developed so much this year already with strength, technique and confidence in my training, all thanks to Em!"
Piper · athletics"Would highly recommend this program for any aspiring young athlete. Emily has a high level of expertise in optimising training for each athlete's chosen sport."
Aydan · cricketBASE is $99. Join the list and your founding code takes $30 off, making it $69 until 11:59pm AEST, 14 October.
With your founding code · standard price $99
Buy Primed Base now No code yet? Join the list for $30 offYour program is released after a quick onboarding and health screen. Under 18s need a parent or guardian to check out. By purchasing you agree to the Primed Base Terms and Conditions and Privacy Policy.
BASE is available from 1 October 2026. Buy it, complete your onboarding and health screen, and choose the Monday you want to start.
Join the list and your founding code is emailed to you. Enter it at checkout to get BASE for $69. The code is valid until 11:59pm AEST on 14 October. From 15 October, BASE is $99.
Gym access and the ability to already squat, hinge and press. BASE is not a beginner program, it assumes you've got the fundamentals and want a real off-season plan built on top of them.
Through TrainHeroic, the gold-standard training app. Every session is written end to end with video demonstrations, coaching cues, weight tracking and your testing data all in one place.
Five sessions: three gym, one engine (conditioning) and one speed. It's structured to build you without burning you out across the off-season.
BASE is a structured program, not 1:1 coaching. It's the option for athletes who want a Primed Performance program but aren't ready to commit to full online coaching. If you want individual coaching, that's on the coaching page.
Yes. BASE is a one-off purchase. Run it this off-season, then run it back next year.
Twelve weeks. A real plan. Start building your next season now.