Helping athletes reach their prime & stay there!
Our mission is to build better humans, better athletes, and better leaders by making high-standard strength and conditioning accessible to all — from emerging youth athletes to upcoming athletes to elite performers. We bridge the gap in performance education by offering the tools, knowledge, and coaching needed for individuals to build long-term strength, enhance athletic potential, and grow in every aspect of their lives.
meet em
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meet em ✰
“I don’t think it’s the fact that athletes don’t work hard enough, it’s that they don’t have the education to know what to do”.
Hey, I’m Em — a university-qualified exercise and sport scientist who specialises in sports performance strength & conditioning for both individual and team athletes.
Primed Performance exists to move athletes beyond cookie-cutter training and into true high performance.
We deliver evidence-based strength & conditioning using a systematic, scientific approach tailored to the demands of each sport and athlete.
No generic programs or shortcuts — just intelligent preparation that drives measurable results when it matters most.
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Begin by completing our Expression of Interest form. This allows us to assess whether you’re a suitable fit for Primed Performance — and just as importantly, whether we’re the right fit for you. If aligned, Coach Em will be in touch to discuss next steps.
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In your set up meeting we will review your current training load, competition schedule, and performance goals. We identify key gaps in training and recovery, clarify what needs to change, and outline a pathway forward. You’ll leave with direction and clarity, on your road map to success
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Based on your sport and goals, you’ll complete a targeted performance assessment. These measures provide the objective data required to inform program design and are reviewed by Coach Em prior to program creation.
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Your individualised program is delivered via our gold-standard training platform, TrainHeroic. This includes load management, video demonstrations, coaching cues, progress and weight tracking, and secure storage of testing data and personal bests — all within an athlete-friendly interface.
To ensure progression programs are minimum 12 - weeks
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This is not a “program-only” service. You’ll engage directly with a university-qualified exercise and sport scientist, with weekly check-ins and video feedback to ensure correct execution, progression, and accountability.
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Depending on your membership level, we connect monthly or fortnightly to review progress, refine programming, address challenges, and plan upcoming phases. This ensures continuous improvement and long-term performance development.
HOW TO WORK WITH US…
Primed Performance is an online coaching business designed to support athletes anywhere in the world.
No matter your location, you’ll receive structured, evidence-based coaching tailored to your sport, goals, and performance demands. Here’s how you begin your coaching journey with Em in your corner.
Frequently Asked Questions
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Coaching goes far beyond providing a program. Technique is monitored through structured video analysis, where you submit footage for review and feedback. While some athletes are initially hesitant to film themselves, video is one of the most effective tools for performance improvement, self-awareness, and long-term development.
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No — you don’t need to be competing at an elite level. However, you do need an elite attitude. Working with a coach doesn’t mean the work is done for you; it requires commitment, consistency, and ownership. We work with athletes who are ready to show up, apply the process, and make meaningful change.
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Unlike traditional online personal training, this service focuses on long-term athlete development, performance outcomes, and evidence-based decision-making. Training is planned around your sport, competition calendar, and progression needs, with ongoing assessment and refinement rather than static progra
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An exercise and sport scientist is a university-qualified professional trained in human movement, physiology, biomechanics, performance analysis, and training prescription. Their role is to apply scientific principles to improve athletic performance, manage training loads, reduce injury risk, and support long-term athlete development. At Primed Performance, this means every decision is guided by evidence, data, and the specific demands of your sport — not trends or guesswork.
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The set-up session is a strategy session, not a discovery call. It ensures both your time and mine are used effectively. Your enquiry form already provides foundational information, allowing us to come prepared with direction. During this session, we assess your current training load, clarify priorities, and map out a clear plan moving forward.
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Meaningful change takes time and consistency. There are no overnight results promised here. Strength, resilience, and performance development — whether foundational or advanced — require structured progression. A 12-week commitment ensures you fully engage in the process, build momentum, and experience real, sustainable improvement.
hear from our athletes
lisa
“As an older woman with ongoing injuries, joining Em has been a fantastic experience. Em is very knowledgeable and communicates with me during our sessions ensuring that I understand the exercises, & why they are specific to me. She always tailors alternative exercises to suit my needs.”
aydan
“Would highly recommend this program for any aspiring young athlete, Emily has a high level of expertise when catering for individual athletes to optimise training for their chosen sport.”
jazzy
piper
“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!”
and how they find working with us…
cohen
“Emily’s coaching has helped me with my game so much. Helping me be stronger on the court and faster in my lateral and vertical movements. She really knows her stuff. Highly recommend booking in a session with em.”
#GETPRIMED
freebies
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freebies ✰
need to know more?Get in Touch
Have questions or want to see if Primed Performance is the right fit for you? I’m here to guide you.
Whether it’s about online coaching, the strategy session, or just general enquiries, drop me a message and I’ll get back to you as soon as possible.