Online Personal Coaching

The Future of Personal Training

1 on 1 Private Coaching For You with Personalised Coaching Plan to Fit YOUR Life from Your Own Elite Strength Coach

Current Athletes


Support 24/7 from your coach to help YOU with all fitness/nutrition needs

7 Days

Program updates and assessment of your progress is done every 7 days to ensure you're on the right track.

12 Weeks

Guaranteed to hit your goals within 12 short weeks

1 Year

Plans are put in place for a year from your start-up to ensure consistent long-term progress without plateaus

Here's The Thing

This page is somewhat pointless. I'm 99% certain that you've already decided if you're ready for Online Coaching or not. You've already made up your mind, so here it is.

You're Not Ready To Be Coached

Seriously. You're going to read through the cool stuff that you'll get as part of the coaching program, you're going to see a few things that make you think "yeah, that'd be pretty cool if I did that". But at the end of the day, you don't want to do one thing - commit.

It's uncomfortable to really commit to yourself and your goals, it's much easier to just stay along the exact same course you've been on since you can remember. It's comfortable.

But then again, if you loved comfort, then why would you be on this page?! hmm

OK, Maybe You're Ready. So Here's How It Can Go Wrong.

If you’re not really serious about making the change. You think it would be cool to get the results, but there's a lot of hard work in between where you are now and where you want to be. If you think this coaching program skips that hard work you are sorely mistake. I'm going to be your mentor/guide/Yoda/GPS/friend/cool Uncle, but I can't actually do the work for you.

If you've never lifted before or have no idea what a "rep" is, this probably isn't for you. You don't need to know every technical term or lift like a textbook, but you will have to have some sort of idea what you're doing because I won't be there with you in person.

If you want results yesterday, and are going to get annoyed at me in two weeks because you haven't got a 6 pack and been selected for the All Blacks yet. Look, I get that we all want to be reach our goals, but in order to do that we have to build consistent progress. This means that the process takes some time. This is the truth, and if you're not ready to hear that, that's fine - you can come back to me in a year after you've tried 20+ fads and gotten nowhere.

If you’re really not into constantly getting better, challenging yourself and venturing out of your comfort zone.

You Know What, This Is Exactly What You've Been Looking For!

You DO want to make the change.

You ARE willing to put in the work.

You're ready to commit and take yourself to the next level

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100% Training Focus

Detailed programme means that all you need to do is focus on putting in the hard work and the progress will come

Nutritional Freedom

Create and establish effective nutrition habits that suit foods and a schedule that works for you

Progress Markers

The ability to see exactly where you are and where you are heading is incredibly motivating, it makes everything seem easier.

Flexibility to Fit YOU

Plans are NOT set in concrete, we make adjustments for all things including fatigue, social arrangements and schedule changes

How You Are Guaranteed Results

They told me that I had to use bullet points in the page, they also said I had to list things in threes so that people think it's good. So here's the bullet points of TJ Strength 3-tiered approach to online coaching.

  • 1

    Goal-Focussed Quality Training

When you step into the gym you have a plan (either on your phone or a printout) that has created by me specifically to get to YOUR goals.
From the second you step foot in the gym you will be doing work that is tailored to you as an individual athlete. The beauty here is that the training plan is tailored around your schedule and what you can do.
You can make 6 days in the gym? Great! Going through a patch where you can only 2 sessions a week. No worries. You have pain somewhere? We can either work around it or look to fix it. Want to become great at the Olympic Lifts? Great, we'll put them in. Want to avoid the Olympic Lifts because they're too confusing? Great, we don't need them anyway. I could go on and on, but I think you get the point.
The program is tailored to YOU, and it is dynamic, so it will change when your goals/circumstances change. No more guessing what to actually do in the gym.

  • 2

    Personalised Nutrition Coaching

At the beginning of your coaching, we figure out a suitable eating plan to allow you to eat and have more energy than ever before. This plan fits around your work/life schedule but can also be pretty flexible.

Week-to-week, you'll see the scale and the mirror change depending on goals. On top of that the nutrition plan may also change depending on what happens. I avoid making drastic changes as compliance is key. A large part of the coaching is figuring out ways to help you seamlessly stick to your "diet".
Over time you'll learn how to adapt your nutrition on the go, or if you have any major concerns (like a party or travel) that may throw your plan out of whack. We will create a strategy to maximise results (or limit damage) over this time.

Supplements are also part of this nutrition coaching. So you will get a list of recommended supplements based on your goals with an explanation of why I think it'd be a good idea for you to take them. When I say supplements, I mean the ingredients, I want put you on some over-priced, over-hyped "blend". No more wasting money on pointless crap.

  • 3

    Access To Me (Not exactly 24/7.... y'know, I need sleep)

Every now and again life puts a spanner in the works. Work, rugby, injuries and other events before would mean that either your program is scrapped, or something is taken out of your life.

No longer! This is the beauty of Online Coaching. Out to dinner and confused on what to eat? Not sure about a certain exercise? The gyms busy, what should I replace this exercise with? Going away for the week? I'm here for ya.

Another thing I do with most of my clients is educate their curious minds. Want to know why I structured your training a certain way? Why I choose order your meals a certain way? Why I left something out that you thought was good? Or if this little adjustment matters?

Once you have this knowledge, you’ll be able to go off on your own and maintain a good physique. No more Yo-Yo dieting or falling for fads.

Frequently Asked Questions

  • q-iconI don't play rugby, can I still get coaching?

    Indeed you can. If you just want to look good, then that’s great! We don’t have to worry about confusing energy systems and enhancing sprinting technique – unless thats what you’re in to.

    I currently work with some women who have no interest in rugby, guys who are now retired and a guy who has a wedding to get in shape for. Obviously you should still expect to work just as hard as the rugby athletes.

  • q-iconI can only get to the gym 2 times a week [or certain times], will this still work?

    Yep, if you’re open to it we can still hit the field, do some extra work at home, or simply just have two awesome sessions and nail the diet.

    There’s a bunch of lifestyle things that we can look to do also to get the best out of you, sometimes involving extra, short training sessions.

  • q-iconI'm unsure of my technique, will this still work?

    Yep. I encourage videos to be sent regularly so that we can improve form and constantly get better.

    The programs are totally individualised so if you can’t do something right, I probably won’t include it. In fact a lot of the exercises we use are put in a specific order to make sure you technique gets better. For example some movements you’re doing in week 1 will help your technique in different movements in week 10 .

  • q-iconI'm going on Holiday in 5 weeks, can I pause the coaching then?

    Again, this is where the beauty of coaching comes to play.

    Some people I will ask to find a gym whilst they’re away and still get a few sessions done. Others I can give running/sprinting/conditioning plans. Then sometimes we just get you working really hard before the holiday and then use that as a deload/rest period and have you raring to go when you’re back

  • q-iconHow long until I start seeing results?

    It will massively vary person to person depending on a number of factors.

    As much as setting goals is an important part of the process, we focus on simply getting better each week. The tracking sheets should always show that and over time, the results are shown on the pitch and in the mirror.

  • q-iconDo I need to be tech-savvy?

    Trust me, you don’t.

    You will need either a smartphone, tablet or laptop (one of which you’re using to visit this site). Everything required from you is covered in the Get Started Guide, and if you’re still unsure I will walk you through each one of your documents when we chat on Skype.

  • q-iconCan I just get a program/diet from you?

    Technically, no. But here are your options.

    You can work through one of the Training Guides HERE.

    You can get your program and diet as part of your coaching pack.

    I don’t like just giving people programs/diets alone for a few reasons.
    1. They are supposed to work together to get you to your goals
    2. If you have no support/accountability, you probably won’t stick to it (just being honest)
    3. Plus, there’s no way of me knowing what’s working/not working and why.
    4. Have you heard the saying “Give a man a fish, and you feed him for a day. Teach a man to fish, and you feed him for a lifetime.” Well it’s the same deal with this coaching. And that’s a properly old proverb, so it must be right.

  • q-iconI still don't get it, can I get more details?

    Of course, I gave the big spiel a little bit further down this page.

What Our Clients Say

❝ The best fitness decision that I've made in terms of speed, strength, speed and power... everything has improved with the guidance of TJ and the fact he's so accessible has helped me reach all of my goals. So if you're on the fence, I'd highly recommend that you work with TJ and I don't think you'll be disappointed at all❞


James Broderick

Actually, let's not use this page to show how awesome my clients are... you can see that HERE.

So How Does The Whole Process Work?!

Great question. I'll give you the TL/DR version first,

I'm basically like your little personal assistant who's job it is to get you in great shape and performing better than ever.

Now for the long detail - the coaching process starts with your application (which you can fill out here). I'll then reach out to after reviewing your application to get more details from you, book your Skype call and send you your personal Get Started Guide - which takes you through the apps/systems that I use to coach and how you can start using them right away.

Next comes an hour(ish) long Skype consultation, I’ll run through the application you've already filled out and a bunch more to gather the information we need to help you optimize your training and nutrition plans.

Then through listening to your concerns, needs and goals, evaluating your background and current situation, I'll use this information to customize your training and nutrition. During the consultation I'll take notes, collaborate with you and develop your customized plan to help you achieve your goals.

By the end of your initial consultation you will have a number of set goals (short term and long term) and a plan to achieve them. Shortly after (if not during) the call, you'll be sent your personalized Coaching Pack, which will include your fully outlined Training Guide, your Nutrition Plan and simple tracking sheets with logs and charts so I can monitor your progress.

As you work through your plan I’ll be monitoring your progress via Dropbox to make sure everything is going according to plan, updating them weekly based on the previous week’s performance and the next week’s schedule.

You also have full access to me via Whatsapp, Messenger and Facebook to ask any questions that pop into your mind, anything that is complex can be addressed in a further Skype meeting. There will also be a spot for you in our Members Area to upload any lifting videos you have that I can critique your form to make sure you’re getting the most out of everything you do!

Every month or so we plan to sit down and re-establish your goals and exactly what we are doing to make sure we are reaching them.

get started now