10-Week Return to Performance Program
Massage gets you feeling better. Strength keeps you there. A personal 10-week plan from a remedial therapist who's also a strength and conditioning coach.
· In-clinic in Bondi Junction or online
· HICAPS claims on the spot
Why the same pain keeps coming back
You get treated, it feels great for a week, then the same calf, back or shoulder flares up again. Sound familiar?
Usually it's not that the treatment didn't work. It's that the tissue was never made strong enough for what you ask of it: the long run, the heavy deadlift, the 10 hours at a desk, carrying your kids. Hands-on treatment opens a window. A good program is what closes the gap
How I think about pain and training
1
The cause
Find the cause, not just the sore spot Pain shows up where the load lands, not always where the problem starts. A sore knee might be a hip that isn't doing its job. We test before we decide.
2
Load
Load is the medicine Most tissues get stronger when they're loaded the right amount, at the right time. Not rest forever, not pushing through. A clear dose that builds week by week.
3
Simple beats fancy
Five exercises you actually do will beat twenty you skip. Your plan fits your week, your equipment and what you enjoy.
Who it's for
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If you're dealing with pain or injury
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A niggle that returns every time you build mileage or weight
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Back, neck or shoulder pain that massage helps but doesn't fix
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Returning to training after a strain, tendon problem or time off
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You've finished physio and want a plan to keep going
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If you just want to move and feel better
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You want to start strength training safely, without guessing
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You're preparing for an event: a fun run, City2Surf, a ski trip, a season
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You sit all day and want to stop feeling stiff
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You want a plan that respects old injuries instead of ignoring them
How the 10 weeks work
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​Assessment (45 min). Your story, training history and goals, then movement and strength testing so we know where you're starting.
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Your plan. A 10-week program with exercises, sets, reps and how to progress, built around your week and equipment.
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Check-ins. We review and adjust as you get stronger. If something flares, we change the plan, not abandon it.
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Hands-on when it helps. Combine with sports massage, remedial massage or dry needling sessions if useful.
Program FAQs
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Do I need to be injured? No. Plenty of people come in simply wanting to train smarter, get stronger or prepare for an event.
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I'm not sporty. Is this for me? Yes. The plan starts where you are, whether that's a full gym or a set of dumbbells at home.
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Can I do it online? Yes. The assessment can be online, and you follow the plan at your gym or at home.
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Is it the same as physiotherapy? No. If you have a new, severe or unexplained injury, see a physio or GP first. This program is for building strength and capacity once you're ready to train, and I'll refer you on if something needs medical attention.
Also see: Sports massage · Remedial massage · Dry needling · Cupping · Compression boots · Performance programming
Find us
Bondi Sports Massage, second floor, 16/79 Old South Head Rd, Bondi Junction NSW 2022. 2-hour street parking nearby (not on Old South Head Rd), or 2 hours free at Westfield Bondi Junction. We see clients from Bondi, Randwick, Paddington, Double Bay, Rose Bay and across the Eastern Suburbs.
Opening Hours
Mon - Fri
Saturday
​Sunday
8:00 am – 8:00 pm
9:00 am – 8:00 pm
9:00 am – 6:00 pm