The Engine Method for field-sport athletes

Give Me 14 Days And I'll Show You Exactly What Your Off-Season Training Is Missing.

Without a gym membership, a running plan, or guessing what to do.

Even if you haven't trained properly since March or your off-season plan was "I'll sort it next week"

Free. 10 minutes a day for 14 days. Delivered in WhatsApp.

“I Noticed A Real Difference In My Tendons And Muscles Through The Season.”

"The sessions were well explained and I actually wanted more exercises, not fewer. That's never happened with an S&C programme before."

Southgate M1s player, 2025/26 season

Your off-season isn't preparing you for your sport

No More Turning Up To Pre-Season Underprepared And Watching Your Body Fall Further Behind Each Year

You know the feeling, you're in the second half, the run of play is against you and something needs to change if you want to take all the points from this game.

You want to push. You want to drive through midfield, press higher, make the run that changes the game. But your legs won't give it to you, there just isn't the gear to go into.

So you hold your position. You play it safe. You let the game happen around you.

It doesn't happen in one game. It builds over seasons. You stop being the player who imposes themselves physically. You start managing yourself through matches instead of dominating them.

That's the gap. It's not fitness. It's not age. It's the difference between training for your sport and not training for it at all.

Hi, I'm TJ 👋

I'm a strength and conditioning coach who's played hockey for over two decades.

I spent years training the way most people train. Hypertrophy. Strength. I worked in commercial gyms where that was the culture, and I liked training that way.

But I wasn't a better hockey player because of it.

I'd get to the second half and want to push the pace. The legs wouldn't give it to me. I wasn't picking up dramatic injuries, but the physical dominance I used to have was quietly fading. I was doing more than most of my teammates and it still wasn't translating.

That was the moment it clicked. If my training wasn't doing what I thought it was, the athletes around me who weren't doing any structured training at all were in a much worse position. Their bodies were taking even more punishment, with even less protecting them.

So I built something different. A training system for field-sport athletes who are still competing, have limited time, and train in a normal gym. That became The Engine Method. It's what I use with the Southgate Men's 1s in the Premier Division, and it's what this challenge is built on.

This challenge exists because the off-season is where the gap either closes or gets wider. And most athletes spend it doing nothing, or doing the wrong things, and then wonder why September hurts.

I want to help you get Pre-season ready ASAP

"Just run and hope for the best" doesn't work. Here's why.

Old Way

5k runs occasionally through the summer
No change of direction, no sprint work, no force production
Arrive at pre-season "fit" but fall apart the moment the game speeds up
Every first session back feels like starting from scratch
Negative list lorem ipsum dolor elit.

New Way

Tissue tolerance work so your body can absorb what pre-season throws at it
Sprint and change of direction exposure so the first fast session isn't a shock
Force production that transfers to the pitch, not just the squat rack
A structure that builds across the off-season, not random sessions when motivation strikes
Training that builds for the physical demands of your sport, not a generic gym plan

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How Does It Work?

I want you to start building for pre-season immediately

Step 1: The Baseline

On Day 1 you'll run a simple physical test. No gym. No equipment. Five minutes. It measures where your body is right now across the movement qualities your sport demands most. This is your starting point.

Step 2: Learn what your sport actually demands

Each day for two weeks I'll send you a short video explaining a different piece of what field sport demands from your body. Alongside it, a 5-10 minute routine that builds that exact quality. You'll start understanding why your current training isn't transferring.

Step 3:See the difference for yourself

On Day 13 you retest The Baseline. Same tests. You'll see what two weeks of the right stimulus does. Which will serve as the launchpad for the rest of your off-season training.

"We go into hockey way too fast every year."

"Most of the squad aren't physically ready for it. The sessions showed what proper preparation looks like."
Southgate M1s player, 2025/26 season

“The sessions were short enough to fit around everything else.”

"That's what made it possible to actually do them consistently."

Southgate M1s player, 2025/26 season

Frequently Asked Questions

Is this for me?

If you play a field sport (hockey, football, rugby, lacrosse etc) and you're in your 30s or 40s and still competing, yes. This is built for athletes who are serious about their sport but don't have unlimited time. You don't need a gym, a track, or a running background. You just need 10 minutes a day and a WhatsApp account.

What is involved?

Each day for two weeks you'll get a short video from me explaining a different piece of what field sport demands from your body. Alongside it, a 5-10 minute routine that builds that exact quality. On Day 1 you do a physical test called The Baseline. On Day 13 you retest it. Everything runs in a WhatsApp group.

Why is it free?

Because I'm all about providing value and honestly, I'd rather show you want well structured training looks and feels like. And I'm hoping that you love it so much that you'll want to work with me after the 14 days.

I already do gym work. Is this still useful?

Yes. Most gym training for field-sport athletes focuses on strength or hypertrophy. Both have value. But neither prepares your body for what your sport actually does to it. The challenge shows you what's missing between gym strength and pitch performance. If you're already training, you'll get just as much out of this as someone starting from zero.

What sport is this for?

Any field sport. Hockey, football, rugby, lacrosse etc. The physical demands are slightly different sport to sport, but the underlying pattern is the same. Your sport asks you to sprint, change direction, absorb force, and repeat that under fatigue. If that sounds like your Saturday, this is for you.

Do I need to be fit to start?

No. The Baseline test on Day 1 meets you where you are. The daily routines are bodyweight, 5-10 minutes, and scalable. You don't need a fitness base to begin. You just need to show up for 14 days.

I've tried following programmes before and always drop off after a couple of weeks. Why would this be different?

Because this isn't a programme you follow alone. It's a WhatsApp group with a daily video from me and a specific task each day. The structure does the work that motivation can't. You don't need to decide what to do each morning. You just need to press play and follow the day.

We're already halfway through the off-season. Is it too late?

No. Two weeks of the right stimulus is better than eight weeks of the wrong one. The challenge won't replace a full off-season programme, but it will show you exactly where your gaps are and what to do about them. And we've still got enough time to continue building towards pre-season after the challenge, whether that's with me, or on your own.