STS Pre-Season Training

Are you looking for a fun and effective way to prepare for the best season of your life?

Join the STS Pre-Season Fitness Programme in person or Online

Pre-Season Training Photos


I have found Conor

to be reliable, conscientious and a professional individual who not only has delivered everything asked of him, but has also given his own time to provide additional player support by scheduling extra sessions as well as one to one guidance on exercise techniques.

Conor has an excellent knowledge of his chosen profession and communicates well with both the players and the coaching staff.

He is an important member of the backroom team and has become well respected by all the players and coaching staff alike.

I have no hesitation in recommending Conor as a Strength Coach on a team or

individual basis.

Edward Baranowski
Strength and Conditioning Coach 
2008-09 and 2009-10 
Wellington Phoenix

Photo Albums

Speed Technique

Speed Intervals


Get Up and Go's


Agility Training


Explosive Training


STS Fitness Blog

Catch up on Head Fitness Coach, Conor Graham's, latest thoughts on all things fitness.

STS Fitness Blog





NZ Rugby Links Ltd is a rugby training programme provider which utilise STS Fitness for high quality speed training to develop individual rugby performance

STS Pre-Season Fitness Training Programme




A Sports Training Programme for your best season ever!

Get a head start on next season:
  • Fire till the final whistle with Repeated Speed Endurance
  • Speed up with the Latest Speed Training Techniques
  • Prevent Injuries with Strength, Flexibility and Stability
All levels catered for. Activities pitched to your level.



    More details here

      Team Sports Fitness Training

      We Train Sports Teams

      Key Methods Include:
      • Games Based Conditioning
      • Speed & Agility Coaching with Technique Optimization
      • Individualised Speed Interval Training in a Group Setting
      • Personalised Strength, Power and Stability Programmes
      Each of these methods have been proven with professional teams and work for any level of fitness or competition.

      Speed Interval Programmes for Team Sports

      The STS Speed Interval Programmes are perfect for all outdoor codes
      • Intensities specific to the demands of your sport
      • Run out distances based on the size of your code's field dimensions
      • Recoveries based on your fitness level and the goals of each set
      • Progressive programmes leading to sustainable results in your fitness



      You Can't go Wrong with STS Speed Interval Programmes

      Session Plans Explain:
      • How Far you're Running each Rep, Set and Session
      • How much time you have to get to and from your mark
      • What percentage of effort you'll have to run at to get to the mark on time
      • How long each set and session will take to perform


      We Help Teams and Individuals in a Range of Sports


      STS Prefers The Shoe Clinic

      Just as STS fits your programme to your fitness level, The Shoe Clinic fits your shoe to your foot.

      If you're having issues with your legs following a run or looking to increase your running distances then let The Shoe Clinic help you find a shoe to suit your running style.

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      Trial our Free Speed Intervals!

      Enter your most recent Beep Test result below and receive a free speed Interval session plan, customised to your fitness level.

      First name: *

      Surname: *

      Email address: *

      Beep Test Result: *

      Get Free Fitness Tips!


      STS Fitness Blog

      Catch up on Head Fitness Coach, Conor Graham's, latest thoughts on all things fitness.

      STS Fitness Blog



      Trial our Free Speed Intervals!

      Enter your most recent Beep Test result below and receive a free speed Interval session plan, customised to your fitness level.

      First name: *

      Surname: *

      Email address: *

      Beep Test Result: *

      See our GPS and Heart Rate Data Files for Team Sports Fitness Training!


      STS Speed Speed Interval Training


      Rugby Referee match data

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