individualised programming

a Programming Only experience

A dancer-specific training plan designed to support you through every season. Build strength, refine technique, and elevate performance with expert-designed workouts tailored to your goals, schedule, and experience level, focusing on injury prevention and long-term progress.

Self-led, for those who have experience in the gym but want more accountability & guidance

What's Included:

Individualised Training Program (updated every 6 weeks)
Force Performance App (Training, Exercise Demos, Nutrition & Education)
End of Training Block Review Calls (Zoom)
1:1 WhatsApp Communication/Feedback
A dancer’s guide to strength training and performance nutrition ebook
Force Performance Recipe Guide eBook
Quarterly Group Sessions

APPLY FOR INDIVIDUALISED PROGRAMMING

12 weeks and 5.6kg down with @eddysugrue 🚀

When Ed joined us, his goal was simple: lose body fat and finally break the cycle of yoyo dieting. After years of struggling to maintain progress, he was ready for something sustainable.

So what did we do?
 We actually got him eating more than he was before. By improving the quality of his intake, upping his protein, and removing the restrict–binge cycle, Ed started building lean muscle while dropping body fat. No cutting out carbs. No extreme rules. No “perfect weeks only.”

He still enjoyed his weekends, a beer, a pub feed — and most importantly, he found balance.

“Working with Mollie was a blast. She was so receptive to my ideas for food and nutrition. She made me very realistic meal plans and gym plans. Slow and steady!”

Most of all, he now has the tools to maintain these habits long term. Sustainable fat loss isn’t just about a calorie deficit — there’s so much more that goes into getting real, lasting results. 🚀

#forceperformance

When you’re performing 8 shows a week, the priority isn’t just training harder, it’s training SMARTER.

Trevor just wrapped a professional music theatre contract, and during in-season, we adjusted his training program to match his performance load:
 ✅ Off-season: 4x/week, strength & muscle building ✅ In-season: 2x/week, focus on maintenance, recovery & performance

Your training shouldn’t stay the same all year round. Your S&C programs needs to adapt to each season of dance/performing to prevent burnout, injuries, and missed performance gains (think audition season, rehearsals, 8 shows a week and holidays)

I am opening up 3 spots for online coaching this summer! Click the link in bio to apply - it’s time to start training like an athlete and stop winging it in the gym🚀

#dancerswholift #dancer #strongdancers #dancestrengthcoach #dancenutritionist #strengthandconditioning #forceperformance

@_janelledelmarr embodies everything that Force Performance is about ⭐️

We are SO damn proud of her living out her dreams currently on her first professional contract. Her work ethic, drive and dedication has well and truely paid off and we can’t wait to see her continue to kick goals🚀

#testimonial #forceperformance

Dancers often train flexibility and technique… but forget about power ⚡️

That’s where plyometrics come in - they bridge the gap between strength and performance so your jumps feel effortless ✨

Plus, building power through controlled plyos helps prevent injury by teaching your body how to absorb force safely 💪

This is your sign to start training plyometrics because are athletes!! If you want to learn more about S&C specific to dancing follow us for more 🤝

#dancerswholift #plyometrics #strengthandconditioning

Always sore when you lift heavy weights? 😖

If you’ve ever felt:

🤕 stiff and sore after every session
🤔 unsure what to do in the gym
📝 inconsistent with your training
🚀 wanting to look and perform better but never feeling like you’re getting there

…you’re not alone.

Random workouts don’t give your body what it actually needs as a dancer. You need a plan that fits your dance load - so you get stronger, more powerful, and resilient without breaking your body.

This is exactly why we created our programming-only service: a simple, structured gym plan that works around your dance schedule.

💌 Comment “PROGRAM” below to find out what’s included!

#strengthtraining #dancerswholift #dance #dancer

We’ve all been there… halfway through rehearsals and your energy drops. It’s not always your fitness - sometimes, it’s your fuel 👀

If you’re dancing for long periods, using intra-workout carbs like Powerade/Gatorade, coconut water or a carb gel can help keep your energy, focus, and choreo retention strong.
 Learning how to fuel with minimal breaks is crucial as a dancer — your body and brain both run on carbs, and steady energy means stronger performance from start to finish 💪

#dancenutrition #dancerfuel #performbetter #carbsarefuel

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@forceperformance_

individualised programming

a Programming Only experience

Self-led, for those who have experience in the gym but want more accountability & guidance

What's Included:

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