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Strength & Conditioning for Men 40+

GET FIGHT READYFOR LIFE

Strength and conditioning for men 40+ who are sick of starting again. The same method I use with my fighters — scaled so it builds you instead of breaking you.

16
Week Program
4
Phases
30
Day Guarantee
Start FreeRead My Story

You're not unfit. You're doing it in the wrong order.

You've started before. Probably more than once.

And it went wrong one of three ways.

You went too hard, too early, and something broke. Two good weeks, then your knee or your back reminded you it's not 25 anymore.

You burned out. Five sessions a week because you were motivated. Motivation is a fair-weather mate — around half the people who start a programme have stopped inside six months.

You started again. Every January. Every Monday. And every restart costs a bit more, because now you're not just out of shape, you're a bloke who doesn't finish what he starts.

Here's what nobody tells you:

None of that is a discipline problem. It's a sequencing problem. You did the right things in the wrong order.

And it's fixable — the muscle isn't gone, it's just waiting to be asked for. Pooled results across dozens of trials in older adults show real strength gains at every age tested, including blokes well into their 80s.

I Walked Into Boonchu at 46. Scared Shitless.

20kg overweight. Hiding behind the bottle at parties. Watching my kids grow up knowing they were copying me.

Did an Ironman at 45. Lost the weight. Felt like a hero.

Six months later? Right back to 90kg.

That's when I realised: The problem wasn't physical. It was identity.

I didn't believe I was "the type" who trains. Who shows up. Who's capable.

Until that changed, nothing else could.

The Internal Work First:

  • 15-minute morning protocol (non-negotiable)
  • Vision work (who am I becoming?)
  • Identity shift (I AM the type who trains)

Then The External Work:

  • Walked into Boonchu Muay Thai
  • Built foundation before intensity
  • Progressive systems, not ego lifting
  • Brotherhood—men doing the work together

Today, at 50:

Won a few fights as a masters boxer
Training fighters at Boonchu
BJJ Blue Belt competitor
Training for first Muay Thai fight at 50

But more importantly:

  • • My kids see a dad who shows up
  • • My wife has the partner she deserves
  • • I handle stress without falling apart
  • • I'm capable when life demands capability

That's Fighting Fit. Not abs. Capability.

Training That Builds You
(Not Breaks You)

16 weeks. Four phases. No 100 burpees for time, no vomiting in the garden, no screaming influencer with “beast mode” energy.

You don't earn the right to go hard until your body can handle it.

Most blokes get strong enough to hurt themselves before they're robust enough to handle it. Tendons adapt slower than muscle. That gap is where the injuries live — and closing it is what the first four weeks are for.

FOUNDATION

FOUNDATION

Weeks 1-4

Movement quality and tissue tolerance. The least sexy part, and the part that decides whether you are still training in month four.

Tendons adapt slower than muscle
Most blokes get strong enough to hurt themselves
This closes that gap
STRENGTH

STRENGTH

Weeks 5-8

Push, pull, squat, hinge, carry. Loaded properly, scaled to you.

The suitcase into the overhead locker
The kid on your shoulders
Getting off the deck without thinking about it
CONDITIONING

CONDITIONING

Weeks 9-12

The engine. Easy aerobic work first, then intensity — in that order.

Everyone wants to work the top end
The top end is the gearbox
Useless if the engine underneath is small
PERFORMANCE

PERFORMANCE

Weeks 13-16

Plyometrics, speed, reactive work. The fun stuff — and safe, as long as you have done one to three.

Power fades faster than strength
Power is what stops you going over when you trip
Then it repeats, harder. Same order, higher ceiling.

Four weeks each, with a lighter week built in. Then it repeats, harder — same order, higher ceiling.

Three Things You Manage. In This Order.

THINK

THINK

The bit most blokes skip

Your vision - treated like a destination, not a mood board. Six areas of your life, each somewhere you are actually headed, with a date on it
Goals and steps - the route, broken down until it is just a to-do list
Daily non-negotiables - two or three things, no debate
Morning and evening check-ins, and self-talk you wrote in advance
MOVE

MOVE

Training that builds you, not breaks you

16 weeks. Four phases. Four weeks each, with a lighter week built in
Every session scaled to you
Your own heart rate zones, from your resting heart rate - not a generic chart
Recovery tracked, so you know when to push and when to back off
EAT

EAT

No meal plans

Work out roughly what you burn, then take a bit off - not a lot
Protein first: around 1.6g per kilo
Track for a fortnight to calibrate your eye, then stop
Principles, not a menu. I am not telling you what to have for lunch

Is This For You?

This Is For You If:

  • You're 40+ and you've let things slide — and you're honest about it
  • You've started and stopped more times than you'd like to admit
  • You want to be capable, not just lighter
  • You'd rather understand why you're doing something than be told to do it
  • You've got 30–45 minutes most days
  • You want other blokes around you, not a subscription you use alone
  • You're prepared to go slow at the start to go properly later

This Is NOT For You If:

  • You want to be shredded in eight weeks
  • You want someone to shout at you
  • You won't do anything you don't feel like doing
  • You're after a meal plan you can follow without thinking
  • You want a system to follow blindly — there isn't one

Be honest with yourself. It works. But only if you do.

Start Free. Genuinely.

Nobody else in this market gives away the Think side. I do.

FREE

$0 — no card, no timer
  • The full Think side — your vision, goals, steps, non-negotiables, morning and evening check-ins, positive self-talk
  • Log your weight, food, macros and training
  • Connect a heart rate strap
  • The open community

That's not a trial. That's yours.

Start Free

MEMBERSHIP

$67/month
  • The 16-week programme — written, progressed and scaled for you, delivered daily
  • Weekly group call — ask anything
  • Accountability — someone actually noticing whether you turned up
  • The members' room — a smaller group of blokes doing the same work
  • 30-day guarantee — do the work for 30 days. If it’s not for you, tell me and I’ll refund it.

Fifteen bucks a week. Less than a carton.

FOUNDING MEMBERS — $47/month, locked for life

First 100 only. After that it's $67, and it won't come down again.

Not a launch gimmick — you're backing this before there's much to see, so you pay less than everyone who turns up once it's obvious.

Or start free and decide later. The door's open either way.

Train With Me In Person

Gold Coast only. Both capped — small groups, properly coached.

MOST POPULAR

GROUP TRAINING

(GOLD COAST ONLY)
$191/month
Regular price: $249/month
FOR LIFE (Founding Members)

Everything in Online PLUS:

  • 2x weekly in-person sessions at Boonchu Muay Thai
  • Small group format (max 10 men)
  • Live coaching from Spencer
  • Train with the same Brotherhood twice weekly
  • All sessions recorded & shared

Best for: Gold Coast men who want in-person accountability

Limited to 10 spots.

1-ON-1 PRIVATE

(GOLD COAST ONLY)
$329/month
Regular price: $429/month
FOR LIFE (Founding Members)

Everything in Online PLUS:

  • 1x weekly 60-min private session at Private gym
  • Real-time program adjustments
  • Direct face-to-face coaching every week
  • Private training environment (no crowds)

Best for: Men who want maximum accountability & personalized attention

Limited to 5 spots.

After the founding seats go: Standard pricing applies. Lock in your lifetime rate now.

Two Roads

Stay where you are

Nothing dramatic happens. You just keep meaning to start. Another January. Another Monday.

Six months from now you're six months older and exactly the same, and it's a bit harder than it would have been today.

Or start

Not a transformation. Not a montage. Just: this week you did the first sessions.

In a month you notice the stairs. In four months you're a bloke who trains — and the training isn't even the thing that changed.

You already know which road you're on.

Start Free

30-day money-back guarantee • Founding doors open soon