Men 25-49 who want to stop drifting and feel capable again
Rebuild your athletic body without overtraining or having to think
Elite sport principles. Adapted for real life.
I combine my experience in the AFL and US college football with a Master’s in High Performance Sport to help men feel confident, capable and athletic again… with a clear structure that takes the guesswork out.
Takes 30s to see if you qualify
From the men we've coached
Real men. Real rebuilds.
Absolutely unreal, cannot recommend enough
The mentality I got from this has carried over into work and life as a Dad
Feeling the best I've felt in years
Is this right for you?
This program is designed for men who know they’re capable of more
You might be a good fit if
- You used to feel athletic, sharp, and confident... but that's slipped.
- You're doing well on paper, but know physically and mentally you're coasting.
- You're ready to rebuild your body, energy, standards, and self-respect.
Not for men who
- Want a quick fix instead of building lasting structure and standards.
- Aren't willing to commit 3–4 hours per week to their training.
- Keep making excuses instead of taking ownership of their health.
The method
Why this is different to generic fitness
The 4 pillars of performance
Physical
Quick wins: lose excess body fat, build muscle, increase strength and get your energy back.
Mental
Develop the mindset, discipline, confidence and accountability of a high-performing athlete.
Technical
Move beyond basic gym training to become more athletic, functional, mobile and physically capable for everyday life.
Tactical
Build personalised systems for training, nutrition and recovery that work around your lifestyle and help you maintain results for years.
Takes 30s to see if you qualify
How it works
Apply & Get Your Plan
Complete the application, establish your goals and starting point, and get a performance audit and personalised plan.
Kickstart Your Rebuild
Start with the Kickstarter phase, focusing on quick wins: dropping body fat, building muscle, improving strength and getting your energy back.
Keep Levelling Up
Progress into more advanced training, build a stronger mindset and establish the systems needed to stay fit, strong and capable for life.
Takes 30s to see if you qualify
What you can expect
Initially
Lose fat, build muscle, regain energy and confidence.
As you progress
Become stronger, fitter, more athletic and functional.
Long term
Develop an elite mindset and sustainable systems so you can maintain and continue improving your results for life.
We’re not simply getting men into shape for a few weeks. We’re helping them rebuild themselves physically and mentally, with a structure that works around real life.
The proof
Men just like you have already rebuilt their standards
Individual results. Not typical, not a guarantee.
In their words
Hear from my clients
Click play to watch the videos
“I feel like I'm more myself again.”
– Damien
“I was doing uninspiring workouts. This program changes every month!”
– Noel
“Haven't felt this good in 12 years I reckon.”
– Brandon
“Gained a massive amount of strength and fitness.”
– Nick
What men are saying
100+ 5-star Google reviews
“In the two months I have gained a massive amount of strength and fitness. Have already managed to shed some kgs and gained confide...”
“Josh put me on a program that far exceeded my expectations and goals. I’m feeling fitter, faster and stronger all while losing 20k...”
“Came to Josh after year of training with no real purpose, my body was breaking down due to old football injuries. Josh set me up o...”
“More than just another fitness program imo. Josh brings a lot of knowledge around physiology and mindset, which has changed the wa...”
“I came to Josh just wanting to get fit again after having 5 years off playing football and to lose some weight. I have achieved th...”
“The best thing to happen to me last year was joining this coaching program. Being surrounded by like minded individuals who suppor...”
“Josh’s program has got me back on track. After playing high level sports until the age of 30 I was lacking structure and results f...”
“I came to Josh to improve my fitness, lose weight, and improve my on field attributes and he has helped me lose 15kg+ and improve ...”
“To be coached with someone who has first hand experience in professional sport and backed by university degrees was all I needed t...”
“I joined TKC Performance wanting to improve my fitness, lose weight and build better habits, and it’s honestly been one of the bes...”
“I am a 58 yo male, BJJ competitor and I recently signed up with The Kings of Conditioning/Josh Growden as my online trainer. Could...”
Your coach
Who will be guiding you?
Josh Growden
- Former AFL listed Footballer
- U.S. College Football (LSU & WVU)
- Bachelors in Fitness Studies
- Masters in High Performance Sport
- 150+ men rebuilt
- + 2 Aussie's into the NFL
My story
From the AFL with GWS Giants to Division I American football in the US with LSU, I spent my younger years competing at the elite level, overcoming a broken leg, two hip surgeries and countless setbacks.
Along the way, I earned a Bachelor’s in Fitness and a Master’s in High Performance Sport, deepening my understanding of what it takes to perform at your best.
But when my playing career ended I drifted.
I had to rediscover how to train and live with purpose without a team or competition driving me.
Using everything I’d learned, I rebuilt my body and became stronger, fitter and more athletic in my thirties than ever before.
Now, I help men do the same through Kings of Conditioning and my Athletic Rebuild System.
Takes 30s to see if you qualify
This is not a generic fitness plan
It’s a high performance coaching program
This program is designed for men who are serious about rebuilding their standards.
We work with a limited number of clients so we can provide real coaching and accountability.
If you are accepted, we’ll map out a personalised performance plan around your life, schedule and goals.
Ready to rebuild? Apply now
Before you apply
Frequently asked questions
The time is going to pass either way. The only question is whether you’ll still be ‘coasting’ or rebuilding your standards.
Watch the video, fill out the application, and if you’re a fit we’ll map your Athletic Rebuild plan together.
Takes 30s to see if you qualify