70+ Athletes Coached Ex Pro Rugby Player Diploma in S&C Real Results, No Fluff

Online & Sydney 1:1 Coaching

Stop Guessing.
Start Changing.

A clear training plan. Week-by-week progression. Coaching that keeps you on track — whether you're trying to lose fat, build muscle, or become a better athlete.

Get My Program See What's Included

Quick questionnaire, then a short call to make sure it's the right fit.

Sound Familiar?

If any of this sounds like your gym life right now, you're in the right place.

You train, but nothing changes. +
You show up consistently. You put in the hard work. But you've looked the same for months. That's not a motivation problem — it's a structure problem.
Too much conflicting advice. +
Nobody builds the full picture for you. Free advice on Instagram is built for the algorithm — not for you. It's generic, contradictory, and designed for everybody, which means it works for nobody.
You feel slow and out of shape. +
Maybe you used to be fit. Maybe you want to perform better in your sport. Either way, you know there's a better version of you that's within reach.
A deadline is creeping up. +
Summer. A trip. An event. You need to look and feel better in 8–12 weeks, and you know that doing the same thing won't cut it.

What You Get

Everything that comes with your coaching — built around you, not a template.

Built from your intake questionnaire — your goal, your schedule, your starting point. You know exactly what to do every session, in what order, and why. No more walking in and winging it.

Every week is built on the last. Progressive overload is baked in from day one — your plan moves with you so you're always improving, never just going through the motions.

Online clients check in weekly via WhatsApp — send updates, ask questions, get feedback. 1:1 clients get full in-session coaching at @What_Sams, Bronte NSW. Either way, you're not doing this alone.

Life happens. Program not feeling right? Recovering from something? We adapt. The plan works around you — flexibility is part of what makes this sustainable long-term.

Oran McNulty – ex-professional Rugby player

Why Take My Word For It?

As an ex-professional Rugby player, the time that I played I worked with some of the best strength and conditioning coaches in the game — and I paid close attention.

After getting my Diploma in Strength & Conditioning, I moved to Australia and started coaching. I work with athletes at all levels — helping them move better, train smarter, and develop the physical qualities that actually translate to performance on the field.

Since then I've worked with over 70 clients — from people who've never followed a structured program in their life to athletes competing at a high level in Hyrox, CrossFit, Rugby, and other field sports.

The stuff I teach isn't complicated. It's the same approach that works in professional sport — structure, progression, and consistency — applied to real people with real lives.

Ex-Pro Rugby Player
70+ Athletes Coached
S&C Qualified

Performance Intake

This helps me understand exactly where you're at — physically, mentally, and in training — so your plan is built properly from day one.

Start Your Application

Takes 3–5 minutes. Be honest — this is what shapes your entire program.

Fill Out Questionnaire →

You'll hear back within 24 hours if you're a good fit.

What Happens After You Sign Up

Three steps from signing up to seeing results.

Tell me about your goals, training history, schedule, and lifestyle. Takes about 5 minutes and helps me build something that actually fits you — not a one-size-fits-all template.

Within 48 hours you'll have your personalised training plan ready to go — laid out clearly so you know exactly what you're doing and why. No jargon, no guesswork.

Follow the plan. Check in weekly via WhatsApp. Get feedback and adjustments. Watch the numbers and mirror tell a different story week by week. Consistent effort + a proper plan = results.

Results in 6–8 Weeks If You're Consistent.

No magic. No gimmicks. Just a solid plan, proper progression, and someone making sure you follow through.

Get Started Today

What Clients Say

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"Your client's words go here. A short, specific quote about what changed for them — a result, a feeling, or what made it click."

— Client Name, Location
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"Keep it real — one or two sentences. Specific beats vague every time. 'Lost 6kg in 8 weeks' is better than 'amazing results'."

— Client Name, Goal Type
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"The best testimonials mention the doubt they had before starting, what changed, and why they'd recommend it."

— Client Name, Sport/Goal

Two Options. One Goal.

Pick what fits your situation. Both deliver a real, structured plan with coaching — it just comes down to how involved you want me to be.

Most Popular
Online Pocket Training
Structured coaching from anywhere in the world
$ 90 / month
  • Personalised training program
  • Weekly WhatsApp check-ins & progress tracking
  • Plan adjustments as you progress
  • Messaging support throughout the week
  • Works for fat loss, muscle building & athletics
Book a Consultation →
1:1 Personal Training
In-person coaching at @What_Sams, Bronte NSW — full attention every session
$ 120 / session
  • In-person sessions in Sydney
  • Full session coaching & technique work
  • Personalised program built around your goals
  • Progressive overload tracked session to session
  • Ideal for beginners and athletes wanting an edge
  • Flexible scheduling to suit your week
Book a Consultation →

Questions? DM me on Instagram before signing up.

🛡

The Straight-Up Guarantee

If you put in the work — follow the plan, show up to check-ins, and stay consistent — and you don't see any meaningful change in 6 weeks, I'll work with you for free until you do.

I'm not in the business of taking money from people who don't get results. If it's not working, we fix it. Simple.

Real Questions, Straight Answers

Is $90/month actually worth it?
A gym membership is $30–80/month and gives you access to equipment. That's it. This gives you a plan, progression, coaching, and someone accountable to your results. Most people waste months (and more money) doing random things that don't work. One month of structure changes that.
I already know what I'm doing — do I need this?
Maybe you do. If you're hitting your goals consistently and progressing week to week, genuinely — keep going. But if you've been training for a while and haven't seen the changes you wanted, "knowing what to do" isn't the issue. Structure and progression are.
Can't I just find a free program online?
You can, and you'll probably do what most people do — start it, deviate from it, lose accountability, and stop. Free programs aren't personalised, don't progress with you, and don't have anyone checking if you're actually following them. That's the difference.
What if I'm a complete beginner?
That's actually ideal. Beginners respond fastest when they have a solid plan from the start — instead of building bad habits for 6 months first. The intake questionnaire captures where you're at, and the program starts from there.
How quickly will I see results?
Most clients notice a real difference in how they feel and perform within 3–4 weeks. Visible physical changes (photos, clothes fitting differently) typically show up between 6–8 weeks — if you're consistent with both training and nutrition.
Does the online program work if I travel or have a home gym?
Yes. Your program is built around your access to equipment. If you travel, let me know and we adjust. The point is a plan that actually works for your life, not a theoretical ideal.
What if I sign up and the program isn't right for me?
That's what check-ins are for. The first two weeks are always the most important feedback loop — we find out what's working, what needs adjusting, and dial it in. No program is perfect from day one. That's why coaching exists.

You've Read This Far.
Make a Decision.

You either have this problem or you don't. If you do — the plan, the structure, and the support are right here. All that's left is starting.

Book a Consultation — Online Book a Consultation — 1:1 Sydney

No obligation. Just a quick chat to find the right fit.