Run Coaching, Strength & Conditioning in Ocean Grove
Structured, Individually Programmed Training - Delivered in a Coached Semi-Private Environment.
For runners, hybrid fitness racers and team sport athletes preparing for race day, game day or competition.
For those who want structure and coaching support — without training in a large group environment.
We help Ocean Grove and Bellarine runners, hybrid athletes and sports people get faster, stronger and harder to break.
This is for you if…
You’re preparing for a season, race or competition
Your progress is stuck despite training 4–6 days a week
Your strength work isn’t aligned with your running or sport
You’re managing niggles or fatigue
You want real coaching input — not just gym access
You want progression, load management and clear standards
You train at your pace, on your schedule — with a plan and support around you.
Our Squad athletes commonly see:
Faster run splits
Stronger lifts that transfer to sport
Fewer overuse injuries
Better race-day performance
Why SQUAD Performance?
ABOUT US…
Squad Performance exists because there was a clear gap.
A gap between how people were training and what they were actually preparing for.
Squad Performance was created by Steph Carroll, an Ocean Grove local.
After preparing for high-level competition and working as a physiotherapist, the pattern was obvious: performance breaks down when training isn’t coordinated.
Too many avoidable injuries due to lack of planning, coaching and smart programming.
Too many people focus on just training hard not properly.
Running without strength.
Volume without progression.
Intensity without oversight.
So Squad was built differently.
Strength, endurance and sport-specific conditioning mapped to your competition, not random workouts.
Every phase planned.
Every session moving you forwards.
This is for people who know what they’re preparing for.
They just need a plan.
A performance environment.
And coaching that matches their standard.
If that’s you, reach out to start your prep.
1. Start With The Goal
Everything begins with what you’re preparing for.
Season. Race. Competition.
We look at the date.
Assess where you’re at.
Then build a plan that bridges the gap.
2. Follow A Structured Plan
You don’t walk in wondering what to do.
Your strength, conditioning and performance work is mapped out in advance.
Each session builds on the last.
You train independently when it suits you — but inside a system that keeps you progressing.
3. COACH oversight
You’re not left alone.
We monitor load.
Adjust based on performance.
Refine the plan as your season or event approaches.
The goal isn’t to exhaust you.
It’s to prepare you.
4. Train In A Performance Environment
No overcrowded floor.
No random circuits.
Clear zones for strength.
Clear zones for engine work.
Equipment that supports hybrid and sport performance.
The environment matches the intent.
HOW IT WORKS
What we offer
SPORT Performance
Build strength, resilience, and long-term capability.
Plans for pre-season, in-season and off-season.
BOXING
Skill-based boxing training delivered in structured cycles.
For people who want to improve their boxing, not just sweat.
RUN Coaching
Performance-focused running development for people who want to run better — not just run more.
Training is delivered in progressive cycles to build resilient, repeatable performance — whether you’re targeting a specific event or lifting your overall running capacity.
HYBRID training
Prepare for fitness racing the smart and sustainable way.
Our training cycles will prepare you for your chosen fitness race - Hyrox, Deka, Paladin, True Grit and more.
Train all year round, or in the lead up to a race.
JUNIOR ACADEMY
Long-term athletic development for junior athletes.
Training builds strong foundations that support performance, reduce injury risk, and prepare young athletes for the demands of higher-level sport.
Coached, age-appropriate, and delivered with long-term athlete development in mind.
1:1 & rehab
For athletes that want that little bit extra:
1:1 performance coaching & skill development
Running biomechanics assessment
Rehabilitation and return-to-sport programming
THE SQD Team
Founder - Hybrid & Sports Coach; 1:1 & Rehab
Bachelor of Physiotherapy | Strength & Conditioning Level 1 | HYROX Level 1
STEPH CARROLL
Steph leads Squad Performance with 18 years of physiotherapy experience and a deep understanding of competitive sport.
A former VFLW premiership player and Hyrox World Championships competitor, she understands what high-performance preparation demands — both physically and mentally.
Now in her 40s and still setting personal bests across Hyrox and half marathons, Steph coaches from lived experience.
Her focus is clear: build durable, capable athletes through structured progression, integrated strength and intelligent load management.
Steph leads the Hybrid & Sport Squads as well as offering 1:1 coaching and Rehab programs.
BlaKE BOURNE
Blake transitioned from competitive boxing into endurance performance.
He became the youngest person to run across the Simpson Desert — covering 380km in 3.5 days — a project built on meticulous planning and structured preparation.
Having experienced the challenge of chasing big goals without coordinated coaching support, Blake is driven to ensure athletes don’t train in isolation.
He works with runners to build integrated strength and endurance systems.
He leads the boxing development groups and offers 1:1 boxing and performance coaching.
Run & Boxing Coach
Regan is an Accredited Exercise Scientist, working within North Melbourne’s AFLW and VFLW programs as Football Performance Coordinator (AFLW) and Assistant Coach (VFLW).
He is also involved in the junior academy pathways, supporting long-term athlete development and progression.
Regan brings elite-level performance systems into everyday environments — ensuring athletes train with structure, intent and durability.
He is particularly passionate about building sustainable pathways for female athletes and transferring high-performance standards into local sport.
Regan leads the Junior Female Athlete Strength Program and is available for 1:1 Junior athlete programming.
Junior Athlete Development Coach