Xcell Sports Science

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Xcell Sports Science Bachelor of Sport & Exercise Science
Accredited Exercise Scientist
ASCA Accredited Strength & Cond

16/10/2026

SAME BLOOD. BIG DREAMS. 🩸

Cassius & Tyson Lilii.

Two brothers. Two individual journeys. Both chasing something bigger.

Speed. Agility. Strength. Power.

Different strengths. Different paths. But a shared hunger to keep getting better.

Because the dream is one thing. The work required to get there is another.

THE WORK BEHIND THE DREAM. ⚡️

15/10/2026

FRIDAY AM. RAIN DIDN’T STOP THE WORK. 🌧️

Pouring rain, early starts and another morning of athletes showing up and putting in the work.

Different athletes. Different goals. Same commitment to getting better.

Speed. Agility. Strength. Power.

Conditions aren’t always going to be perfect, but the work still needs to get done.

ANOTHER MORNING IN THE BANK. ⚡️

15/10/2026

James Turner putting in the work as he prepares for the next chapter with the St George Illawarra Dragons in SG Ball.

The focus is on developing the physical qualities needed to perform at the next level.

Speed. Agility. Strength. Power.

Building the ability to accelerate faster, change direction efficiently, produce force and withstand the physical demands of rugby league.

The opportunity is there. Now it’s about making sure the body is prepared to take it.

THE WORK STARTS LONG BEFORE THE SEASON DOES.

14/10/2026

SPEED IS MORE THAN RUNNING FAST. ⚡️

A look inside Hayden Watson’s speed, agility, strength and power session.

Acceleration. Deceleration. Reactive agility.
Change of direction. Unilateral strength. Explosive power.

Different physical qualities.
One objective.

Developing an athlete who can produce force, control it, and express it through the different demands of his sport.

EVERYTHING WE BUILD HAS TO TRANSFER.

14/10/2026

STRENGTH IS ONLY PART OF THE EQUATION. ⚡️

In rugby, it’s not just about how much force you can produce.

It’s about how quickly you can produce it, how effectively you can control it, and how well you can apply it when it matters.

Maximum strength. Explosive power. Rate of force development.

Different physical qualities that all contribute to building a more powerful, more explosive athlete.

The weight room builds the physical qualities. The field is where they need to transfer.

12/10/2026

MORE THAN JUST TRAINING.

Speed developed. Strength built. Power produced. Performance measured.

Every drill, every rep and every testing metric serves a purpose.

Individual athletes. Individual programs. Intentional development.

TUESDAY AM.

XCELL SPORTS SCIENCE. ⚡️

12/10/2026

MONDAY. STRAIGHT BACK TO WORK. ⚡️

Different athletes. Different goals. Another day of putting in the work.

Speed. Strength. Power. Athletic development.

The work keeps stacking. 🧱🧱🧱

10/10/2026

THIS ISN’T JUST AN UPPER BODY WORKOUT.

Here’s a look inside the strength and power component of an Xcell Sports Science athlete’s session.

We kicked things off with an upper-body French Contrast sequence:

1️⃣ Incline Bench Press — Develop force capacity.
2️⃣ Seated MB Chest Pass — Express force explosively.
3️⃣ Single-Arm Landmine Press — Develop rapid unilateral force production.
4️⃣ Assisted/Overspeed Push-Up —

Emphasise high velocity movement.

From there, additional pulling and pressing strength work, followed by targeted trunk training.

The aim isn’t simply to move more weight or finish the session exhausted.

It’s to build physical qualities that contribute to athletic performance.

Every exercise has a purpose.

Every sequence is programmed with intent.

SWIPE THROUGH THE SESSION ➡️

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Pacific Pines, QLD

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