Cato Rutherford

Strength and Conditioning Coach

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Health and High Performance

“I am very fortunate to have built my passion for health and high performance into a successful career.

I am a Strength and Conditioning Coach at the South Sydney Rabbitohs.

I am the owner and founder of Sydney’s Award Winning gymnasium “Lift Performance Centre’ and speak locally and abroad delivering courses and presenting at events.

I have been very fortunate to work with a broad range of clients, from elite sport to general population and everything in-between.

I found it increasingly difficult to deliver high quality training to my clients with a heavy travel schedule and many other commitments. This lead me to develop CoachCato, an app based online training platform that provides exercise video’s, in depth tracking, nutrition, calendar and direct messaging function directly to your smart phone.

Coach Cato has been operating for over 4 years, with a great deal of development going into the platform and back end systems. This ensures I deliver the best possible training experience for each individual client.

Through a remote platform, I can to continue to help my clients achieve their health and high performance goals.”

– Cato Rutherford


"Let him who would move the world first move himself" - Socrates

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Years Coaching experience


Years of online training


Weekly programming cycle


dollars every 3 weeks


Online Coaching

My online training service is delivered through a Smart phone application. Once subscribed to the service, you will receive details on how to download the application, and an in-depth consultation form. This enables me to write a personalised training plan and deliver it into your calendar on the application.

Once set up, you can immediately contact me within the app through the messaging function, upload progress shots and details, and begin reading through the programs and watching the instructional video’s. The app is very comprehensive, complete with prompts and progress details, and syncs seamlessly with other apps and wearable devices (My Fitness Pal, Fitbit).

I typically program on a 3 weekly rotation, the first week focusing on skill acquisition, second week progression and third week max effort on each primary lift. I include conditioning in the program, for both sport specific and/or body composition driven. The 3 weekly phases coincide with the billing cycle, and can be paused or cancelled to finish at the end of the 3 week block.

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Speed and Power

In partnership with my colleague Rob Flett, Speed and Power is platform with which we deliver education in several forms.

We have written a book that is due for release in 2018, and have developed a series of short courses designed for the contemporary strength coach and performance minded personal trainer.

We also deliver Human Performance training packages for sporting teams, corporate groups and small groups of health enthusiasts. These range from 3 hour to 5 day packages catered to your needs.

If you are interested in reading more about Speed and Power, simply follow the link below.

I came to Cato during my off season period, and we set out a goal of becoming a stronger, more well balanced athlete. With Cato’s coaching and program my lifts improved as did my agility, and that translated over onto the track where I a ran multiple PB’s. My body is in great condition and I feel ready and confident for pre-season. I would definitely recommend any athletes looking for a competitive edge to train with Coach Cato at Lift Performance Centre.

Connor O'toole Client of four years
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    Contact Info

    Need some additional information?
    Feel free to get in touch.

    Phone: 02 8394 9770