FLAGSHIP PROGRAMS
*$59/MONTH
AVAILABLE ON ALL SUBSCRIPTIONS:
Access via the TrainHeroic app (free to download)
Programs designed for optimal results and maximum return on your time
Clear coaches notes and guidance for every session
Demo videos for all training exercises
In-app chat to ask questions, share wins, and connect
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EverydayAthlete
This stream combines the proven strength principles of the Conjugate system with optional CrossFit-style elements to deliver an effective and balanced concurrent training program. It’s built for people who've trained before and are ready to train with more intention, without burnout. You’ll move well, lift heavy, and still have gas left in the tank for the rest of your life. Train 4–6 days a week, with enough intensity to see progress and enough flexibility to make it sustainable.
- 4 Strength sessions (Heavy Lower, Heavy Upper, Speed Lower, Speed Upper) the heavy sessions build absolute strength, the speed sessions build speed and power.
- Three Conditioning Days: Two Mixed-Modality, one Zone2 engine builder and one active recovery day.
- Sessions average 60-70 minutes
- Includes traditional/ Olympic lifts and CrossFit-style movements*
- Conditioning work that complements, not competes with, your strength sessions
- Ideal for someone who has the availability to execute 4-6 days of training, prioritising the 4 main strength days.
*The Olympic lifts/ CrossFit elements are included for experienced lifters/ CrossFit athletes (3+ years recommended) as options for a more traditional CF style workout.
EverydayAthlete: Base
Base is built for people who want to get stronger, fitter, and more confident without needing to train every day or follow a complicated split. The full-body structure means you train all the major movement patterns each session, making it a smart and time-efficient way to build strength and fitness. Designed for new lifters, younger athletes, and adults returning to the gym who want to learn proper technique, build strength safely, and develop real confidence under the bar. Build movement quality and strength before adding intensity or complexity. It's simple, effective, sustainable and paves the way for long-term progress. Base sets you up to grow into a stronger, more capable everyday athlete.
- Three Full Body Strength sessions (Two Heavy and one Speed/Power)
- Two Optional Zone2 Conditioning Days that compliment, not compete with strength sessions
- Sessions average 45-60 minutes
- Full-body sessions are highly efficient, delivering meaningful results even when you’re training on a limited schedule
- Ideal if you’re returning to training, or prefer low-frequency lifting that still delivers long term results
EverydayAthlete: Unlimited
*$69/MONTH
Access all 5 training streams:
Because each track speaks the same language, switching programs is seamless. When life priorities shift, training shifts with you. No starting over. No losing momentum. Just smart adjustments that keep you moving forward, long term.
- 3X is a compact version of the Everyday Athlete stream. It’s built for people who want to stay strong, fit, and capable — without having to reorganise their entire week around training. 3 priority strength days, with conditioning accessible via the Conditioned track for when you have time. This stream is ideal if your schedule changes week to week, you’re returning to consistent training, or you simply want a realistic approach you can sustain year-round. The goal isn’t to do more — it’s to do what matters, consistently.
- 2X delivers meaningful results while fitting easily around busy schedules. Two, full-body sessions target the foundational movement patterns: squat, hinge, lunge, push, pull, and carry. This means efficient training that ensures exposure to all major muscle groups within a limited training window. Build strength and support everyday performance even with reduced lifting frequency. Best suited for time-poor athletes, people returning to training, or anyone who wants results without overcommitting.
- Conditioned is designed to complement all Everyday Athlete programs. It gives you structured conditioning options you can plug in around your lifting, without compromising recovery or strength progress. Sessions are built around targeted energy system development. You’ll train everything from short, high-output efforts that build power and repeatability, through to longer, controlled work that improves aerobic capacity and recovery. In between, you’ll see pacing-based intervals and mixed-modality sessions designed to teach you how to move efficiently under fatigue. Every session has a clear purpose, it’s never just about getting tired for the sake of it.
EveryDay Athlete
EA: BASE
EA: 3X
EA: ESSENTIALS
EA: CONDITIONED
- Equipment Required:
All programs can be performed in a home gym, CrossFit box or Commercial gym. EveryDay Athlete, 3X and Base require the largest variety of gear, including speciality bars, bands and chains (alternatives are provided if this equipment is not available). Substitutions are also included for the most common equipment limitations. If additional options are required, reach out via the in-app chat and one will be provided.
Barbell + Bumper Plates | Bench | Dumbbells | Kettlebells | Plyo Box | One cardio machine (Assault/ Echo Bike, Rower, Air Runner or Ski Erg) | Squat Rack | Pull-Up Bar | Rings/ TRX | Cable Machines | Resistance Bands | GHD | Pulling Sled.
Contact.
If you've still got questions about my coaching, or want a bit more info before you decide, fill in the form below and I’ll be in touch.