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Groundwork

Applied Athlete Development

Basketball, Track & Field, Field Sports, Strength & Conditioning, General Fitness, Football , Rugby
Coach
Luke Edgley

Groundwork is a no-nonsense, 6-week program designed to maximise speed, power, and strength. With a focus on progressive overload, it blends plyometrics, heavy lifts, and targeted accessories to create a well-rounded, explosive athlete. Whether you’re preparing for competition or just want to move with more power and efficiency, this program delivers results. Lay the groundwork — build strength, develop power, and set the stage for long-term athletic success.

$49
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Explosive Power & Strength
Groundwork focuses on developing maximum strength and explosive power through progressive overload. With a structured mix of plyometrics, Olympic lifts, and compound movements, you’ll build the foundation needed for speed, power, and athletic performance. Every session is designed to enhance force production and movement efficiency.
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Structured & Progressive Training
This program isn’t random workouts—it’s a carefully designed six-week progression that ensures you’re continually improving. Each session follows a logical structure, balancing strength, power, and accessory work. By following a proven plan, you’ll avoid plateaus and maximise results.
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Athlete-Focused Programming
Built by an athlete for athletes, Groundwork is designed to enhance real-world performance. Whether you’re preparing for competition or just want to train like an athlete, this program prioritises strength, speed, and power in a way that translates directly to sport and movement.
Features
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Programming 4 days per week
Groundwork includes three strength sessions with plyometrics, heavy lifts, and accessories, plus a conditioning day with 400m repeats for endurance.
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Delivered through TrainHeroic
Groundwork is delivered through TrainHeroic, with structured workouts, progress tracking, and coaching insights to keep you on track for six weeks.
Equipment
Required
Olympic barbell & plates, Plyo box, Medicine Ball
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Sample Week
Week 1 of 6-week program
Sunday
Groundwork - Back Squat Day

A

Box Jump

5 x 8

B

Depth Jump

3 x 6

C

Back Squat

5 x 4 @ 75 %

D

Deadlift

3 x 4 @ 80 %

E

Med Ball Wall Throw

3 x 10

F

Standing Landmine Press

3 x 8

Tuesday
Groundwork - Snatch Day

A

Lateral Hurdle Hop

3 x 16

B

Single Leg Bounds

3 x 6 @ 6

C

Snatch

5 x 3 @ 72.5 %

D

Snatch Pull

4 x 3 @ 85 %

E

Overhead Medball Throw

3 x 10

F

Pull-Up

3 x MAX

Thursday
Groundwork - Power Cleans

A

Broad Jump

5 x 5

B

Hurdle Hops

3 x 5

C

Power Clean

5 x 3 @ 75 %

D

Back Squat

3 x 3 @ 77.5 %

E

Push Press

4 x 5 @ 65 %

F

Plyometric Push-ups

3 x 8

G

Dip

3 x MAX

Friday
Track work

A

400 m Sprint

6 x 400

Coach
More from Applied Athlete Development
coach-avatar Luke Edgley

With 25 years of experience training for strength and sport, I bring an athlete’s perspective to performance programming—built for athletes, by an athlete.

Groundwork
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