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Ultimate Athlete

IRL Performance Coaching

Football , Basketball, Soccer, Rugby, Hockey, Lacrosse, Baseball , Functional Fitness, Combat Sports, Strength & Conditioning, Track & Field

Coach

Ian Rowan-Legg (‎irl.coach‎)

The Ultimate Athlete is a 6-day, 16-week strength, power, and movement program built to make you a more explosive, resilient, and complete athlete. Every phase targets the qualities that transfer directly to sport - force production, explosive power, movement quality, and long-term durability - using the same periodized, sport science backed system we use with the athletes I coach in person. Each session is guided by detailed video breakdowns from coach Ian Rowan-Legg, so you always know exactly how to move and why it matters. Whether you play football, hockey, basketball, soccer, rugby, lacrosse, or baseball, this is your blueprint for athletic development - and for showing up bigger, stronger, and more powerful when it counts.

$99

Get Ultimate Athlete

Improve Speed & Agility

Speed starts with force. By training how you produce and absorb force through heavy strength & power work, progressive plyometrics, and reactive landing drills — the Ultimate Athlete builds the explosive first step and change of direction power that translate to real on-field speed. Accelerate harder, reach higher velocities, decelerate under control, and move with more intent.

Increase Jump Height & Reactivity

Unlock every layer of your explosiveness through plyometrics and progressive jump training — built to get you jumping higher and firing faster off the ground.

Maximize Strength & Power

Unlock full-body strength and next-level power. The Ultimate Athlete targets key movement progressions to build a strong foundation and improve force production, movement efficiency, and overall athleticism.

Build Muscle Mass

Build lean, functional muscle that supports your performance. This program supports hypertrophy without slowing you down—ideal for athletes who want size and performance.

Recovery Faster & Prevent Injury

Durability is a skill you can train. The Ultimate Athlete builds it in with dedicated mobility, tissue and tendon, and recovery sessions that improve the quality of your positions and the resilience of your joints. Move better, reinforce the areas athletes most often break down, and stay in the game instead of the sideline.

Features

Programming 6 days per week

Athletic-focused strength & power, mobility, stability, and recovery sessions to optimize all aspects of your athleticism.

Science-Backed Methods

Training protocols supported by scientific literature and enforced through sport science technology, real data, and proven results.

Exercise Video Guidance

Detailed instructional videos from coach Ian on every exercise, so you always know how to move and why.

Detailed Instructions & Feedback

A coach who holds you accountable and gives you the feedback you need to grow, tailored to how you train.

Driven Community

Join a community of driven athletes hungry for athletic success. Share feedback, support each other, and become part of the community.

Delivered through TrainHeroic

PDFs & Excel files are annoying & outdated. Through TrainHeroic, easily access, log, and track your training to SEE your progress & receive feedback.

Equipment

Required

Barbell // Dumbbells // Adjustable Bench // Squat Rack

Recommended

Resistance Band // Medicine Balls // Cable Machine // Trap Bar

Sample Week

Week 1 of 16-week program

Sunday

Ultimate Athlete Introduction & Phase 1 Breakdown

UA Intro Video

1 x 1

UA Phase 1 Week 1 Breakdown

1 x 1

Monday

Lift 1: Phase 1 | Week 1

Extensive Pogo

2 x 20

Split Stance Alternating Pogo

2 x 6

Low-High Pogo

2 x 10

Trap Bar Jump from Floor

3 x 5

Forward Medicine Ball Shot Put

3 x 5

Forward Lunge Drop Catch

3 x 5

Spoto Press

3 x 6

Eccentric Trap Bar Deadlift (Touch & Go)

3 x 6

Hamstring Razor Curl

3 x 5 @ 5

Hand Supported Dumbbell Row

3 x 10

Half Kneeling Single Arm Dumbbell Overhead Press

2 x 10

Single Leg Calf Raise Isometric

2 x 30

Hip Flexor Isometric

2 x 20

Tuesday

Tissue & Tendon

Split Squat Isometric

2 x 25

Push Up Isometric

2 x 25

Single Leg Hamstring Bridge Isometric

2 x 25

90/90 Banded External Rotation Isometric

2 x 25

Bench Groin Isometric (Knee)

2 x 25

Scapular Push Up

2 x 5

Single Leg Calf Raise Isometric

2 x 25

Pullover Isometric

2 x 25

Tuesday

Active & Passive Mobility

90/90 Get Down

2 x 8

Pike

2 x 8

Spiderman Lunge with Rotation

2 x 6

Crawl to Bridge

2 x 5

Deep Squat Ankle Rock

2 x 8

Frog Stretch

2 x 30

Doorway Pec Stretch

2 x 30

Pigeon Stretch

2 x 30

Couch Stretch

2 x 30

A10

Doorway Lat Stretch

2 x 30

A11

Doorway Hamstring Stretch

2 x 30

A12

Rollback to Hamstring Stretch

2 x 10

Tuesday

Ground Based

Forward Bear Crawl

2 x 10

Duck Walk - Forwards

2 x 10

Lateral Bear Crawl

2 x 10

Duck Walk - Backwards

2 x 10

Backwards Bear Crawl

2 x 10

Inch Worm

2 x 5

Crawl to Bridge

2 x 5

Wednesday

Lift 2: Phase 1 | Week 1

Extensive Pogo

2 x 20

Split Stance Alternating Pogo

2 x 6

Low-High Pogo

2 x 10

Push Press

3 x 5

Depth Jump

3 x 5

Trap Bar Drop Catch

3 x 5

Front Foot Elevated Split Squat (Front Rack)

3 x 5

Chin Up

3 x 8

Romanian Deadlift

3 x 8

Incline Dumbbell Bench Press

3 x 8

Bird Dog Row

2 x 10

Single Leg Hamstring Bridge Isometric

2 x 30

GHD Sit Up

2 x 15

Thursday

Ground Based

Forward Bear Crawl

2 x 10

Duck Walk - Forwards

2 x 10

Lateral Bear Crawl

2 x 10

Duck Walk - Backwards

2 x 10

Backwards Bear Crawl

2 x 10

Inch Worm

2 x 5

Crawl to Bridge

2 x 5

Thursday

Active & Passive Mobility

90/90 Get Down

2 x 8

Pike

2 x 8

Spiderman Lunge with Rotation

2 x 6

Crawl to Bridge

2 x 5

Deep Squat Ankle Rock

2 x 8

Frog Stretch

2 x 30

Doorway Pec Stretch

2 x 30

Pigeon Stretch

2 x 30

Couch Stretch

2 x 30

A10

Doorway Lat Stretch

2 x 30

A11

Doorway Hamstring Stretch

2 x 30

A12

Rollback to Hamstring Stretch

2 x 10

Thursday

Tissue & Tendon

Split Squat Isometric

2 x 25

Push Up Isometric

2 x 25

Single Leg Hamstring Bridge Isometric

2 x 25

90/90 Banded External Rotation Isometric

2 x 25

Bench Groin Isometric (Knee)

2 x 25

Scapular Push Up

2 x 5

Single Leg Calf Raise Isometric

2 x 25

Pullover Isometric

2 x 25

Friday

Lift 3: Phase 1 | Week 1

Extensive Pogo

2 x 20

Split Stance Alternating Pogo

2 x 6

Low-High Pogo

2 x 10

Broad Jump

2 x 5

Medicine Ball Slam

2 x 5

Single Leg Lateral Depth Drop

2 x 5

Push Up Drop Catch

2 x 5

Close Grip Bench Press

3 x 8

Back Squat (Paused)

3 x 8

45-Degree Back Extension

3 x 10

Half Kneeling Single Arm Lat Pulldown

3 x 10

Lateral Squat

2 x 10

Seated Barbell Overhead Press (Unsupported)

2 x 10

Pallof Press

2 x 5

Saturday

Tissue & Tendon

Split Squat Isometric

2 x 25

Push Up Isometric

2 x 25

Single Leg Hamstring Bridge Isometric

2 x 25

90/90 Banded External Rotation Isometric

2 x 25

Bench Groin Isometric (Knee)

2 x 25

Scapular Push Up

2 x 5

Single Leg Calf Raise Isometric

2 x 25

Pullover Isometric

2 x 25

Saturday

Ground Based

Forward Bear Crawl

2 x 10

Duck Walk - Forwards

2 x 10

Lateral Bear Crawl

2 x 10

Duck Walk - Backwards

2 x 10

Backwards Bear Crawl

2 x 10

Inch Worm

2 x 5

Crawl to Bridge

2 x 5

Saturday

Active & Passive Mobility

90/90 Get Down

2 x 8

Pike

2 x 8

Spiderman Lunge with Rotation

2 x 6

Crawl to Bridge

2 x 5

Deep Squat Ankle Rock

2 x 8

Frog Stretch

2 x 30

Doorway Pec Stretch

2 x 30

Pigeon Stretch

2 x 30

Couch Stretch

2 x 30

A10

Doorway Lat Stretch

2 x 30

A11

Doorway Hamstring Stretch

2 x 30

A12

Rollback to Hamstring Stretch

2 x 10

Coach

More from IRL Performance Coaching

Ian Rowan-Legg (‎irl.coach‎)

Founder & Head Coach, IRL Performance Coaching. Well over a decade of coaching youth, college, and professional athletes. Rugby player, powerlifter & content creator.

Stop wasting your time & energy.

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FAQs

Who is this program for?

Ultimate Athlete is built for competitive athletes who want to train like one — high school through professional level. If you play a sport and want to get stronger, more powerful, and more durable across a full season, this program is for you. It is not a general fitness program.

What does the program include?

Three lift days per week built around strength and power development, plus dedicated mobility and recovery sessions on the days between. Every session is periodized — volume and intensity progress deliberately across 16 weeks.

What platform does this run on?

TrainHeroic. You'll need the free TrainHeroic app (iOS or Android) to access workouts, log sessions, and track progress. Everything is delivered through the app.

How does the readiness check-in work?

Before each session you'll fill out a short readiness questionnaire covering sleep, mood, energy, stress, and soreness. This keeps you honest about your recovery and helps you dial effort up or down on any given day.

Do I need a fully equipped gym?

Yes. This program uses barbells, dumbbells, a squat rack, an adjustable bench, a trap bar, medicine balls, and cables. A resistance band and pull-up bar are recommended. It could be performed in a home gym depending on a equipment available.

What's the difference between Ultimate Athlete and the conditioning?

Ultimate Athlete covers strength, power, and mobility — the structural foundation of athleticism. Conditioning is sold separately so you can match it to your in-season or off-season demands without doubling up on what your team is already doing.

How many days per week does this require?

Six days — three lift sessions and three mobility and recovery sessions. Sessions are designed to be completed on alternating days.

Can I run this alongside my team's practice schedule?

Yes, with some management. The program is built knowing athletes have sport practice on top of training. If you're running heavy practices and multiple games, be realistic about your output in the gym and reduce training volume as needed. Check out the In-Season program if your schedule is heavy.

I'm still in-season. Is this the right time to start?

It depends. If you're deep in-season with a heavy practice and game schedule, waiting until your transition or off-season will get you better results. Phase 1 is an accumulation block — starting mid-program isn't ideal. My In-Season program would be a better choice if you're mid season.

I've never done some of the exercises. Is that a problem?

No prior experience needed, but technique matters. Every movement in the program has a detailed demo video from coach Ian so you know exactly how to move and why it's programmed that way. Read the coaching notes before you load it.

What does "16 weeks" actually cover?

The program is structured across multiple phases that progress in intensity and specificity. Each phase builds on the last — follow them in order.

Do I get coaching or feedback?

Ultimate Athlete is a self-guided program, but you have access to the group feed throughout the duration of the program to ask questions and get feedback directly from coach Ian. Note that chat access ends when the program concludes.

Is there a refund policy?

TrainHeroic has a strict no-refund policy for one-off Marketplace programs, as these purchases provide lifetime access and protect coaches' intellectual property.

The Proof

Sam Lecker-Evans

University Football Player

Verified Athlete

"Working with Ian allowed me to achieve better results than anything I could’ve imagined. After 16 weeks of training, I was in the best physical condition of my life. Fast, strong, and healthy. Without his coaching, I would not be anywhere close to the athlete I am today."

Brody Boudreau

University Football Player

Verified Athlete

"Ian's programming helped me significantly improve my strength, speed, and overall performance. His attention to detail and ability to track various metrics allowed me to attack weaknesses while building on my strengths. I couldn’t be happier with the results I made."

Liam McGrath

Professional Lacrosse Player

Verified Athlete

"I’ve worked with Ian for over 4 years, and have seen dramatic increases in my strength, first step quickness, linear speed, and agility. Ian has a history of working with high level athletes and has always catered to all my needs. He’s done everything possible to keep me healthy and game ready."

Ashton Brown

Professional Lacrosse Player

Verified Athlete

"Over the past 5 years, Ian has worked with me to customize my training to meet my needs & elevate my performance on the floor. I would highly recommend Ian's coaching or programs to anyone trying to elevate their performance. He's been a huge part of getting me to where I am today."

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