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Athlete for Life

Burleson Performance Coaching

Functional Fitness, Functional Training, Strength & Conditioning

Coach

Jamie Burleson MA, SCCC

What is Athlete for Life? Athlete for Life is a subscription training program designed for former athletes in their 30s and 40s who are done settling for generic fitness routines. This isn't a program built for beginners — it's built for people who know what it feels like to train with purpose and want that back. Five days a week, you'll train the way athletes train — explosive movements, compound lifts, medicine ball work, and dedicated conditioning sessions — all programmed to push you without breaking you down. Every phase builds on the last, taking you from a solid base all the way through peak performance, then dialing back to let your body recover and adapt. You don't need to figure out what to do. You don't need to guess at intensity or progression. You just show up and execute — the same way you always did.

What's included:

fully programmed workouts to meet you where you currently are physically Strength, power, and athletic movement every week Zone 2 cardio sessions with multiple modality options Coaching cues on every exercise Progressive overload built in across all phases

This is the program you wished existed when you were still competing — and the one you need now.

$29 / mo

Start My 7-Day Free Trial

Train Like an Athlete

Jumps, throws, compound lifts, and explosive movement — this program is built around athletic performance patterns, not machines and mirrors.

Progressive programming for YOU!

Every week builds on the last. Sets, reps, and intensity are mapped out across phases so you're always moving forward — never guessing.

Built for Your Body at This Stage

High performance doesn't have to mean high breakdown. The program is designed to push you hard while respecting recovery — so you feel like an athlete, not a wreck.

Each day of the week has a purpose

Three strength days. Two cardio days. A clear structure that fits a real schedule and leaves nothing on the table.

Coached, Not Just Programmed

Every exercise comes with coaching cues — so you're not just following a list, you're being coached through it.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 6 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Delivered through TrainHeroic

Train with coaches who push you, understand your goals, and keep you progressing.

Equipment

Required

Barbell and plates, Dumbbells, Medicine ball, boxes, sled, bik

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Jumps & Lower

Box Jump (higher)

2 x 5

Broad Jump

2 x 5

DB Squat jumps (reactive)

2 x 5 @ 10 %

Pause Front Squat

3 x 3

Pause DB Bulgarian Split Squat

2 x 8

GHR-Glute Ham Raise

2 x 12

Body Saw (jamie)

2 x 15

Reverse Hyper

1 x 30

Monday

Mobility & Conditioning

band hip flexor

2 x 5

band spiderman

2 x 5

band pigeon

2 x 5

band internal rotation

2 x 5

wall openers

2 x 5

kneeling t-spine rotation

2 x 5

side lying windmill

2 x 5

band ankle drives

2 x 5

calf stretch 1

@ 30

Assault bike (jamie)

1 x 30:00

Tuesday

Medball throws & Upper

tall kneeling chest pass

2 x 5

Rotational Scoop Toss

2 x 5

Overhead med ball slam

2 x 5

Close grip pause bench press

3 x 3

Barbell Incline press with pause

2 x 8

Chin up

2 x 5

Chest supported row with pronated grip

Single arm dumbbell farmers walk

1 x 1:00 @ 30 %

Wednesday

Mobility & Conditioning

band hip flexor

2 x 5

band spiderman

2 x 5

band pigeon

2 x 5

band internal rotation

2 x 5

wall openers

2 x 5

kneeling t-spine rotation

2 x 5

side lying windmill

2 x 5

band ankle drives

2 x 5

calf stretch 1

@ 30

Assault Bike

1 x 30:00

Thursday

Dynamic Total Body

Box Jump (higher)

2 x 3

DB Squat jumps (reactive)

2 x 3 @ 10 %

Rotational Scoop Toss

2 x 3

Safety Bar Box Squat + Bands

4 x 2 @ 60 %

Speed Bench Press

4 x 2 @ 60 %

seated band leg curl

3 x 25

cable face pull

3 x 25

Band / Cable Pushdown

3 x 25

standing calf raise

2 x 20

standing abs

3 x 25

Reverse Hyper

3 x 25

Friday

Mobility & Conditioning

band hip flexor

2 x 5

band spiderman

2 x 5

band pigeon

2 x 5

band internal rotation

2 x 5

wall openers

2 x 5

kneeling t-spine rotation

2 x 5

side lying windmill

2 x 5

band ankle drives

2 x 5

calf stretch 1

@ 30

Assault Bike

1 x 30:00

Coach

More from Burleson Performance Coaching

Jamie Burleson MA, SCCC

Athlete for Life was built from everything Jamie learned coaching at the highest level — distilled into a program designed for the athlete who never stopped competing with themselves. Whether you're in your 30s trying to stay sharp or your 40s refusing to slow down, this program meets you where you are and trains you like what you are: an athlete.

Still an Athlete. Train Like It.

Athlete for Life gives you the structure, the programming, and the coaching to get back to what you do best: competing with yourself and winning. The window to train hard, move well, and feel like an athlete doesn't close at 30 or 40. It stays open as long

Start My 7-Day Free Trial

FAQs

Do I need to have played sports to do this program?

If you've got a competitive background and know what it means to train with intention, this program was made for you. You don't need a jersey — you just need the mindset.

I'm in my 40s, Is this too intense?

The program is specifically designed for athletes in their 30s and 40s. Every phase is built to push your performance while managing recovery demand — so you're training hard without paying for it all week.

What if I've never used Train Heroic before?

Train Heroic is simple to navigate and works on your phone, tablet, or computer. Once you subscribe, your workouts are right there waiting — just open the app and go.

How is this different from just following a program I found online?

Most programs online are built for general fitness — this one is built for athletes. The movement patterns, the progressions, the structure — everything is designed by a D1 coach with 16 years of experience. You're not getting a template. You're getting a program with a plan behind it.

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Athlete for Life