Everyday Athlete Programme

The Athlete Training Club

General Fitness, Soccer, Football , Rugby

Coach

Jonah Smith

We’re redefining training—helping you unleash your inner athlete, build explosive power, stay fit, and look great, without giving up the things you enjoy.

Forget hyper-optimised programmes that demand perfection. Pro athletes don’t live like that, and neither should you. ATC gives you a clear plan, expert guidance, and a community to keep you consistent—whether you're playing weekends, staying active for your kids, or chasing personal goals.

$5 / mo

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Train Like an Athlete, Live Like a Human

You want to perform at your best—but you don’t need to throw your social life or your favourite foods out the window to get there. We get it. Performance is about balance. You train hard, push your limits, but you also enjoy life—whether that means grabbing a beer with mates or indulging in that almond croissant. This is about being an athlete on your own terms.

Performance Without Extreme Sacrifice

Here’s the deal: training for performance doesn’t mean becoming a robot. We're not about extreme diets or cutting out everything you love. Yes, sacrifices are part of the process, but they should make sense for you, not because someone told you to. A smart, sustainable approach means knowing when to dial things back and when to go all-in, without losing your life in the process.

Flexibility That Works Around You

Life doesn’t revolve around training. Our program gives you 10 sessions a week, so you can train without dropping everything else. It’s about balance—working hard while still having time for the things that matter. No more cookie-cutter plans that don’t fit your life. Train when it works for you, not against you.

Real Results, Real Community

Join a group of like-minded athletes who understand it’s not about perfection. It’s about showing up, putting in the work, and celebrating progress. The struggle is shared, and the rewards are earned—whether it’s smashing goals or enjoying pizza after a session. No pressure, just results and real connections.

Sustainable Progress, No Shortcuts

Quick fixes don’t work. Our program focuses on steady, sustainable progress. We’re not about burning out in a month—we’re building long-term strength, speed, and performance that lasts. It’s all about consistency and putting in the work over time, not chasing short-lived peaks.

Features

Access to your coaches

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

Programming 7 days per week

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

Detailed, expert instruction

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

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and get better results, all through an app.

Equipment

Required

Barbell // Dumbell

Recommended

Hex Bar // Medicine Ball // Resistance Bands

Sample Week

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

Monday

Upper Body & Aerobic

Med Ball Slam

3 x 5

Pull-Up

3 x 5

Weighted Chin Ups

5 x 5

Seated Shoulder Press (Unsupported)

5 x 10

DB Lateral Raise

3 x 15

Bent Over Rear Delt Fly

3 x 15

Bike/Row

3 x 6 Mins 6 Mins (Push hard) 2 Mins (Easy between each bout)

Monday

Injury Prevention

Pelvic Tucks Lying

2 x 10

Foam Roller Bridge

2 x 1 @ 15

90/90 Breathing

2 x 30

Side Plank w Hip Abduction

2 x 20

Single Leg Glute Bridge w Squeeze

2 x 20

Bear Crawl Plank Pullthrough

2 x 10

Hip Flexor Eccentric Sit-up

2 x 10

DB Shoulder External Rotation on Knee

2 x 20

Tuesday

Strength & Power - Squat Dominant

90/90 Transition

2 x 5

Hamstring Extenders

2 x 10

Manual Ankle Dorsiflexion Mobilization

2 x 10

Split Stance Pogos

3 x 8

Reactive Skater Jump

3 x 8

DB Loaded Jump

3 x 4

Split Squat

4 x 8 @ 75, 80, 80, 85 %

Bear Crawl to Superman

4 x 4

RDL

3 x 5 @ 80 %

DB Floor Press

3 x 5 @ 80 %

Step Lateral Lunge

2 x 20

Seated Shoulder Press (Unsupported)

2 x 15 @ 65 %

Push-Up

2 x MAX

Tuesday

ATC - Strength

Barbell Bench Press

5 x 5 @ 75 %

1-Arm DB Row

5 x 5

ATC Cond/Str Circuit

Choose 1 A) 1200M RUN B) 1500M ROW C) 3000 M BIKE Followed by 6 Rounds of the following 1) Pull-up x 5 (Use assistance if required) 2) DB Push Press x 5 (30-50% Bodyweight) 3) Skater Squat x 5 e/s (+DB if too easy) 4) Single Leg Glute Bridge x 5 e/s (+DB if too easy) 5) Double Crunch x 5

Wednesday

ATC - Conditioning

Push up X toe touch

2 x 10

Banded Pull Aparts

2 x 15

Kettlebell Arm Bar

2 x 10

25 Minute AMRAP

Complete as many rounds of the following in 25 Minutes Choose 1 of the following A1) Run 400m OR A2) Row 500m or A3) Bike 1000m B) DB Hang Snatch x 5 e/s* C) DB Reverse Lunge x 5 e/s* D) Push-up x 15 E) Starfish Sit-up (Hand to toe opposite side) x 5 e/s * Use same DB for both exercises. Load to what is comfortable yet challenging based on your current level. Recommended 15kg-30kg

Arm Farm

Free time to target desired areas - arms, shoulders, core!

Thursday

Strength & Power - Hinge Dominant

Continuous CMJ

4 x 4

Broad Jump

4 x 4

Drop Lateral Jimp

4 x 3

FFB Trap Bar Deadlift

5 x 5 @ 75, 80, 80, 82.5, 85 %

FFB Pull-up

3 x MAX

FFB Barbell Bench Press

5 x 5 @ 70, 80, 80, 80, 80 %

Single Arm Seated Cable Row

3 x 10

Nordic Hamstring Exercise

3 x 4

Copenhagen Hold

3 x 30

Friday

Primer

Low Pogo + High Pogo

2 x 10

Alternating Pogos

2 x 10

Line Hops (Medial Lateral)

2 x 10

Wall Switch

2 x 10

A-Switch off Plate

3 x 8

Broad Jump

3 x 4

DB Reverse Lunge to Box Step

3 x 8 @ 6

Single Leg Pallof Press

3 x 10

Plate curl to shoulder press

3 x 20

Saturday

Speed Session

Low Pogo + High Pogo

2 x 10

Alternating Pogos

2 x 10

Line Hops (Medial Lateral)

2 x 10

Wall Switch

2 x 10

Repeat Broad Jump

3 x 5 @ 10

Bounding

4 x 20 @ 6, 10, 10, 10

5 Step Acceleration Drill

4 x 1

2 Point Acceleration FFB

3 x 2 @ 10

30 Yard Sprint

3 x 1 @ 30

Coach

Customer Reviews

Overall Rating

Everyday Athlete Programme

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