Always an Athlete: Training by Jarrod Free in TrainHeroic

Always an Athlete

jfreeperformance

Coach
Jarrod Free

Train like an athlete so you can perform like an athlete!

Always An Athlete is your ticket to unlocking your athletic potential by ensuring that every rep you perform is building you towards greater athleticism and moving your progress forward. There are no filler exercises here, every movement has a true intention and reason behind it, and every session, if done with proper intensity and focus, will push you further down the path of greater strength, power, mobility, conditioning, and overall athletic performance. Don't settle for bodybuilding routines if you are an athlete or have aspirations to grow as an athlete. Train using the same methods and principles as professional athletes do! This program takes you every step of the way, rep by rep, set by set, week by week. With a 7-day free trial there is no reason not to get started training like a pro and feel the difference in your performance!

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Get Stronger!
Develop your strength by following a professionally structured plan that develops strength and force development sustainably, allowing you to continue developing and avoid plateauing as you train.
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Be More Powerful!
With training structured so that your most powerful and rapid movements are in all the right places, develop the ability to move quickly and with intensity when you need too!
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Improve Posture and Trunk Integrity
Training well helps maintain effective trunk (torso) position during movement and improves the strength and endurance of postural muscles that often fatigue and lead to sloppy movement. Improving here is vital for anyone with athletic goals! You will feel the difference in how well you move on-court, on-field, and in day-to-day life.
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Intense Conditioning!
Our conditioning is short, efficient and intense! You will get the most out of your efforts if your efforts are aggressive, and that it what we do with our conditioning. We attack conditioning pieces at the end of our lifting sessions and also have a conditioning + core day mid-week to really develop your capacity for high intensity work.
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Track Everything!
I deliver programs through TrainHeroic because it is SO easy to keep track of all your training programs, all your history and all of your PRs. You won't need to worry about remembering what your load was last week or what movement you have coming up next, because it is all just a swipe or two away!
Features
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Programming 5 days per week
Strength, power, and conditioning sessions that will develop your athleticism and ability to move and perform like an athlete!
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered straight to your phone with TrainHeroic!
Whip out your phone, pull up your day's training, and rip in! Training is simple with Always An Athlete, so you can simply focus on performing.
Equipment
Required
Olympic Barbell + Weight Plates // Full Dumbbell Set // Pull Up Bars (different grips ideal) // Gym-Based Conditioning Equipment (Rower, Ski Erg, Assault Bike, // Bench
Recommended
'Functional' Training Area with Sled Track and Prowler Sled // TRX / Olympic Rings // Resistance Bands // Medicine Balls // Full Kettlebell Set
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Whole Body Pull

Conditioning

A

PREP - Whole Body Pull

3 min Row OR Ski 10 x Arabesque E/L 10 x Med Ball Slam 10 x Band Pullapart

B

Trap Bar Deadlift

3 x 8

C1

Undergrip Pull Up

3 x MAX

C2

Down/Up Plank

3 x 30

D1

DB Single Leg RDL

3 x 8

D2

Deadbug

3 x 8

E1

Wide Neutral Grip Cable Pulldown

3 x 12

E2

Band Face Pull

3 x 18

F

200m Row

Tuesday
Whole Body Push

Prep

A

PREP - Whole Body Push 2

3 min x Assault Bike 20 x Band Pullapart 20 x Prisoner Squat 10 x Push Up OR Incline Push Up

B

BB Hip Thrust (Shoulders Raised)

3 x 6

C1

DB Incline Bench Press

3 x 12

C2

Pallof Hold

3 x 20

D1

DB Split Squat

3 x 8

D2

Long Straight Arm Plank

3 x 20

E1

DB Hammer Press

3 x 12

E2

Decline Calf Raise

3 x 18

F

Cable Pushdown

3 x 18

Wednesday
Conditioning+ Core

Prep

A

PREP - 1km Row, Hip Thrust, Slam Ball

1km Row 2 x 15 Miniband Hip Thrust 2 x 10 Med Ball Slam 2 x 5 Inchworm

Conditioning

B

Sled Push - 10 x 15/45s

Load Sled to 75% Bodyweight 10 ROUNDS MAX Effort Distance x 15s 45s Rest Ensure movement is controlled and sled is pushed with quality leg drive

Conditioning

C

Seated Ski 10 x 30s/30s

Ski Machine Seated Ski Record Total Calories 10 ROUNDS 30s Work 30s Rest

D1

Long Straight Arm Plank

3 x 30

D2

Deadbug

3 x 10

D3

Ab Rollout

3 x 10

E

KB Single Arm Farmer Carry

3 x 15

Thursday
Lower Body

Prep

A

PREP - AAA - Lower Body 1

3-5 min x Lower Body Movement (bike, row, cross-trainer, etc.) 20 x Squat (bodyweight/air squat) 10 x Arabesque 10 x Jump Squat

B1

Box Jump

2 x 2

B2

Med Ball Slams

2 x 4

C1

BB RDL

3 x 6

C2

Side Plank (Arm Extended)

3 x 20

D

DB Walking Lunge

3 x 10

E

Hamstring Slideout

3 x 8

F

Assault Bike Tabata

Friday
Upper Body

Prep

A

PREP - AAA - Upper Body 1

3-5 min x Light-moderate upper body or whole body conditioning (row, ski, seated ski, assault bike, etc.) 20 x Standing Band Pullapart 20 x Plate Floor Press 10 x Med Ball Slam (light ball)

B1

DB Bench Row

3 x 8

B2

Push Up

3 x 8

C1

Seated Neutral Grip Cable Pulldown

3 x 12

C2

DB Overhead Press

3 x 12

D1

DB YWT

3 x 4

D2

DB Floor Press

3 x 12

E

E-Z Bar Curl

3 x 12

Coach
coach-avatar Jarrod Free

Strength & Conditioning Coach in Australia for over 8 years, Jarrod coaches elite academy rugby league teams and has helped develop more than 20 professional players, along with national athletes across many other sports. Working with people and athletes from so many disciplines, Jarrod knows how to develop athleticism from any level and is a coach you can trust to help you grow.

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Be the best athlete you can be!

Training like a pro doesn't take magic. It takes intensity and following the right training program. With guidance from an elite coach, this program will be what ignites your training and takes you to a new level!

Start My 7-Day Free Trial
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FAQs
How experienced should I be to follow this program?
This program is suited for anyone with at least 1 year of gym-based training experience and good movement mechanics with no injuries currently effecting them, or a beginner with an experienced coach guiding you through your training sessions.
Do I need a gym for this program?
This program is intended to be done in a fully-equipped gym.
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Always an Athlete
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Always an Athlete
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Always an Athlete
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Always an Athlete