Coach Crawford

General Fitness
Coach
Daniel Crawford

This program bridges the gap between looking athletic and being athletic. The Everyday Athlete is about building a body you can use.

Whether that's playing sport no matter how competitive or simply being down to take on the kids in a running race without the fear of blowing a hammie, shoot some hoops or climb on the playground. You need to train and expose your body to some athletic stimulus.

Everyday Athlete programming builds these athletic qualities by using traditional strength and body building style training because everyone still loves the feeling of a good pump session but we combine power based athletic movements on top. Add in some resilience work to keep the common injury sites robust and a touch of mobility and you have the making's of an athlete

Everyday Athlete is for everyday people who want to push their limits a little and use the gym as a platform to be able to use their body athletically outside it.

Features
4 sessions per week
Must use App app to view and log training
Team Training
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Look and PERFORM like an athlete
Being athletic is the cheat code to enjoy a quality life. When you are physically prepared for anything more opportunities for life's adventures open up to you. Do you want to play social sport, sign up for runs, events, be able to sprint, jump, throw, climb with your kids but never do because you are afraid of your body letting you down? You need Everyday Athlete Programming.
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Strength and Power
We still smash weights and foundational movements. Strength is the platform which we build athleticism on. There's no reason you can't get a mad pump on while also being able to jump higher, move faster and build resilience at common injury prone sites.
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Proven through 20+ years of experience
My experiences as a professional boxer and an S&C coach of everyone from the regular Joe's to elite level athletes in multiple sports have given me a big lens to view and shape a program. I know how to combine the scientific principles of training and enough variety so it's engaging without the BS. You'll have access to my personal programming that I use now to stay fit, healthy and athletic.
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Access to me
I'll be here to answer your training related questions, build up a like minded community of Everyday Athletes and smash some PB's!
Features
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Access to your coach
Hit me up with questions. I'll be here to provide feedback if required so you can get the most from your training
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Programming 4 days per week
Your favourite heavy strength lifts with plyos, body resilience, mobility, power work etc. Progress or regress as you need
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Exercise Video
Videos of exercises are attached to your program to guide you on movements you aren't sure on.
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Detailed, expert instruction
Everything is explained and programmed in an intelligent matter with accountability and feedback to pump you up!
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
The TrainHeroic app makes logging sessions super easy. You have the ability to adjust and log on the fly with everything stored for future reference
Equipment
Recommended
Required: Squat rack // Barbell // Plates (steel or bumper) // DB's // Medball // Resistance Band // Plyo boxes 
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Week 1 Day 1

A1

Rotational MedBall Scoop Toss

3 x 10

A2

MedBall Lateral Slams to Single Arm Throw/Punch

3 x 3

B

Bench Press

10, 8, 6, 6, 8

C

Eccentric Chin Up w/Hold

4 x 5 @ 0:03

D1

DB Reverse Fly w/Head Support

4 x 8

D2

Lateral Raise

4 x 8

E1

Hammer Curl

4 x 8

E2

DB Tricep Extensions

4 x 8

Tuesday
Week 1 Day 2

A1

A-Skip

4 x 10

A2

Pogos

3 x 10

B

BB Standing Single Leg Calf Raise Iso

3 x 10

C

High Bar Back Squat

6, 6, 6, 8

D1

BB Step Up to Hip Lock

4 x 5

D2

TRX Hamstring Curls

4 x 8

E1

Copenhagen plank

3 x 0:30

E2

Shin Box 90/90 Hip Rotations

3 x 30

Wednesday
Week 1 Day 3

A1

Lat/T-Spine Mobility Drill

3 x 4

A2

WGS - Worlds Greatest Stretch

3 x 4

B1

1-Arm DB Row

5 x 8

B2

Band Explosive Row

5 x 8

C1

Incline DB Bench Press

5 x 8

C2

Supine MedBall Throw

5 x 6

D1

BB Shoulder press

3 x 8

D2

Half Kneeling Landmine Single Arm Shoulder Press

3 x 5

Thursday
Week 1 Day 4

A1

CMJ - Counter Movement Jump

3 x 5

A2

Lateral Bounds to Stabilize

3 x 5

B

Deadlift

8, 6, 6, 4

C

Paused Front Squat

4 x 4

D1

Walking Lunges

3 x 5

D2

KB swings

3 x 8

D3

Shin Box 90/90 Hip Rotations

3 x 30

FAQs
What if I can't do all the movements?
You're not obligated to do everything as prescribed. There will be regressions if needed and you can always send me a msg if there's not. The reps, sets, times etc prescribed are the goal. Aim for it, do your best and log what you do.
Can I train from a home gym?
Yes. The program is designed to use mostly barbells/DB's/medballs. Even in a busy globo gym access to machine equipment can be hard. I encourage you to be adaptable. Substitute were possible and prioritise making it work over having the perfect set up.
Are there conditioning workouts?
No. The program is designed to give you the strength, power, speed qualities so your body is resilient and prepared to do your own conditioning. Be that running, riding, social sport etc.
Can you personalise my sessions?
Not in the Everyday Athlete program. But I do offer personalised coaching as a separate product. Some me a msg and we can get you started.
Join Your Virtual Gym

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

Everyday Athlete
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Everyday Athlete
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Everyday Athlete
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