EVERYDAY ATHLETE

ADAMS ATHLETIC

Soccer, Field Sports, Rugby

Coach

Dan Adams

The difference at local level isn't talent - it's physical preparation.

Everyday Athlete is built for competitive club athletes who want to move faster, hit harder, jump higher and stay durable across a long season. If you want an edge on game day, your training needs to go beyond generic gym work.

This program combines structured strength training with explosive power, speed and athletic movement work, using proven high-performance principles. Every session is designed to improve how you perform on the field, court or track - not just how you look in the gym.

Enhance your athletic performance.

*Price is in USD, which equals $60.00 AUD per month or $15.00pw AUD

$40 / mo

Get EVERYDAY ATHLETE

Structured Athletic Development

Programming is purpose-built to develop true athletic qualities: strength, speed, power and movement efficiency - not just general fitness.

Performance Tracking & Monitoring

Key lifts, outputs and training metrics are tracked to ensure consistent progress and accountability across the training cycle.

Resilience & Durability

Training methods improve tissue capacity, movement quality and load tolerance to help reduce injury risk and keep you available all season.

Features

Direct Access to Your Coach

Get guidance, feedback and accountability from experienced performance coaches who help you develop every session.

Programming 3 days per week

Follow a structured training schedule that builds strength, power, speed, and athletic movement efficiently - no guesswork, just results.

Step-by-Step Video Guidance

High-quality instructional videos make every exercise easy to understand and execute correctly, so you train safely and effectively.

Expert Coaching Support

Coaches provide detailed instructions, technique cues, and performance feedback - ensuring every rep develops real athletic qualities.

Delivered through TrainHeroic

Access your full program, track progress, and log performance easily through the Train Heroic app.

Equipment

Required

Fully equipped gym // Resistance Bands // Sleds // Plyo Boxes

Sample Week

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

Monday

LOWER EDA STRENGTH

Lower Body Banded Prep

1 x 15

Single Leg Plate Hops

3 x 6

Drop-in Skaters

3 x 6

Oscillatory Lunge Jumps

3 x 6

Oscillatory Squat Jumps

3 x 6

Seated to Vertical Jump

3 x 5

Banded Kettlebell Swing

4 x 3 @ 65, 67, 70, 70 %

Barbell Back Squat to Box

4 x 6 @ 65, 67, 70, 70 %

Trap Bar Deadlift

4 x 6 @ 65, 67, 70, 70 %

Barbell Hip Thrust

4 x 8 @ 60, 62, 65, 65 %

Romanian Deadlift (RDL)

3 x 8 @ 62, 62, 65 %

Barbell Step Ups

3 x 8 @ 60, 62, 65 %

Wednesday

UPPER EDA STRENGTH

Upper Body Banded Prep

1 x 15

Seated External Rotation

1 x 15

DB Incline Front Raise

1 x 15

Plyometric Push-Up to Plate

3 x 6

Incline Plyometric Push-Up

3 x 6

Laying Med Ball Chest Pass

3 x 5

1/2 Kneeling Medicine Ball Chest Pass

3 x 5

Barbell Bench Press

4 x 6 @ 65, 67, 70, 70 %

Barbell Bent Over Row from Pins

3 x 5 @ 60, 62, 65 %

30 Degree Incline Dumbbell Press

3 x 8 @ 60, 62, 65 %

Single Arm DB Row

3 x 8 @ 132.28, 136.69, 143.3 kg

Seated DB Lateral Raises

2 x 15

Seated Reverse DB Fly

2 x 15

Incline DB Bicep Curls

2 x 15

Cable Triceps Pushdown

2 x 15

Friday

FULL EDA POWER

Upper Body Banded Prep

1 x 15

Lower Body Banded Prep

1 x 15

Single Leg Plate Hops

3 x 6

Banded Broad Jumps

3 x 5

Eccentric Overload Box Jumps

3 x 4

Rocker Box Jump

3 x 4

Medicine Ball Lateral Scoop Toss

2 x 5

Medicine Ball Lateral Shot Put Throw

2 x 5

Barbell Back Squat Jumps

3 x 3 @ 60 %

Banded Barbell Bench Press

3 x 4 @ 50, 55, 60 %

Snatch Hang High Pull from Pins

3 x 3 @ 60 %

1/4 Depth Back Squats from Pins

2 x 3 @ 50 %

Barbell Pendlay Row

3 x 6 @ 50, 55, 60 %

Barbell Step Ups

2 x 5 @ 50 %

Coach

More from ADAMS ATHLETIC

Dan Adams

BSpExSc | Sports Science Lecturer 7 years with elite athletes. Helping you reach your peak performance.

DRIVEN TO PERFORM.

DRIVING THE DEVELOPMENT AND PERFORMANCE OF EVERY ATHLETE

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FAQs

Who is this program for?

Designed for competitive club athletes who want to move faster, jump higher, get stronger and gain an edge on game day.

Am I locked into a contract?

No - the program is fully flexible. You can cancel anytime with no long-term commitment.

What currency is this program in?

It is in USD, which equals $60.00 AUD per month or $15.00pw AUD

How much experience do I need?

The program is suitable for all athletic levels - from newer club athletes to seasoned players. Work at your own pace and build athletic qualities safely with guidance from your coach.

The Proof