Weekend Warrior

Weekend Warriors

Strength & Conditioning, Field Sports, Plyometrics, General Fitness, Weightlifting, Racket Sports
Coach
Jamie Johnstone

Do you want to be faster, stronger, and fitter?

Do you want to have more fun training?

This is a general physical preparation (GPP) program which covers all the bases from low intensity aerobic conditioning, maximum strength and hypertrophy, explosive power, plyometrics, to sprinting and other high intensity conditioning applications.

Building muscle is great fun... But being athletic requires more than shifting some tin around in the gym.

Expect field sessions, gym workouts, and new ways to explore movement. I built this program to prepare myself for the demands of weekly sport.

Whether you play in a competitive team, you just like knocking a ball around, or you're a weekend warrior on the footy pitch - this training program will prepare you.

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Take The Guesswork Out Of Programming
Let me worry about the exercise selection - just turn up and train hard!
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Be Athletic Without Sacrificing Gains
Start training to be faster, fitter, stronger, and more explosive... without sacrificing your gains.
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Unlimited Coaching Access
This is as close to 1-1 online coaching as it gets. I’ll be there daily to answer questions, hype you up, and provide almost instant feedback. Expect form checks, guidance and technique breakdowns.
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Join The Team!
Be part of a team of like-minded folk who just want to get fitter, and stronger, and hype each other up!
Features
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Access to your coaches
I'm here to push you, have a laugh, and ultimately gas you up.
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Programming 5 days per week
Each day focuses on a different intensity to cover all bases and effectively manage training stress throughout the week.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all in-app
Equipment
Required
Barbells and Plates // Dumbbells // Med Balls // Rower, Bike, Treadmill, or Assault Bike
Recommended
Cable Machines // KBs // Sled // Leg Press // Leg Curl // Leg Extension // Rower, Bike, Treadmill, or Assault Bike // Adductor Machine
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Strength 1

A

Jefferson Curls

B

Front Squat

2 x 8

C

Bent Over Row

2 x 8

D

DB Side Bends

2 x 8

E

Bulgarian Split Squat

2 x 8

Tuesday
Low Stim Conditioning

A

SL Foam Roller Bridge

@ 45

B

SL Leg Extension ISO

@ 45

C

Dead Hang

2 x 1 @ 1:30

D1

SkiErg

2 x 5:00

D2

Treadmill Work

2 x 5:00

E1

Crossover Step Up

1 x 5:00

E2

Walking Lunges

1 x 5:00

Wednesday
Strength 2

A

Bridge

1 x 5:00

B

Deep Plyos

1 x 6:00

C

Half Kneeling Med Ball Scoop Throws

2 x 8

D

Incline DB Bench Press

2 x 8

E

Lat Pulldown

2 x 8

Thursday
Sprints & Plyos 2

A

Half Kneeling Overhead MB Slam

1 x 6:00

B

Hops

2 x 5

C

Sled Push

3 x 1

D

Sprint

2 x 15

E

Low Hang Power Snatch

2 x 3

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Jump On The Team!

Sign up here.

Start My 7-Day Free Trial
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FAQs
Who Is This For?
Anyone who wants to be strong and athletic. I built this program to cover every base from speed and plyos, to strength and hypertrophy, and conditioning.
What If I Miss A Day?
No sweat. I'll give recommendations on where/which day might be best to skip in any given week if you need to do so. But no stress if you miss a day. You can either catch up later in the week or wait until the next.
Is It Beginner Friendly?
Absolutely. I'd recommend some experience with the main barbell lifts but you'll also have access to me as your coach for form checks and my technique guides.
What If I Can't Olympic Lift?
You can still get a lot of the benefits from doing the oly lifts 'poorly'. They require more skill than a lot of other exercises, but for that reason, they provide an endless amount of novelty and fun too. I'll be there to help you with technique and keep you on track.
What Kind Of Training Will There Be?
This is a 'general physical preparation' program. It's designed to lift the floor of all athletic qualities from top-end speed, acceleration, and elasticity, to explosive power, strength, hypertrophy, and conditioning.
What If I Can't Train 5 x Per Week?
No stress - shoot me a message in the chat and I'll advise you on how to structure your weekly training plan to fit your schedule. You can prioritise specific sessions to align with your goals, and you can bunch sessions together to reduce training frequency too. We can build that out together.
Join Your Virtual Gym

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

Weekend Warrior
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Weekend Warrior
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Weekend Warrior
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