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Giddy up

Nathan Kiely Athletic Performance

Field Sports, Rugby, Gaelic Football
Coach
Nathan Kiely

Giddy up gives you the kick up the ass you need to wrangle the competition.

Flexible programming for up to six training days per week:

✔ Strength and power
✔ Speed and agility
✔ Off-feet conditioning
✔ Running-based energy system development
✔ Recovery protocols

Designed to unlock your inner athlete. Get bigger, stronger, faster and fitter with GIDDY UP.

Like-minded training community with easy access to coaching and technique feedback.

No horsing around here - all killer, no filler.

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ADDRESS THE FINE DETAILS
Take advantage of advanced field and running prep drills usually reserved just for the pros.
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INTEGRATED SPEED & AGILITY TRAINING
Align speed and agility sessions with your weekly strength and power program. Develop your first step quickness, highlight reel side step, and build shut the gate top end speed.
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COMPLETE STRENGTH & POWER PROGRAM
All your bases covered with my most refined field-sports strength and power program ever. Develop a bigger, stronger, and more powerful physique. Build your resilience and robustness to withstand more knocks and recover faster. Enhance your explosive strength and plyometric capabilities to unlock true athleticism.
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THE COMPLETE ATHLETE
Enhance your readiness with targeted mobility and recovery sessions. Unlock your hips to gain FREE SPEED. Learn how to use heat exposure to enhance your aerobic performance. Move better, feel better, perform better - every day!
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ENGINE ROOM
Develop your energy systems with off-feet and running-based conditioning sessions. Designed specifically to challenge and benchmark your fitness performance, these sessions will hurt - but you're guaranteed to come crawling back for more.
Features
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Take your program anywhere, anytime
Complete programming solution in your pocket!
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Programming 6 days per week
Two base strength sessions each week plus SEVEN optional bonus program components to pad out the perfect routine to suit your needs.
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Exercise video guidance
Instructional videos to guide you through each exercise/drill and make execution easy.
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Detailed, expert instruction
A coach who will hold you accountable and provide the feedback you need to grow.
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Compete with your team mates
A like-minded community that will keep you pushing to unlock your best.
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Delivered through TrainHeroic
Celebrate your PRs and share training stats on your personal athlete profile and social media.
Equipment
Required
Barbell & plates // Dumbbells or kettlebells // Power rack or cage // Something to jump on or over // Sled or hill for sprints // Hurdles, cones or a marked field
Recommended
Watt bike, rower, ski erg or assault bike // Heavy resistance bands // Cable machine
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
FLEXIBILITY & REGENERATION

Flexibility Circuit

A

Wet Recovery - Hot / Cold Contrast

B

Tuesday
FIELD SESSION

Hip-Groin Prep Circuit for Agility

A

Accel-Agility Pre-Fab Series

B

Accel-Agility Mechanics

C

Triangle Steps & Y-Cuts 2 x 4 ES

D

Accels 4 x 20 m

E

Conditioning - Double Dip

F

Tuesday
STRENGTH-POWER FULL BODY 1

Grease the Groove - Movement Prep

A

B1

High Bar Back Squat

6, 5, 5, 5, 5, 5 @ 45, 55, 65, 65, 75, 75 %

B2

Hurdle Jumps

4 x 4

C1

Chin Up Neutral Grip

8, 6, 5, 5 @ 50, 65, 78, 83 %

C2

Cable Rotate & Catch

3 x 6

D1

DB Reverse Lunge To A

3 x 5 @ 60, 70, 80 %

D2

Single Leg Prone Hip Extension

3 x 5

E1

Single Arm DB Row

3 x 8 @ 60, 65, 70 %

E2

GHD Side Hold With Chest Plate Punch

3 x 8

Wednesday
FIELD SESSION

A1

Wall Figure Four Glute Stretch

1 x 1:00

A2

Partner Hip Flexor PNF

1 x 3 @ 3

Up Tempo Dynamic Stretches

B

Foot-Ankle-Calf Prep Series

C

Linear Speed Pre-Fabs: Spindles, Plate Switches & Banded Yuris 2 x 6 ES

D

Linear Speed Mechanics 2-4 x 20 m Each

E

Linear Speed 4 x 60 m

F

G

1 KM Efforts

Wednesday
STRENGTH-POWER FULL BODY 2

Grease the Groove - Movement Prep

A

B1

Clean Pull From Hang

6 x 5 @ 55, 65, 75, 80, 80, 80 %

B2

12 Inch Drop Jump

4 x 4

C1

Bench Press

7 x 5 @ 50, 50, 60, 60, 60, 65, 65 %

C2

Cable Rotation - Low to High

3 x 6

D1

DB Step Up To A

3 x 5 @ 60, 70, 80 %

D2

Seated DB Press

3 x 12

E1

Barbell RDL

3 x 8 @ 65, 70, 75 %

E2

Single Leg Eccentric Hamstring Slide Outs

2 x 5

Thursday
OPTIONAL X-TRAINING

Option 1 - Rower

A

10 x 500 m ON / 1:00 REST

Option 2 - Watt Bike

B

4 x 4:00 ON / 2:00 OFF

Option 3 - Elliptical

C

PYRAMID 1:00, 2:00, 3:00, 2:00, 1:00 Efforts w/ 1 min recoveries

Option 4 - Assault Bike

D

DEATH BY ASSAULT - EMOM First min = 1 CAL Second min = 2 CALS Third min = 3 CALS Etc...

Friday
UPPER BODY STRENGTH

A1

Dumbbell Bench Press

10, 10, 8, 8

A2

Lat Pull Down - Neutral Grip

10, 10, 8, 8

B1

Incline DB Press

3 x 12

B2

Seated Low Cable Row

3 x 12

C1

DB Curl And Press

3 x 8

C2

Side Plank Hold

3 x 30

D1

Pallof Press

3 x 8

D2

Dead Bug - Band Pull Over

3 x 8

Saturday
FIELD SESSION

Field Warm Up - Multi-planar Dynamics

A

Energy System Development

B

SHORT HIGH-INTENSITY INTERVALS 3 SETS x 8 REPS 15 s WORK / 15 s REST 3 mins RECOVERY BETWEEN SETS

Penalties

C

- IF YOU CAN'T HANDLE THE INTENSITY, YOU'LL GET THE VOLUME - 1 MALCOLM FOR EVERY MISS NO TARGET TIME

Saturday
STRENGTH-POWER SESSION - PRIMER

A1

Trap Bar Jump From Hang

4 x 4

A2

Box Jump

4 x 4

B1

Bench Press Banded

4 x 4 @ 45, 55, 65, 75 %

B2

Bench Pull

4 x 4 @ 55, 65, 75, 85 %

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FAQs
Who is this training for?
Anyone who wants to be more athletic. Whether you're a weekend warrior, aspiring pro or everyday hero, Giddy Up is designed to unlock a bigger, faster, stronger and fitter version of you. Using advanced training methods usually reserved just for the elite - it's time to level up your program.
What if I miss a day?
Don't stress - you can easily modify the training week by moving workouts in your TrainHeroic calendar. Remember, only two primary strength sessions are compulsary (and even these can be moved to better fit your schedule). Everything else is a bonus - so just make it fit best to suit you.
What should I expect on an average training day?
Main training days include a speed-agility session and strength-power session. These are the pillars of developing your athleticism. Each session lasts 45-60 minutes. Additional training days include off-feet conditioning, upper body hypertrophy, running and recovery protocols.
Do I have to do the speed-agility sessions?
No. Plenty of members of Giddy Up get their field work with their club and use this program just for the gym workouts. The speed-agility sessions can be useful in the off-season for some extra workouts, but they are not compulsary if you just want the benefits of the strength-power sessions.
How much communication will I get with the coach?
Through the TrainHeroic app, you will get a constant line of communication with your head coach and a bunch of other seasoned Giddy Up members who can all assist you with any questions, modifications or advice you need along the way. Need a form check? Just add a video to the group chat!
What if I don't have all the equipment required?
No problem! Let us know what you've got access to and we'll come up with a suitable modification just for you!
Can I get a free trial?
Absolutely! Sign up for a free 7-day trail today. Try Giddy Up out for free with no obligations or questions asked - cancel any time. If you don't love it, you don't need to sign up.
The Proof
verified-athlete-avatar Herbie Farnworth

England international | Dally M Center

Verified Athlete

"Nathan's training really enhanced my acceleration, especially over the first 10 m."

verified-athlete-avatar Deine Mariner

Brisbane Broncos NRL speedster

Verified Athlete

"Nathan's programs brought a lot out of me. Not only the physical side, but the technical side as well."

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