The Performance Base: Training by Fred Ormerod in TrainHeroic

FORM S&C

Strength & Conditioning, Combat Sports, Rugby

Coach

Fred Ormerod

Features
0 sessions per week
Must use App app to view and log training
Team Training

$5 / mo

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Stronger. Fitter. Faster. Always.

You’ll consistently improve your strength, fitness, and speed with a structured program that keeps you progressing month after month.

Build Strength, Build an Engine. Perform

You’ll lift better, move better, and develop the kind of conditioning that helps you perform in any sport, event, or training goal.

Train Hard. Perform Harder.

Every session is designed to push you forward so you can show up stronger - whether that’s in the gym, on the field, in competition or in life.

Community + Coaching Access

You’re not training alone - you’re part of a team. You get access to a supportive community of people who train with intent, plus monthly live Q&A calls where you can ask questions, get feedback, and stay on track with direct guidance from an elite level

Where Serious Training Begins.

You get a clear plan, expert coaching, and nutrition guidance that helps you fuel like a pro, so you can train harder, recover better, and see real results.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 6 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Train with coaches who push you, understand your goals, and keep you progressing.

Sample Week

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

Coach

More from FORM S&C

Fred Ormerod

Join the Base. Raise Your Standard.

Unlock strength, fitness, and capability you didn’t realise you had - with coaching that develops you like a real athlete and a community to join you on the way.

Start My 7-Day Free Trial

FAQs

What level of fitness do I need to start?

You don’t need to be “fit enough” — the program is built to meet you where you are. Every session has clear progressions so beginners, intermediates, and experienced athletes can all train effectively.

Will this help me if I play a sport or compete?

Yes. The sports specific fallacy is over. Elite level S&C training is designed to improve strength, speed, power, conditioning, and overall athleticism - qualities that transfer directly any sport and life to keep you playing your sport as much and as long as possible.

How much training do I need to do each week?

Most people follow 3-6 sessions per week. You can scale up or down depending on your schedule, and the program gives you clear guidance on what to prioritise.

Do I need special equipment or a full gym?

A basic gym setup is ideal - barbell, dumbbells, cable machine, and some space to move. If you train at home or have limited kit, alternatives are provided.

Is nutrition included?

Yes. You’ll get simple, practical nutrition guidance each week to help you recover better, perform harder, and fuel like an athlete without restrictive dieting.

Will I actually see my coach?

Yes. Monthly online Q&A's are recorded so even if you miss them you can catch up and you can message any time. Coaching is a conversation with which we both get better.

The Proof