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The Performance Base

FORM S&C

Strength & Conditioning, Combat Sports, Rugby

Coach

Fred Ormerod

The Performance Base is your home for serious, structured athletic development a training community built for people who want to get stronger, fitter, faster, more powerful, and capable across every domain of performance.

This is not a “workout subscription.” It’s a long‑term performance system designed to build the physical qualities that matter everywhere: strength, speed, power, conditioning, robustness, and a huge engine.

Whether you’re a combat sports athlete, a footballer, a rugby player, a runner, a Hyrox competitor, or someone who simply wants to train like an athlete and feel unstoppable, The Performance Base gives you the foundation to excel.

$40 / mo

Start My 7-Day Free Trial

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.

Equipment

Required

Barbell // Dumbbell // Bench

Recommended

Bands // Cables // Machines

Sample Week

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

Sunday

Thighrox

Run

1 x 800

Conditioning

Thighrox

Walking lunges 10kg Wall balls 3kg Burpees 5-10-15-20-25-20-15-10-5 Sled push 80kg/50kg 10m each round

Run

1 x 800

Tuesday

2026-09-14

Handwalkout to cobra pose

2 x 10

Banded Scap Push Ups

2 x 10

Curtsy step down

2 x 8

Back Squat

3, 3, 3, 5, 5, 5 @ _ , 78, 78, 65, 65, 65 %

Bench Press

3, 3, 3, 5, 5, 5 @ _ , 78, 78, 65, 65, 65 %

Leg Press

3 x 5

Copenhagen DB Pallof Press

3 x 8

Wednesday

2026-09-15

cat cow 1

2 x 10

Back Extension

2 x 8

Knees banded goblet squat

2 x 8

Deadlift

3, 3, 3, 5, 5, 5 @ _ , 72, 72, 62, 62, 62 %

RDL

2 x 4

Snatch Grip RDL

2 x 6

Pendlay Row

3 x 6

Thursday

2026-09-16

Weighted Plank Hold

2 x 0:30

Side Plank

2 x 0:20

side plank dips (feet elevated)

2 x 6

Single Leg hip flexor plank

2 x 0:20

sprint stance DB RDL

3 x 6

Band Crab Walk

3 x 20

Farmers carry

3 x 2:00

Sled Push

1 x 5:00

Friday

2026-9-17

supine cuban rotation

2 x 10

thoracic wall half kneeling stretch

2 x 10

Wall Balls

2 x 10

shoulder plate hinge reach with rotation

3 x 6

Close Grip Bench Press

6 x 6

Dips

4 x 6

1-Arm DB Row

3 x 8

zottman curl

3 x 12

Saturday

2026-09-18

Leg Extension

3 x 8

Stiletto Squats (high bar)

3 x 6

Back Extension

3 x 8

Barbell Bicep Curl

3 x 8

Barbell Upright Row

3 x 8

Coach

More from FORM S&C

Fred Ormerod

A no‑fluff strength & conditioning coach who builds capable, athletic humans with clear systems, real standards, and evidence‑based training that actually transfers to sport and life.

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