Adapt & Develop Off-Season Program

Coach
James Crichton

The Resilient Athlete is a program designed to make you a robust, resilient and slick moving individual. This concept of training is favourable to have you prepared to meet sports demands and daily tasks. You'll get weekly access to us to ensure your working in the right direction and thrive in a community that will have you smashing pb's on the regs.

Features
4 sessions per week
Must use App app to view and log training
Team Training
$28 / mo
Start My 7-Day Free Trial
benefit-image-0
Reduce Chances of Injury
you can never fully prevent injury but you can certainly put yourself in a position where you are less likely to get hurt, this program will do that exactly as you chase physical qualities that help you prepare for you sport
benefit-image-1
Get Strong, Powerful & Jacked
training for sports doesn't mean we neglect bodybuilding or gaining muscle, it just means we don't totally rely on it. it's imperative you develop you ability to sprint as fast as possible, change direction as sharp as possible and of course being being will not only help you do that you'll look sick with your top off.
Features
feature-icon
Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Committed Teammates
A vibrant community that will keep you pushing to unlock your best
feature-icon
Delivered through TrainHeroic
sample week banner image
phoneMockup
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2026-04-26
Monday
2026-4-27

A

Extensive Plyo Circuit

1 x 10

B

Relaxed Skipping

C

Gallops for Height

3 x 10

D

Skips (distance)

3 x 15

E

10m Flys (build up)

3 x 20

F

Long Accels (tempo)

3 x 60

Tuesday
2026-04-28

A

Assault Bike

1 x 20:00

B

Safety Bar Hatfield Squats

3 x 8 @ 7

C

Romanian Deadlift

3 x 8 @ 7

D

Barbell Bench Press

3 x 8 @ 7

E

Chest-Supported DB Row

3 x 8 @ 7

F1

Adductor Machine

3 x 15

F2

Seated Calf Raise

3 x 15 @ 7

Wednesday
2026-4-29
Thursday
2026-04-30

A1

MB Wide Stance Deep Tiers

3 x 10

A2

Slalom Split Stance (deep tier)

3 x 10

B

Hang Power Clean

3 x 5

C1

Barbell Box Squat

3 x 5 @ 8

C2

Seated MB Box Jump

3 x 2

D

Hamstring Bridge (foam roller)

3 x 30

E

Chin-Up

4 x 8

F1

Side Bends (arm elevated)

3 x 12

F2

SA Tricep Extension

3 x 12

Friday
2026-05-01

A1

Banded Crossover Iso

3 x 20

A2

Single Leg Wall Drive

3 x 12

B1

Banded Open Step

3 x 3

B2

Alternating Split Stance Pogos

3 x 12

B3

POC Lateral Steps

3 x 8

C

Sled Push (acceleration)

4 x 10

D

MB Broad Jump

3 x 1

E

Half Kneeling Lateral Sprint

4 x 5

F

Hands On Hips Sprint

4 x 5

Saturday
2026-5-2

A

Concept 2 Bike

1 x 18:00

B

Z-Press

1 x 20 @ 7

C1

Prone Machine Hamstring Curl

1 x 20 @ 7

C2

Leg Extension

1 x 20 @ 7

D1

Seated Lu Raise

1 x 20

D2

Hammer Curls (long seated)

3 x 15

E1

Single Knee to Chest Sit Up

3 x 10

E2

Standing Barbell Calf Raise

3 x 10 @ 7

E3

KB Bent Over Side Swings

3 x 16 @ 6

Coach
More from Adapt & Develop Off-Season Program
coach-avatar James Crichton

closer-image-1
closer-image-2
Now or Never

you can either keep doing the same thing or actually change what you are doing that isn't working to create change...

Start My 7-Day Free Trial
closer-image-3
FAQs
Who Is This Training For?
as much as I'm directing at football players this program is for anyone. a well-rounded program is one that challenges the body in different positions at different speed &, loads through different planes of movement. not just lifting weights as these are fundamental requirements for movement.
The Proof
verified-athlete-avatar

Verified Athlete

""

Join Your Virtual Gym

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

Adapt & Develop Off-Season Program
screenshot1
Adapt & Develop Off-Season Program
screenshot2
Adapt & Develop Off-Season Program
screenshot3
Adapt & Develop Off-Season Program
Start My 7-Day Free Trial