Sprint - Lowers - Uppers

Nathan Kiely Athletic Performance

Speed, Strength & Conditioning, General Fitness, Field Sports

Coach

Nathan Kiely

SPRINT - LOWERS - UPPERS

If you've followed my training online and want a structured plan that mirrors those methods, this program is for you.

What You Get:
✅ Sprint Workouts – Build elite speed and explosiveness
✅ Lower Body Strength & Power – Develop serious leg drive
✅ Upper Body Muscle-Building – Strengthen and sculpt your upper body

Elite Training for Every Athlete
I’ve taken the proven methods I use with top athletes and made them accessible to everyone.

🔹 Proven Performance Principles – Backed by real-world results
🔹 Built for Any Athlete – Designed for all levels, straight to your pocket
🔹 Quality Over Quantity – No fluff, just effective, high-intensity sessions

Designed for Athletic Domination
Whether you're in the off-season or training year-round, this program will sharpen your speed, build explosive power, and pack on lean muscle. Perfect for footballers, rugby players, and all serious athletes.

Program Breakdown:
🏋️ 60-minute workouts
🏃 2 field sessions & 4 gym sessions per week
📅 Year-round programming

For those who refuse to settle. Are you in?

🚨 IMPORTANT: PRICE IN USD 🚨

$29 / mo

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Develop explosive speed

First step speed off the line or shut the gate back end in open pastures, this program hones in on field-centric training for the ultimate transfer of power to the playing arena. Ready to dominate the paddock like never before.

Athletic lower body strength training

Crafted with an eye on tailored plyometrics, Olympic weightlifting, and ballistic exercises, this program is your ticket to forging raw, explosive leg strength and power. Propel yourself to new heights, blitz through opponents, and leave no doubts about your speed and power.

Time to up size your shirt drawer

Strategically employing armour building techniques, this program artfully crafts lean muscle mass that complements and enhances your athletic prowess without slowing you down. Unleash a sculpted, athletic physique and dominates on the field.

Features

Access to your coach

A coach in your pocket who will hold you accountable and provide the feedback you need to grow.

Programming 6 days per week

Keep holy the Sabbath - but otherwise, go to work.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Comprehensive coaching cues and points of performance to get the most from every rep.

Committed Teammates

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

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coach & team will push you harder, know you better, and keep you going longer, all through my app.

Equipment

Required

Barbell // Dumbbells // Sled or a prowler

Recommended

Glute-ham developer // Vertec, timing mat or force plates // Plyometric box and hurdles // Chest supported row machine // Smith machine // Cable machine

Sample Week

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

Monday

Week 1 Day 1 - Max valocity speed

Wall Hip Flexor Stretch

1 x 1:00

Wall Hip Spindle w/ Reach

2 x 6

Wall Slide Hip Lock

2 x 6

Wall Two Taps To Hip Lock w/ Ball

2 x 6 @ 2.2 kg

Dynamic Warm Up - Blue Program

Tuck Jump

2 x 5

Scissor Run

3 x 20

High Knee Cycle Bleeds

4 x 2 @ 10, 20, 30, 40

Fly 20 m

3 x 20

Short High-Intensity Intervals 15: 15

2 x 12

Tuesday

Week 1 Day 2 - Lower body strength 1

High Bar Back Squat

4 x 8 @ 45, 60, 65, 70 %

Hurdle Jumps - Continuous

2 x 5

Countermovement Jump

2 x 5

Barbell Step Up + Hip Lock

3 x 5 @ 60, 65, 70 %

Barbell RDL

3 x 8 @ 65, 70, 75 %

Knee Extensions - Double Up - Single Down

2 x 5

Single Leg Eccentric Hamstring Slide Outs

2 x 5

Calf Raise - Double Up - Single Down

2 x 5

Wednesday

Week 1 Day 3 - Upper body strength 1

Bench Press

5 x 8 @ 45, 58, 60, 63, 68 %

Pull Up

4 x 8 @ 45, 60, 63, 68 %

Seated DB Press

3 x 10 @ 55, 60, 65 %

Seated Low Cable Row

3 x 10 @ 55, 60, 65 %

Incline Cable Chest Fly

3 x 10

DB Lateral Raise

3 x 10

EZ Bar Skull Crushers

3 x 10

EZ Bar Biceps Curl

3 x 10

Thursday

Week 1 Day 4 - Acceleration speed

Wall Hip Flexor Stretch

1 x 1:00

Wall Hip Spindle w/ Reach

2 x 6

Wall Slide Hip Lock

2 x 6

Wall Two Taps To Hip Lock w/ Ball

2 x 6 @ 2.2 kg

Dynamic Warm Up - Blue Program

Tuck Jump

2 x 5

Triple Exchange

1 x 2 @ 10

A-Skip Switch

1 x 2 @ 10

Stride Throughs

3 x 2 @ 10, 20, 30

Resisted Acceleration Sprint

2, 1 @ 10

Accel 20 m

1, 2

Short High-Intensity Intervals 10: 10

2 x 9

Friday

Week 1 Day 5 - Lower body strength 2

Hang Clean Speed Shrug

1 x 5 @ 44.09 kg

High Hang Muscle Clean

1 x 5 @ 44.09 kg

Toes - Shrug - Drop and Catch

1 x 5 @ 44.09 kg

Power Clean

5 x 5 @ 58, 65, 70, 73, 78 %

Barefoot Rudiment Series

2 x 10

Pogos

3 x 10

Barbell Bulgarian Split Squat

3 x 5 @ 60, 65, 70 %

Prone Single Leg Hip Extension - GHD

3 x 3

Prowler Push

2 x 20

Reverse Sled Drag

2 x 20

Saturday

Week 1 Day 6 - Upper body strength 2

Bench Press

8, 6, 5, 5, 5 @ 45, 60, 70, 73, 78 %

Chin Up Neutral Grip

5 x 3 @ 83, 83, 85, 88, 90 %

Incline DB Press

3 x 10 @ 55, 60, 65 %

Iso-lateral Row

3 x 10 @ 55, 60, 65 %

DB Chest Fly

3 x 10

Cable Rope Face Pull

3 x 10

DB Curl And Press

3 x 8

Coach

More from Nathan Kiely Athletic Performance

Nathan Kiely

Trusted by elite professional athletes, a highly sought-after performance coach specialising in speed, power, and strength development. With extensive experience coaching at the highest levels, Nathan has worked with top-tier teams, including the Brisbane Broncos (speed and rehab coach).

Train like an athlete

A bigger, faster, stronger, more powerful version of you.

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FAQs

Is this the right program for me?

Are your goals to train more athletically, get faster and more powerful, all while continuing to develop your strength and physique? If so, then this is the perfect training program for you.

What should I expect doing this program?

You will be completing one of three different training session types: speed training (on a field), lower body strength or upper body strength. Each session should take approximately 60-minutes to complete.

Can I speak directly to my coach?

Absolutely! Don't understand a coaching cue, want a form check, need to scale or substitute an exercise? The TrainHeroic app provides an easy-to-use chat function so you can direct message me any time you like with questions or videos so you can get the most out of the program.

What if I can't train six days per week?

No problem at all. You'll get the best results by doing all the sessions as planned. However, if you can only get four or five sessions in per week, I recommend following the sessions in sequence and working through them to fit your own training schedule as needed. You'll still make great gains!

I'm new to the gym, should I do this program?

No. I recommend this program to intermediate/advanced trainees looking to take their training to the next level. This is NOT a beginner program. You will be expected to perform weighted chin-ups, power cleans (you don't need to be competent - but willing to learn) and plyometric exercises.

How long does the program last?

New workouts are constantly being added to the program. It lasts all year round if you want it to. Remember, if you don't love it, cancel anytime - no strings attached.

I keep pulling my hamstring. Can I do a program with sprints in it?

Absolutely. Research tells us that the best way to mitigate the risk of hamstring injuries is regular and controlled sprint running. This program is perfect for developing resilient and fast sprinters. If you're concerned about your injury history - just message me and we can make mofifications.

Is this the right program for my sport?

Running-based field sports that require high-intensity accelerations and sprints, explosive strength and muscle mass for collisions. I mainly use this program in the off-season with rugby (league and union), American football, Gaelic football, and Australian rules football players.

What facilities do I need?

A sports field - preferably with a consistent, firm surface and marked lines. A well-equipped functional training gym with a track, weightifting platforms and bumper plates.

I don't play any sport, can I do this program?

Hell yeah! I'm a washed up weekend warrior who hasn't played competitive sport in years, and this is precisely how I train!

The Proof