The Athlete Programme

Accelerate Coaching

Rugby, Soccer, Strength & Conditioning, Football , Boxing, Field Sports, Racket Sports, Power Sports , Youth Sports, Combat Sports

Coach

Ed Miles MSc ASCC

The Athlete Programme is a comprehensive training plan designed to enhance athletic performance across all sports. This online programme focuses on building strength, power, speed, endurance, and agility, based on developing all round athleticism and maximising transfer to the sport. Whether you’re a professional competitor or an aspiring athlete, this programme will help you achieve peak physical condition.

Utilising methods that are evidence based and currently being used by the best athletes and coaches in the world, this programme allows you to #TrainLikeAnAthlete regardless of your level or location!

$48 / mo

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Maintain peak condition!

Most people get into great shape during pre-season and then lose it all as competition and games coming rolling around. This programme will give you a structured plan and help you build strength, stack on muscle, get fitter and faster as the season goes on!

The Latest Methods

Our expert coaching team stays up to date with all the latest methods, which we give you access to! As methods evolve, so will your programme!

No stone left unturned!

The programme focusses on all aspects of physical performance, but not to the detriment of your sport. Become more powerful, stronger, faster, fitter, bigger!

Features

Programming 7 days per week

Daily strength sessions, conditioning and recovery strategies that are 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.

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. All sessions delivered to your phone via TrainHeroic.

Equipment

Required

BARBELL // PLATES // DUMBBELLS // BANDS // MACHINES // CARDIO EQUIPMENT

Sample Week

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

Monday

Lower Body Power & Strength

Adductor Rocks

2 x 8

Single Leg RDL

2 x 6

Walkout with Spiderman

2 x 3

4-way Pogo

2 x 6

Extensive Bounds

2 x 5

Hang Snatch High Pull

3 x 3

Lower Body Option

4 x 6

Box to Box Loaded Hip Iso Hold

2 x 0:20

Seated Soleus Raise

2 x 8

Isolation Options

Select an option based on your individual needs and stick to it each week: HIPS: Star Plank 2 x 30s e/s Copenhagen 2 x 15s e/s ANKLES: Calf Raise 2 x 10 e/s Tibialis Raise 2 x 10 KNEES: Leg Extension Iso Hold (45deg) 2 x 30s e/s

Tuesday

Upper Body Power & Strength

Thoracic Reach Through

2 x 8

Band Face Pull

2 x 20

Prone Swimmers

2 x 6

Supine Med Ball Throw

3 x 3

Half Kneeling Rotational Med Ball Throw

3 x 5

Barbell Bench Press

3 x 6

Front High Plank

3 x 0:30

Chin-Up

3 x 6

Aleknas

3 x 10

DB SSD Shoulder Press

3 x 5

Single Arm DB Row

3 x 8

Wednesday

Conditioning Options

AEROBIC OPTIONS

PICK ONE Option 1: BIKE/SKI/ROW 4min ON 2min OFF x 5 @ 75-85% MAX HR Option 2: BIKE/SKI/ROW/CROSSTRAINER 40-60mins CONTINUOUS @ 60-75% MAX HR

REPEATABILITY OPTIONS

PICK ONE Option 1: BIKE/SKI/ROW 3 ROUNDS: 6s MAX EFFORT 24s OFF x 6 2mins REST between rounds Option 2: BIKE/SKI/ROW 2 ROUNDS: 30s MAX EFFORT 90s OFF x 4 3mins REST between rounds

Thursday

Total Body Power

Seated Neural Hamstring Slider

2 x 6

Lateral Lunge

2 x 5

Penguin March

2 x 8

Hanging Knee Raise

2 x 8

Pogo Jump

2 x 15

Lateral Bound

2 x 5

Depth Jump to Box Jump

3 x 3

DB Countermovement Jump

3 x 3

Push Press

3 x 3

Med Ball Slam

3 x 5

Landmine Lateral Squat

3 x 6

Side Plank on Elbow

3 x 0:30

Friday

Recovery Day

Rehab/Prehab

Work on any individual areas of that need some love. What areas give you grief when you play? What areas have you injured in the past? What areas are an issue right now?

Mobility

Spend 30mins foam rolling, stretching areas that are typically stiff/sore.

Do Nothing

Sleep 8-10hours Eat a fuck tonne of protein Walk the dog Watch Netflix Drink 3-5L of water

Saturday

Conditioning Options (OPTIONAL)

AEROBIC OPTIONS

PICK ONE Option 1: BIKE/SKI/ROW 4min ON 2min OFF x 5 @ 75-85% MAX HR Option 2: BIKE/SKI/ROW/CROSSTRAINER 40-60mins CONTINUOUS @ 60-75% MAX HR

REPEATABILITY OPTIONS

PICK ONE Option 1: BIKE/SKI/ROW 3 ROUNDS: 6s MAX EFFORT 24s OFF x 6 2mins REST between rounds Option 2: BIKE/SKI/ROW 2 ROUNDS: 30s MAX EFFORT 90s OFF x 4 3mins REST between rounds

Saturday

Strength Top Up (OPTIONAL)

Penguin March

2 x 10

Suitcase Deadlift

2 x 6

Banded Thoracic Rotation

2 x 6

Hop for Speed

2 x 8

Zig Zag Bound

2 x 5

Split Stance Romanian Deadlift

3 x 6

Single Leg Squat to Bench

3 x 8

Incline DB Bench Press

8, 10, 12

Chest Supported DB Row

8, 10, 12

DB Bicep Curls

3 x 15

Tricep Pushdown

3 x 15

Alternating DB Lateral Raise with Iso Hold

3 x 8

Soleus Raise Iso

2 x 0:30

SL Tall Calf Iso-Hold

2 x 0:30

Coach

More from Accelerate Coaching

Ed Miles MSc ASCC

Ed is a strength and conditioning coach for professional athletes across many sports and Performance Director at Accelerate Coaching.

Do you want to take your game to the next level?

The Athlete Programme is your ultimate partner in achieving peak performance. With expert guidance, tailored workouts, and a focus on total athletic development, you’ll gain all the attributes needed to compete at the top level!

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FAQs

Who is The Athlete Programme designed for?

The Athlete Programme is designed for athletes of all levels, from school and university athletes to professionals and weekend warriors. Whether you play team sports, individual sports, or are simply looking to enhance your overall athleticism, this programme is tailored to meet your specific needs.

How long does each workout session take?

Each workout session typically lasts between 45 to 90 minutes, depending on the focus of the session (strength, conditioning, speed/agility, etc.). We provide flexible scheduling options to accommodate your training routine.

Can the program be customised to my specific sport?

The Athlete Programme is designed to build and maintain general athleticism by looking at the 'big rocks' of Strength & Conditioning. These big rocks are the same across all sports. If you want further modifications to suit your sport get in touch!

Is this program suitable for beginners?

Yes, The Athlete Programme caters to all experience levels. Whether you're new to strength and conditioning or an experienced athlete, the program includes scalable workouts with progression options to match your current fitness level.

What if I miss a workout?

Life happens! If you miss a workout, simply pick up where you left off. The programme is designed to be flexible, and we provide guidance on how to adjust your schedule if you miss a session.

The Proof

Jamal

Rugby Union

Verified Athlete

"After injury, I needed a programme to rebuild my athleticism and help me return to the field. I'm now back playing, stronger and fitter than ever!"

Temwa

Squash

Verified Athlete

"Accelerate helped me get into peak physical condition ahead of the Commonwealth games in 2022. Their programming allowed me to strengthen the areas that get put under lots of stress in matches."