The Daily Athlete - High-Low Method
NATHLETICPERFORMANCE
Strength & ConditioningMost training programs ask you to choose between training hard and training smart. The Daily Athlete doesn't make you choose.
Built around the High-Low Protocol, the same evidence-based framework used in elite sport preparation, this program gives you a reason to show up every day. High days focus on neural adaptations to develop strength, speed, and power. Low days reduce intensity and accumulate volume, promoting metabolic adaptation and recovery.
The result is a program that compounds. Week after week, block after block, your body learns to handle more because it's never pushed beyond what it can recover from. That's not a compromise. That's how the best athletes in the world train, and it's exactly what this program brings to you.
Fresh programming delivered weekly. A community of daily athletes doing the same work. A coach who's spent years doing this at an elite level, and built this program specifically for the people who take their training seriously, even if the sport doesn't pay the bills.
Sample Week:
Monday - HIGH - Lower Body Intensive — Strength & Power
Tuesday - LOW - Upper Body Volume — Accumulation & Movement Quality
Wednesday - HIGH - On-Leg Speed & Conditioning OR Intensive Off-Feet Work
Thursday - LOW - Lower Body Volume — Tempo, Capacity and Resilience
Friday - HIGH - Upper Body Intensive — Strength & Power
Saturday - LOW - Volume Off-Feet Conditioning — Aerobic Capacity & Recovery
Sunday - OFF - Full Rest or Low Active Recovery Options Provided
A1
Hang Power Shrug
3 x 5 @ 66.14 kg
A2
Seated Box Jump
3 x 5
B1
Box Squat
3 x 5 @ 70, 75, 80 %
B2
Band Resisted Side Plank Row
3 x 8
C1
Romanian Deadlift
3 x 6 @ 70, 73, 77 %
C2
DB Split Squat
3 x 6
D1
Lateral Squat - DB
3 x 6
D2
Lying Leg Curl
3 x 8
D3
Standing DB Calf Raise
3 x 8
A1
DB Bench Press
3 x 8
A2
Lat Pulldown
3 x 10
B1
DB Incline Row
3 x 8
B2
Half-Kneeling DB Shoulder Press
3 x 8
C1
DB Chest Fly - Floor Based
2 x 8
C2
Cable Facepull
2 x 10
C3
Leg Raise
2 x 10
D1
DB Bicep Curls
3 x 10
D2
Banded Tricep Pushdown
3 x 12
On-Ground WU
A
Steady State Lap - Raise Heart Rate General Dynamics: Complete 2 x Over 10m - Hammy Sweeps - Lunge and Twist - Arabesque - Sumo Squats Leg Swings x 10 FWDS and BACK / 10 Across the Body es Karaoke es x 10m / Linear Skips x 10m Optional: Steady State Lap to Flush the legs
B1
A-Skip
2 x 10
B2
A Run
2 x 10
B3
Low Pogo + High Pogo
3 x 5
B4
Push to Base
3 x 10
C
Acceleration
2, 2, 1 @ 10, 20, 30
D
Linear Speed - 20-20-20
2 x 2 @ 60
E
Fartlek Intervals
1 x 6 @ 1:30
Option 2 - OFFLEGS
F
Stationary Bike / Bike Erg / Watt Bike Steady State WU - 5mins Aerobic Power Intervals: Working Interval: 4 x 2mins RPM >80 - 7-8/10 Perceived Exertion Active Recovery Interval: 4 x 2mins RPM >60 / 4/10 Perceived exertion Rest 3 mins Passive Complete 2 Sets (35min Total) Steady State CD - 5mins
A1
Tempo Goblet Squat
3 x 8
A2
Paloff Press
3 x 10
B1
Single Leg Hip Thrust
3 x 8
B2
Step Down
3 x 8
C1
Back Extension
2 x 8
C2
Seated Calf Raise
2 x 8
D1
Sled Push
2 x 20
D2
Backward Sled Drag
2 x 20
A1
Bench Press
3 x 5 @ 154.32, 165.35, 176.37 kg
A2
HALF KNEELING PARALLEL MED-BALL THROWS NON-COUNTER MOVEMENT
3 x 5
B1
Bench Pull - BB
3 x 6 @ 70, 73, 75 lb
B2
Seated DB Shoulder Press
3 x 8
C1
Pull Up - Neutral Grip
3 x 6
C2
Stir the Pot
3 x 8
D1
Barbell Bicep Curl
3 x 6
D2
Skull Crusher
3 x 8
A
Stationary Bike
1 x 5:00
B1
Stationary Bike
2 x 20:00
B2
Recovery Interval
2 x 2:00
Nathan Williams
STRENGTH & CONDITIONING COACH · ASCA PRESENTER · MSc EXERCISE SCIENCE I’ve spent the last five years in high-performance strength & conditioning programs across the AFLW, VFLW, NPL, and elite school sport. I now leverage that experience to deliver structured, results-driven programs built on elite standards for people serious about getting stronger, moving better, and performing at a higher level.
You’ve nailed the basics; squat, hinge, press, pull and want a program with a system. You want to train often without burning out or plateauing. You value recovery as much as effort. You want structure, purpose, and a coach in your corner every week.
Start My 7-Day Free Trial
Jack Richards
SnC Coach / Recreational Athlete
Verified Athlete"Training under Nath has giving me the structure and intent I needed after hitting a plateau. Exploring movement in a new way through well-structured S&C programs, progressing in key lifts inc. 100kg power clean alongside 30km/week running. Feeling stronger, moving better & seeing progress in my runs"
Ethan Bamber
Professional Cricketer
Verified Athlete"I’m very grateful to work with Nathan. Despite being on opposite sides of the world, we’ve made consistent progress over the years, adapting training to each phase. He’s always accessible, reliable, and open to discussion, and our work has been pivotal to my on-field performance."
When you join a team you’re getting more than programming, you’re joining an online community.
The Daily Athlete - High-Low Method
The Daily Athlete - High-Low Method
The Daily Athlete - High-Low Method
