.png)
Training Programs Built for Rehabilitation & Performance
Evidence-informed programs designed to bridge the gap between injury rehabilitation and return-to-performance.
-
Used by athletes and clinicians
-
Evidence-informed rehabilitation
-
Designed by a sports physio & S&C coach
Please note: all programs are in USD since they are completely hosted on TrainHeroic, a US-based app.
Browse Programs
Rehabilitation Programs
Foundation Strength & Conditioning Programs
Return-to-Performance Programs
-
Lower Limb Strength Progression - coming soon
Athlete Development Programs
-
Running programs
-
Off-Season Football Strength & Conditioning Programs - coming soon
Achiles Rupture Repair Programs
Achiles Tendinopathy Programs
Plyometric Development Programs
Foundation Strength & Conditioning Programs
Knee Rehabilitation Programs
A Structured Rehab-to-Performance Approach
1️⃣ Restore mobility and joint mechanics
2️⃣ Build trunk control and movement competency
3️⃣ Develop strength without compromising healing tissues
4️⃣ Progress toward return-to-sport performance
Featured Program
Foundation Block 1: Strength & Movement Capacity
Establish global strength, pillar control, and foundational movement capacity without fatigue or elastic stress.
Who These Programs Are For
These programs are designed for:
✔ Athletes returning from injury
✔ Physiotherapists and rehab clinicians
✔ Strength & conditioning coaches
✔ Athletes wanting structured rehab training
What These Programs Don’t Include
These programs provide structured exercise progressions but do not include individualised load prescription. Training loads should be determined with your physiotherapist or strength coach.
They also do not include personalised corrective exercises, which require a screening (such as a Functional Movement Screen) or clinical movement assessment such as the Selective Functional Movement Assessment (SFMA).
Clients can book an assessment to receive a tailored program.
Frequently Asked Questions
Can these programs replace physiotherapy?
No. These programs are designed to support rehabilitation and structured training but are not a substitute for individual assessment or treatment by a physiotherapist or healthcare professional. If you are currently injured or experiencing pain, you should consult a qualified clinician before beginning any program.
Are these programs suitable during rehabilitation?
Yes. Many of the programs are specifically designed for athletes progressing through rehabilitation and return-to-performance phases. They focus on restoring movement quality, improving strength, and developing capacity while respecting common rehabilitation principles. However, exercise selection and loading may still need to be adjusted based on your individual injury and stage of recovery.
What equipment do I need?
Most programs are designed to be completed in a well-equipped gym environment. Typical equipment may include barbells, dumbbells, kettlebells, resistance bands, sleds, and cable machines. Individual program pages outline any specific equipment requirements.
Can coaches use these programs with athletes?
Yes. Coaches can use these programs as structured templates for athlete development or rehabilitation support. However, exercises, loads, and progressions should always be adapted to the individual athlete’s injury history, movement competency, and training capacity.