Elite Programme — Level 03
PerformanceGym Programme.
Ten weeks of structured gym-based S&C. Built around compound lifts, explosive power and sport-specific conditioning.
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What is Included
Everything You Need. Nothing You Don't.
10 Week Periodised Programme
Five phases of progressive gym-based S&C. Increasing load, volume and complexity across the ten weeks.
Compound Lift Foundation
Squats, deadlifts, bench, rows and overhead press. Programmed with sport performance in mind, not aesthetics.
Explosive Power Work
Olympic lifting derivatives, jumps and plyometrics. Develop the rate of force development that translates to speed and power on the pitch.
Sport-Specific Conditioning
Conditioning designed around the energy demands of your sport. Work capacity built to match what competition actually asks of you.
Nutrition and Recovery Guide
Advanced fuelling and recovery guidance for higher training loads. How to eat, sleep and recover to support ten weeks of serious training.
Performance Review
A structured review at week ten. Track your strength numbers against your baseline and know exactly where you stand.
Structured. Progressive. Built to make you a better athlete.
Why the Gym Programme
The Method Behind the Results.
Maximum Strength Potential
Access to a full gym means heavier loads and more movement variety. This is where real strength gains happen.
Periodised for Athletic Peak
Build a base, develop power, peak for competition. Every phase has a purpose.
Power and Speed Transfer
Olympic derivatives and plyometrics turn gym strength into on-field speed and explosiveness.
Injury Resilience Built In
Accessory work targets the joints and tendons most at risk in your sport. Stronger tissue means fewer injuries.
The Complete Programme
Strength, power, conditioning, mobility and recovery all in one plan. Nothing left out. Nothing wasted.
Is This Right for You
Be Honest With Yourself.
- You have a solid training base and are ready to step up
- You have regular access to a gym with free weights
- You want maximum strength and power development
- You are serious about reaching the highest level of your sport
- You want a complete, structured programme not a random routine
- You are new to training — start with Base Camp first
- You do not have regular access to a gym
- Looking for sport tactics or technical coaching
How It Works
Start Training Within Minutes.
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Right NowDownload
Email with your PDF download link arrives instantly.
ImmediateSet Goals
Work through the goal setting section before week one.
Day OneTrain
Follow the plan. Four sessions a week. Results by the final week.
10 WeeksRecovery
Train Hard. Recover Harder.
At this level the training demands are high. The programme is structured around proper recovery — without it you will not get the adaptation you are working for. Rest days are not optional. They are part of the plan.
Sleep
Muscles repair during sleep. Shortcut it and you shortcut your results.
Hydration
Dehydration directly reduces performance. Replenish after every session.
Nutrition
Protein repairs muscle. Eat to support what you are doing.
Muscle Recovery
Active recovery and massage reduce soreness and keep you consistent.
Athletes
Real Athletes. Real Results.
This is the most structured training I have ever done. Ten weeks and my strength numbers went up every single phase. My game went up with them.
BenFootball · Age 17The conditioning work in this programme is brutal but it is exactly what rugby demands. I finished the season stronger than I started it for the first time.
HarveyRugby · Age 19I went from Base Camp to Kettlebell to this. Each step up was hard but each one made a real difference. This is the best I have ever felt as an athlete.
EvanHockey · Age 18Questions
Straight Answers.
A gym with free weights — barbells, dumbbells, a squat rack and a bench as a minimum. Most commercial gyms have everything you need.
Yes. The programme accounts for in-season demands so you are not overloading yourself during competition.
A download link is emailed to you immediately after purchase. It is a PDF — save it to your phone, tablet, or laptop and access it anywhere.
14 day refund policy. If you have genuinely given it a go and it is not working, email Dan@herosport.co.uk within 14 days and we will sort it.
Not necessarily, but this is an intermediate to advanced programme. If you are new to S&C, start with Base Camp. If you already lift regularly, you are ready.
Ready to Go All In?
Ten weeks. Full gym. No shortcuts.
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