Performance – 12 Weeks

Description

Performance – 12 Weeks

Long-Term Development. Lasting Progress.

Performance is a personalised 12-week strength and conditioning programme designed for individuals committed to achieving meaningful long-term physical development through structured programming and progressive training.

Following your purchase and completion of the onboarding process, your programme is individually designed around your experience, goals, training environment, and available equipment before being delivered through TrainHeroic.

The longer duration provides greater opportunity for adaptation, progressive overload, and sustainable improvements in strength, movement quality, fitness, and overall physical performance.

What Is Included

✓ Personalised Programming

✓ TrainHeroic Delivery

✓ Weekly Text Check-ins

✓ Progress Tracking

✓ Educational Resources (where appropriate)

✓ Limited Programme Adjustments (where appropriate)

Who This Is For

Performance is designed for individuals committed to long-term development who want the time required to build meaningful improvements in strength, physical capacity, movement quality, and overall performance through a personalised programme.

What You Can Expect

Weeks 1–3
Establish your baseline, refine movement quality, and build consistent training habits.

Weeks 4–6
Progress training volume and intensity while developing strength and physical capacity.

Weeks 7–9
Continue building performance through progressive programming and structured progression.

Weeks 10–12
Consolidate long-term improvements and establish a clear pathway for continued development beyond the programme.

Programme Structure

Duration
12 Weeks

Delivery
Online

Platform
TrainHeroic

Communication
Weekly text check-ins

Support

Performance is designed primarily for self-directed training. Weekly text check-ins provide structured accountability and an opportunity to report progress or practical difficulties. Programme adjustments are limited to minor changes required for equipment availability, fatigue, or other relevant circumstances. Ongoing coaching oversight and continuous adjustments are available through Performance+.

Next Step

Once your purchase is complete, you’ll be guided through a short onboarding process. Using the information you provide, your personalised programme will be developed and delivered through TrainHeroic, ready for you to begin your next stage of development.

Outcomes

Progress will depend on your training history, consistency, recovery, and engagement with the programme. Over the twelve weeks, Performance is designed to support:

✓ Stronger and more consistent training habits
✓ Development of strength and physical capacity
✓ Greater confidence in independent training
✓ Improved understanding of longer-term progression
✓ A clearer direction for continued development

Frequently Asked Questions

Who is Performance designed for?

Performance is designed for individuals committed to long-term physical development who want the time needed to achieve meaningful improvements in strength, movement quality, and overall performance.

Why is this programme 12 weeks?

Twelve weeks provides more time to build training consistency, progress volume and intensity, and observe meaningful training trends than a shorter programme. Individual adaptations will vary according to training history, consistency, recovery, and other personal factors.

Is this suitable for athletes?

Yes. Performance is suitable for recreational and competitive athletes, as well as anyone seeking structured long-term strength and conditioning development.

How will I receive my programme?

Following onboarding, your personalised programme will be delivered through TrainHeroic, where you can access your sessions, log workouts, and monitor progress.

What should I do after completing Performance?

After completing Performance, you may choose Performance+ for active coaching support or enquire about Long-Term Athletic Development – Train to Perform for ongoing coaching across longer training cycles or sporting seasons.

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