Online
Strength &
Conditioning

Whatever your sport, whatever your ability and whatever you goal, you can ensure your training programme is accesses anywhere and anytime. Follow your programme, monitor your progress and contact your coaching staff whenever you need.

Online training is ideal for athletes with busy schedules, both in and out of season and can be flexible to meet your sport and your individual needs

CHOOSE BAA
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Easy To Follow

No confusion with your programmes. Simple step by step guidance and session plans.

No More PDFs

No more paper programmes. No more print outs. No more emails. Everything you need in one place. Available on phone and tablet.

Exercise videos

Perform it right and efficiently every time. Follow our huge and extensive exercise video library.

In-App Support

Feel supported and guided throughout every programme. Coaches are one message away to aid with feedback, advice and motivation.

Expert Guidance

Understand the purpose of what you are doing. Comprehensive coaching notes and descriptions throughout all of your programmes.

track progress

Always know here you are and where you are going. Plan and progress on your goals to reach your desired sporting outcome.
The Programmes
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Tennis
No confusion with
your programmes
Tennis
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Football
No confusion with
your programmes
Football
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Hockey
No confusion with
your programmes
Hockey

Delivered using
trainheroic app

Start your
session right

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Begin each session with a readiness survey helping you adjust your session what day. You can also keep a close eye on your training load over time and make changes to maximise results.
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All Of What
You Need
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Sessions plans gives athletes the know-how to experience an effective and enjoyable training session.
Track progress
& stay connected
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Use the app to log your training numbers so you can monitor your progress. Athletes can get quick-response help along the way from our coaches though the messaging service.
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Evaluate
& Refine
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Athletes use the session summary to rate their training intensity, session duration and make notes about the session.

how to start

01
Choose your programme
Choose your training plan, download the TrainHeroic app and create your account.
02
Download the app and add the programme
Select a date to start your new programme and place it on to your training calendar. You'll then have everything you need. How to.
03
Begin training &
becoming an athlete
View sessions, watch demos, track progress and communicate with the BAA coaches for help and advice.

OUR PROGRAMMES

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Youth Athlete

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THE BUNDLE

The Youth Athlete strength & conditioning plan is simple and easy to follow. It's designed for youth athletes starting strength & conditioning for the first time who want to get an athletic edge in sport.

The overall goal for this training plan is to increase strength, speed and fitness while decreasing injury risk. We have split this plan into three segments, and every section is four weeks in length with varied and progressive exercises, drills and challenges. Together they create a twelve-week programme that aims to prepare young athletes for the rigours of their sport.

Start the training journey
Create movement foundations
Learn to use your new programmes
Have fun doing something new
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SIGN UP
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Youth Athlete

THE FOUNDATIONS

Learning and building movement foundations is vital for athletic performance now and in the future. The goal for the first four-week phase is to do just this. Athletes will start to acquire fundamental strength and speed skills, become more mobile and gain the ability to perform exercises safely. Each session plan is simple and has a carefully designed structure to help the young athlete develop and progress.
4 Week programme
3 Sessions per week
Start the training journey
Create movement foundations
Learn to use your new programmes
Have fun doing something new
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SIGN UP
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Youth Athlete

THE SECOND STEP

As we move on to the second step athletes will use everything they have learnt in the first four weeks and start to master the strength and conditioning basics. Athletes will continue to build on achievements made in the first four weeks by introducing some new exercises and tweaking existing ones. Technique and the learning of skills still take priority, and athletes will now start to incorporate more complex and challenging strength exercises.
4 Week programme
3 Sessions per week
Continue to build on technique
New exercises
Master the basics
Further your progress
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SIGN UP
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Youth Athlete

GETTING STRONGER

After eight weeks of structured training, athletes will be feeling more athletic, more confident in themselves and have a good understanding of the programme. Everything in the first two phases has prepared you for this stage. You have obtained everything you need to start becoming an athlete.

A huge part of staying on top of your game is by being as robust as possible. Strength in muscles and joints will not only help athletes perform better, but is essential for avoiding injuries. We, of course, suggest that young athletes complete part one and two before starting part three to ensure athletes attain the correct development.

4 Week Programme
3 Sessions per week
Introduction to strength training
Further progressions in sessions and exercise
Continue to develop the skills learned in previous phases
Prepare athletes for future S&C development and programmes
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SIGN UP
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The Basketball Athlete

Train @ HOME

The Home Basketball strength & conditioning plan is an excellent introduction to S&C for young players choosing basketball as their primary sport. This programme is ideal for athletes to do at home while gyms are temporarily closed because minimal equipment is needed. The programme itself will help teach fundamental S&C movements. Athletes will reduce common on-court injuries, as well as build the foundations to run faster, jump higher and stay robust.
6 Week Programme
4 Sessions per week
Specific exercises to basketball and court play
Learn the foundational movements of S&C
Focused on preventing injuries typically seen in the sport
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SIGN UP
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HOCKEY

HYBRID S&C AND HOCKEY PROGRAMME

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Use code: ATHLETE40

Collaborating with the fantastic JK Hockey, we've created a 6 week hybrid strength & conditioning and hockey skills training plan.

We've designed it specifically for aspiring hockey players. You'll enjoy a warm up preparing you for speed drills, hockey skills and strength exercises.

Young aspiring athletes who play hockey. The exercises in the programme will benefit both outfield players and goalkeepers.

You will need a resistance band to complete some of the exercises, however if you do not have a band, these exercises can be substituted. You will also need a hockey stick and hockey ball.

20-40 minute sessions
Create movement foundations
Become strong and robust
Hone hockey skills
SIGN UP

FAQ

The attention to detail and experience on offer is what sets this programme apart. It is always why it produces top results time and time again.
Coach Nick Drane, Head Coach Ipswich Basketball
Working with Adam and the BAA team is enabling me to play the best basketball I’ve ever played. I feel fitter and stronger, while being to play at such a fast pace.
Ethan Price, GB U18
I’m in my second year in Florida playing Basketball and all the hard work I put in on the court and in the gym is the reason I am here.
Ashleigh Pink, Barry University
Developing my all-round strength, power and mobility has given me the ability and confidence to contest at the highest level, and play for my country.
Esther Little, GB U18