Bodyweight training
training program
No gym? No problem. Build real athletic strength, power and conditioning with nothing but your bodyweight — built for young and aspiring athletes.
One month free, then A$24.99/month. Cancel any time. iPhone and iPad.
Why this program exists
No gym, no money for one, or too young to be under a barbell — and every program assumes you have all three.
Real athletic strength, power and conditioning with nothing but your bodyweight. The progression is the same as the barbell programs: reps and difficulty climb through a four-week block, then deload. Built with younger and aspiring athletes in mind.
A default bodyweight training week
This is the sport’s own template — the starting point before it is fitted to your days, your equipment and your season. Team nights and game day are protected; everything else moves to the days you are free.
What bodyweight training is won with
These are the qualities the program is built to develop, in priority order. They come from the sport, not from a generic template.
- Relative strength
- Explosive power
- Athletic conditioning
- Core control
| Session | Type | Duration | Focus |
|---|---|---|---|
| Lower Strength + Power | Gym | 35–45 min | Powerful, durable legs — no weights needed |
| Athletic Conditioning | Conditioning | 25–40 min | Build the engine with zero equipment |
| Upper Push + Pull | Gym | 35–45 min | Upper-body strength using your own weight |
| Athletic Power + Core | Gym | 35–45 min | Speed, spring and a rock-solid midline |
The bodyweight training testing battery
Five numbers, re-run every eight weeks. Chosen to match what bodyweight training programs actually measure — and the results re-price your training weights and reset your conditioning paces.
| Test | Measures | Unit |
|---|---|---|
| 2km time trial | The aerobic benchmark your program is built around. | mm:ss |
| Bench press 1RM | Upper-body pressing strength: the fend, the tackle, holding a bigger body off. | kg |
| Max pull-ups | Relative pulling strength — the best upper-body number there is for a field athlete. | reps |
| Back squat 1RM | The base of every lower-body quality you have. | kg |
| Standing vertical jump | Lower-body power in its purest form, and the cheapest fatigue check you own. | cm |
Staying available
The prehab block is matched to the region of the session it sits in and to the tissue this sport actually punishes — not a generic mobility flow bolted to the front.
Prehab only works if it happens, and the reason it usually does not is that it has nothing to do with the session it is attached to. Rotating a pool by session number puts shoulder work before a squat day and Copenhagen planks before a bench press. Technically covered; nobody does it.
In Train Smart each movement is classified by the region it protects and matched to the session, and the pool rotates across the week so you cover all of it rather than doing the same three moves three times.
More on prehab that people actually do →
Bodyweight training training questions
What does the Train Smart bodyweight training program include?
Can I follow this program if I only train twice a week?
What tests does the bodyweight training program use?
Do I need a full gym?
Related
Get your bodyweight training program
Pick bodyweight training, answer eight questions, and your week is built — around your team nights, your game and the days you can actually train.
One month free, then A$24.99/month. Cancel any time. iPhone and iPad.