General fitness
training program
Get fitter, stronger and leaner with a balanced full-body plan — no sport required.
One month free, then A$24.99/month. Cancel any time. iPhone and iPad.
Why this program exists
You want a real program, not a random workout every day and not a spreadsheet you have to maintain yourself.
A balanced full-body plan with the same machinery underneath as every sport program here: a weight in kilos on every set, four-week blocks that progress and then deload, and conditioning that fits around your week rather than replacing it.
A default general fitness 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 general fitness 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.
- Full-body strength
- Lean muscle
- Conditioning + heart health
- Mobility
| Session | Type | Duration | Focus |
|---|---|---|---|
| Full Body A | Gym | 45–55 min | Squat pattern + push |
| Conditioning | Conditioning | 30–45 min | Heart, lungs and fat-burning |
| Full Body B | Gym | 45–55 min | Hinge + pull |
| Full Body C | Gym | 40–50 min | Power + arms + core |
The general fitness testing battery
Five numbers, re-run every eight weeks. Chosen to match what general fitness 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 →
General fitness training questions
What does the Train Smart general fitness program include?
Can I follow this program if I only train twice a week?
What tests does the general fitness program use?
Do I need a full gym?
Related
Get your general fitness program
Pick general fitness, 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.