General fitness
training program
Get fitter, stronger and leaner with a balanced full-body plan — no sport required.
Your first month is free, with nothing to pay today. Then A$24.99/month, cancel any time. On the App Store and Google Play.
Train Smart’s general fitness program is a complete weekly plan built around the days and equipment you have. It trains full-body strength, lean muscle and conditioning and heart health, prescribes a weight in kilos for every working set, runs four-week blocks that build and then deload, and retests you every four weeks on Bench press 1RM and Back squat 1RM, plus the conditioning benchmark your running plan is built around.
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 four 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 |
What is actually in a general fitness program
Every movement below appears in the sessions above, with the coaching cues the app shows you, the sets and reps it is prescribed at, and ranked alternatives if you cannot do it. The weight is calculated from your own last top set.
| Movement | Appears in | Why it is there | Trains |
|---|---|---|---|
| Bulgarian Split Squat | Full Body A | Single-leg power + change of direction | Quads · Glutes |
| DB Bench Press | Full Body A | Upper-body pushing strength | Chest · Triceps |
| DB Pullover — stretch hold | Full Body A | Lat length and thoracic extension held at end range — overhead room for reaching, marking and throwing | Back |
| Goblet Cossack Squat — deep hold | Full Body A | Adductor and hip length under load, held in the deepest position — the shape a cut or a lunge actually asks for | Groin / Adductors · Quads · Glutes |
| Goblet Squat | Full Body A | Base leg strength | Quads · Glutes |
| Jefferson Curl (light KB) | Full Body A | Loads spinal flexion and hamstring length together, then holds there — the range you land and bend in, owned rather than avoided | Hamstrings · Glutes · Back |
| Romanian Deadlift | Full Body A | Posterior chain for driving legs | Hamstrings · Glutes · Back |
| Weighted Chin-Up | Full Body A | Contested marking + tackle strength | Back · Biceps |
| Chest-Supported Row | Full Body B | Upper-back strength to balance thousands of punches — posture for the guard | Back · Biceps |
| Farmer Carry | Full Body B | Grip and a braced trunk under a load that is genuinely heavy | Traps · Back · Abs / Core |
| Lat Pulldown | Full Body B | Back width + pulling strength | Back · Biceps |
| Loaded Thoracic Rotation Hold | Full Body B | Rotation range from the mid-back rather than the low back — the difference between a shoulder that turns and a lumbar spine that pays for it | Back |
| Single-Leg RDL — hold at length | Full Body B | Hamstring length under load on one leg, held at the end of the range where strains happen | Hamstrings · Glutes · Back |
| Trap Bar Deadlift | Full Body B | Foundational power output | Hamstrings · Glutes · Back |
| Weighted Dead Hang | Full Body B | Decompresses the spine and loads the shoulder at full overhead range — the cheapest overhead flexibility work there is | Back · Biceps |
| Cable External Rotation — end-range hold | Full Body C | The rotator cuff loaded where it actually fails — at the end of the range, decelerating the arm after the ball has gone | Shoulders |
| Deep Goblet Squat Hold | Full Body C | Loaded end-range hip, knee and ankle at once — the bottom position, held long enough to change it | Quads · Glutes |
| Incline DB Press | Full Body C | Upper strength for shielding the ball | Chest · Triceps |
| KB Swing | Full Body C | Explosive hip power + conditioning | Hamstrings · Glutes · Back |
| Med Ball Chest Pass | Full Body C | Upper-body power with no deceleration phase — you release instead of stopping | Chest · Triceps |
| Seated DB Shoulder Press | Full Body C | Overhead strength for contests, marks and intercepts | Shoulders |
| Weighted Side Plank — long hold | Full Body C | Lateral trunk endurance under load — the side that gives way in a fast bowler's side strain and in every one-armed carry | Abs / Core |
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 →
What the free month covers, and what comes after
The first month is one complete four-week block — three building weeks and a deload. The first retest comes after that block, and it is the first time the program measures what your training did.
- Week 1
- Testing session on the general fitness battery. Your starting weights and paces come from it.
- Weeks 1–3
- The first block builds. Hit your reps and the weight goes up on its own.
- Week 4
- Deload — the week the previous three become fitness.
- Week 5
- Retest. The results re-price your weights and reset your conditioning paces.
- Weeks 5–8
- Block two changes shape, priced from the top sets you just did and the numbers you just tested.
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.
Your first month is free, with nothing to pay today. Then A$24.99/month, cancel any time. On the App Store and Google Play.
- Install itFree to download on iPhone and Android.
- Tell it how you playYour sport, your season, the nights you train and the kit you have. No account needed.
- See your week, then start freeYour program is built before you pay anything. Start the free month to unlock it, and cancel any time in your store settings.