ATHLETIC
EDGE.
Train like an athlete. Look like one. Six days a week of strength, power, EMOMs and engine work — the methods used with professional athletes, built for people who want the body and the capability without the sport.
PERFORMANCE AESTHETIC.
Athletic Edge is a 52-week hybrid programme built around the methods elite athletes actually use — heavy strength, explosive power, EMOM density, and engine work. The result: a body that looks athletic and performs like it. Six days a week. No filler.
STRENGTH × POWER × ENGINE
Two strength days, two density days mixing EMOMs and conditioning finishers, a pure athletic conditioning session, and a Saturday engine block. Every quality covered, none compromised.
EMOM-DRIVEN DENSITY
EMOMs aren't a gimmick — they're the most time-efficient way to build work capacity, lean muscle, and conditioning at the same time. Used daily with pro athletes. Now structured for you.
BUILT TO LOOK THE PART
High-frequency training, deliberate hypertrophy work, and brutal Saturday engine sessions. Train like an athlete every day, look like one when you stop wearing a top.
IS THIS YOU?
- You want to look athletic, move well, and train hard — but you don't play a sport
- You're tired of bodybuilder-style routines that ignore conditioning, and conditioning programmes that ignore strength
- You can commit to 5-6 sessions a week and want every one to count
- You want the body and capability that comes from training like a professional athlete — minus the matches
WEEK 1. IN DETAIL.
Six sessions. Every quality covered. Two strength days build the base. Two density days fuse strength and conditioning. One pure athletic conditioning day. One brutal engine session to finish.
- Box Jump5 × 3
- Back Squat4 × 5 @ RPE 7
- RDL3 × 8
- Walking Lunge3 × 8/side
- Hanging Leg Raise3 × 12
- Bench Press4 × 5 @ RPE 7
- Weighted Pull-up4 × 6
- DB Shoulder Press3 × 10
- 10 min EMOM10 KB swings / 8 push-ups
- Med Ball Slam4 × 6
- Sled Push6 × 20m
- Sprint 20m6 × 20m
- Farmer Carry4 × 30m heavy
- Assault Bike4 × 30s on / 60s off
- Trap Bar Deadlift4 × 8
- Bulgarian Split Squat3 × 10/side
- Hip Thrust3 × 12
- Hamstring Curl3 × 12
- Calf Raise3 × 15
- Med Ball Chest Pass5 × 4
- Push Press4 × 5 @ RPE 7
- AMRAP 12 min8 DB row / 8 press / 12 cal row
- Face Pull3 × 15
- Bicep Curl3 × 12
- 25 min EMOM12 KB swing / 8 wall ball / 30s sled push / 10 cal row
- Zone 2 Engine20 min bike or row
- OR Threshold4 × 4 min @ RPE 8
All 52 weeks are built, progressed, and delivered inside the app. Start any Monday.
WHAT YOU NEED.
Athletic Edge is built around a full gym setup. Sleds, assault bikes, and kettlebells get used heavily — most commercial gyms have everything required.
BUILT BY A PROFESSIONAL.
CONALL McELHOLM
Athletic Edge takes the exact methods used daily with professional athletes at Ulster Rugby — concurrent strength, power, EMOM density, and engine work — and strips out the sport-specific tactical noise. What's left is the purest version of training to look and perform like an athlete. 15+ years across elite sport. MSc in Strength & Conditioning Science. Currently completing a PhD at St Mary's University.
BEFORE YOU START.
START ATHLETIC EDGE.
TODAY.
7 days free. £9.99/month after. Cancel anytime.
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