Free Athlete Plan

Train for your sport.
Free, in 2 minutes.

Pick your sport and we will build you a full 8-week athlete plan: strength, power, speed and conditioning on the real equipment at Premia, plus field days when your sport needs them. Pass the tests at the end and climb to the next tier.

Build My Athlete Plan

No card, no signup, no catch  ·  Your plan loads on this page

Just want to get in shape? Build a general plan →

Tomar el quiz en español

22 sports. 4 tiers. One plan built for you.

2 MinutesTen quick questions, that is it
$0Yours free, start to finish
8 WeeksPer tier, with tests to move up

What You Get

A Plan Built For You, On Our Floor

How It Works

1

Answer The Quiz

Ten questions about your sport, your season, your experience and your health. Two minutes.

2

Get Your Plan

Your full eight-week program loads right here on the page, gym days and field days included.

3

Come Run It

Bring it in and we will walk you round the floor, point out your machines and set your starting weights.

The Quiz

Let’s Build Your Athlete Plan

Answer honestly — it decides how hard your first block is. Your results load at the bottom of this page.

What are you training for?

General FitnessLose fat, build muscle, get stronger or healthier Sport Performance8-week athlete plans for 22 sports, with tiers to climb
Prefer Spanish? Tomar el quiz en español
About You
Your Sport

Pick the one you are training for right now.

School & Club Sports

Adult & Lifetime Sports

Where Are You Starting?

Everyone starts at Tier 1. When you finish a tier and pass its tests, come back and pick the next one.

Your Season

Play year-round? Pick off-season if you play once or twice a week, in-season if you compete or play three or more times a week.

Your Lifting Experience
Training Days Per Week

Gym days plus field days. Do not count team practices or games.

Time Per Session
Anything Bothering You?

Tick anything that gives you trouble and we will keep the exercises that commonly aggravate it out of your plan. Leave blank if nothing applies.

Health Screening

These are the standard readiness questions every certified trainer asks before writing a program. Answer all seven.

Has your doctor ever said that you have a heart condition or high blood pressure?

Do you feel pain in your chest at rest, during daily activity, or during exercise?

Do you lose balance because of dizziness, or have you lost consciousness, in the last 12 months?

Have you been diagnosed with another chronic medical condition that is currently managed with medication?

Do you currently have, or have you had in the past 12 months, a bone, joint or soft-tissue problem that could be made worse by exercise?

Has your doctor ever said you should only do medically supervised physical activity?

Are you pregnant, or less than 12 weeks postpartum?

Your plan is general training guidance based on your answers, not medical advice, and it does not replace your team’s coaching staff. If you answer yes to any screening question we will ask you to speak with a coach instead of generating a plan. Athletes under 18 need a parent, guardian or coach to confirm below and to supervise their training.