About this section: 

We’ll walk you through the basics of programming in TrainHeroic below by creating a simple 1-week program to use with your athletes during your free 2-week trial. 

We recommend that you complete this step prior to doing anything else within TrainHeroic. 


What we’ll cover: 

  • Building your first program 
  • Session design tools
  • Customizable exercises and circuit library 
  • Adding rep schemes
  • Creating supersets
  • Saving your program into your library


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Building your first program

We suggest starting with a small 1-week test program consisting of 2 sessions. Once you’ve kicked the tires you can build out an extensive library, but for now, ease into it by following the instructions below.

Click on the Library icon from the left-hand toolbar.

Next, click Create New in the top right-hand corner.

Fill out the following information in the pop-up window:


  1. Name: Give your program a name
  2. Number of Weeks in Program: 1
  3. Click Create Program

Now, add a training session by clicking the ADD option when hovering over Week 1 Day 1. Take note that there are no specific dates since you’ll add this program to a Team or Athlete’s calendar later, starting on any date you choose. 

session design tools

Once you've added a training session, you'll start with a blank canvas.

Notice the text field labeled “Session Notes.” This is a great opportunity to set the tone with your athletes for the day’s session, especially if you’re coaching remotely. 

Each training session is organized into Blocks, and you’ll begin by clicking Add Block. 

You can also add more than one training session to a given day in your program by clicking Add New Session, but for now, we’ll stick to one session.

Then, search for a specific movement to add to Block A. Begin typing the name of an exercise and our built-in library will automatically filter to show you relevant results. 

TrainHeroic also allows you to add custom exercises to your personal library at any time complete with video and points of performance.

adding rep schemes

Once you’ve added a movement, add your rep scheme by clicking Select Prescription.

You’ll notice several options for commonly used rep schemes in the dropdown. You can also create your own by selecting “Custom Table”. Easily save this for future use by clicking “Save Prescription to Library.”

You can choose to be prescriptive by adding in a prescribed weight or percentage, or you can choose to leave cells empty so that the athletes can pick their own starting point. 

Keep in mind that your athletes will always be able to adjust what you’ve prescribed, too.

Lastly, add notes like rest times, tempos, rep-ranges, and anything else that you’d like to communicate with your athlete, specific to this block.

Now that Block A is complete, simply click Add Block to add another block to the training session.

creating supersets

Blocks can be combined to create a Superset by clicking the link between blocks.

customizable circuits

Another option that you’ll notice is the option to create a circuit by clicking New Circuit.


This gives you a quick and easy method for designing warmups, cooldowns, and anything within a training session that doesn’t require the athlete to log their specific sets and reps.

Add specific movements to your circuit in the circuit details box. You can also add one or more videos to your circuit by clicking the + Video button.

You can quickly save Circuits so that you can reuse a warmup or cooldown anytime by clicking “Save Circuit to Library”. 

Add as many Blocks with movements or Circuits as you’d like.

saving your program to your library

Once you’ve finished designing a training session, click Back to Program in the top left to save your session and add it to the program’s calendar.


You’ve now created a training session on Week 1 Day 1 in your Library. Continue designing the rest of your sessions the same way in order to complete the desired duration of the program. 




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