Programs

All MHR programs are built from the same underlying training principles.

There is no “better” option.
There is no hierarchy of worth.

What changes between programs is not the system itself.
It’s how much structure, freedom, and support you want.

Training works best when the setup fits your life, not when you force yourself to fit the setup.

Same system. Different paths.

Every MHR option is built around:

• Clear training intent
• Structured progression
• Balanced volume and intensity
• Planned recovery
• Long term consistency

What changes is how you interact with the system.

Build Your Own

Maximum autonomy with clear guardrails.

Build Your Own is for people who want control over their training decisions without training randomly.

You choose:
• Exercises
• Weekly structure
• Volume and emphasis

All within a proven framework that keeps training balanced and progressive.

Best for people who:
• Enjoy autonomy
• Like understanding their training
• Want flexibility without guesswork
• Are comfortable making decisions

This is not free for all training.
It is structured freedom.

SEE BUILD YOUR OWN TRAINING SYSTEM

Foundation Programs

Structured systems you can follow independently.

Foundation Programs are pre written 12 week training systems built from real world experience.

They provide:
• Clear weekly structure
• Planned progression
• Intelligent volume management
• Built in deloads

Best for people who:
• Want clarity without complexity
• Prefer following a proven system
• Want to train independently with confidence
• Are building or rebuilding consistency

This is the simplest way to apply the system consistently.

SEE FOUNDATION TRAINING PROGRAMS

Pre Season Training Programs

Training designed for the demands of competition.

Pre season training has a different job to general fitness.
It prepares your body to perform, tolerate load, and stay resilient once competition starts.

MHR Pre Season Programs are built around:
• Real sport demands
• Real work schedules
• Realistic weekly training volumes

These programs focus on:
• Strength and power development
• Speed, repeat sprint ability, and conditioning
• Movement quality and injury resilience
• Gradual load progression into competition phase

Programs are available across sports and levels, including beginner, intermediate, and advanced pathways.

Designed for athletes who want to start the season ready, not just fit.

Custom Training

A system built specifically for you.

Custom training applies the same MHR principles, written around:
• Your schedule
• Your injuries
• Your goals
• Your training history

Best for people who:
• Need training tailored to their situation
• Want guidance without constant oversight
• Value structure that adapts to them

The system stays the same.
The application becomes personal.

Progression and Performance

Ongoing guidance and adjustment over time.

This option is for people who want consistent feedback, accountability, and refinement.

Training evolves as:
• Life changes
• Stress fluctuates
• Recovery shifts
• Goals develop

Best for people who:
• Want long term guidance
• Value accountability
• Want help navigating plateaus
• Want training to adapt continuously

Support increases.
Adaptability increases.
Consistency improves.

How to choose

If you want:

• Full control and flexibility → Build Your Own
• Clear structure you can follow → Foundation
• Training built for your situation → Custom
• Ongoing guidance and adjustment → Progression or Performance

There is no wrong starting point.
The best choice is the one you can maintain consistently.

How Much Support Do You Want?

All MHR programs use the same underlying training system.
What changes is how much structure, guidance, and support you want around that system.

Some people want full autonomy.
Others want clear structure or ongoing guidance.

That’s where the Support Spectrum comes in.

→ Explore the Support Spectrum

Where to go next

If you’re still deciding what fits best:

Read How MHR Training Systems Work

You don’t need the most complex option.
You need the one that works in your real life.