Programmes & Packages

Unlock your potential with evidence‑based training plans designed by Daniel Courtney.

Browse Programmes

Guides & Starter Programmes

Start with free fundamentals, move into €4.99 deep‑dives, then step into €14.99 five‑week training blocks with structured sessions and progression.

Free Guides — Foundation Essentials

Four quick‑start PDFs that introduce the DC method and deliver immediate wins.

Protein 101 guide

Protein 101

FREE

A practical protein strategy guide covering planning, timing, and protein types.

  • Plan‑ahead tracking + first‑meal targets
  • Timing rules (waking/bed + every 4–5 hrs)
  • Protein type guide (whey, casein, milk‑based)
GET FREE NOW
Taper and Peak 101 guide

Taper & Peak 101

FREE

Strength‑peaking guidance built around a clear five‑phase progression.

  • Five phases of strength development
  • Week 4 taper + Week 5 peak
  • 5RM testing protocol + warm‑up cues
GET FREE NOW
How to Present Overload guide

How to Present Overload

FREE

Four overload methods to drive hypertrophy with a technique‑first focus.

  • Technique‑first tension standards
  • Add reps or load strategically
  • Range of motion + tempo overload
GET FREE NOW
Lifestyle and Hypertrophy guide

Lifestyle & Hypertrophy

FREE

Key lifestyle factors that amplify hypertrophy outside the gym.

  • Progressive tension + recovery priorities
  • Daily relaxation + 7–9 hr sleep hygiene
  • Protein timing + carb‑driven growth support
GET FREE NOW

€4.99 Guides — Focused Deep Dives

Single‑topic playbooks with clearer frameworks and more actionable detail.

€14.99+ Programmes — Focused Training Blocks

Five‑week programmes with A1/A2 supersets, structured sessions, and progression rules.

Speed & Acceleration Program

Speed & Acceleration Program

Only €19.99

Three‑session‑per‑week system built on contrast acceleration, velocity development, and elastic power.

  • Resisted + unresisted 20m contrasts to potentiate first‑step speed
  • Curvilinear & COD blocks build deceleration strength and reactive power
  • Max‑velocity fly‑ins + stiffness work with quality‑first rules
Buy Now — ONLY €19.99
In-Season GAA Program

In-Season GAA Program

Only €14.99

Five‑week in‑season GAA cycle balancing strength, speed, and fatigue control.

  • Mon full‑body strength; Tue/Thu speed + hamstrings; Fri neural primer
  • A1/A2 superset structure for efficient sessions
  • Progressive overload tracking + deload protocol
Buy Now — ONLY €14.99
Bang for Buck – 3×/Week Hypertrophy

Bang for Buck — 3×/Week Hypertrophy

Only €14.99

Three‑day full‑body hypertrophy plan for time‑starved athletes.

  • A1/A2 superset structure for efficiency
  • Week 1–5 set + RIR progression (Week 5 peak)
  • Technique‑first cues + deep‑stretch focus
Buy Now — ONLY €14.99
5X Arm Specialisation Mesocycle

5X Arm Specialisation Mesocycle

Only €14.99

Five‑week arm specialization with delts, biceps, and triceps as the priority.

  • Priority delts/biceps/triceps with volume progression
  • Maintenance volume for other muscles (3 sets/exercise ~2x/week)
  • A1/A2 supersets + progressive overload focus
Buy Now — ONLY €14.99

Ready for More?

Our performance packages offer structure, accountability and incredible value. Keep scrolling to unlock programmes designed to propel you to the next level.

Explore Packages

Primary Performance Packages — Programme + Core Support

Includes the programme PDF plus warm‑ups, coaching cues, overload/deload guidance, and key nutrition & lifestyle guides.

Off‑Season Contact Athlete package

Off‑Season Contact Athlete

Only €34.99

Off‑season contact‑athlete programme with the core DC support library.

  • Off‑Season Contact Athlete Programme + READ ME & How To Use
  • Terminology & DC Performance Coaching Philosophy, DC Warm Ups 101, De‑Load 101, How to Present Overload
  • Upper/Lower Coaching Cues + Protein 101 + Lifestyle & Hypertrophy + Taper & Peak 101
Buy Now — €34.99 VALUE BUNDLE
In‑Season Field‑Sport Mesocycle package

Field‑Sport Mesocycle

Only €34.99

In‑season field‑sport mesocycle programme with the DC support library.

  • In‑Season Field‑Sport Mesocycle Programme + READ ME & How To Use
  • Terminology & DC Performance Coaching Philosophy, DC Warm Ups 101, De‑Load 101, How to Present Overload
  • Upper/Lower Coaching Cues + In‑Season Priorities + Protein 101 + Lifestyle & Hypertrophy + Taper & Peak 101
Buy Now — €34.99 VALUE BUNDLE
Maximal Strength Powerlifting package

Maximal Strength Powerlifting

Only €34.99

Powerlifting programme with the core DC support library.

  • Maximal Strength Powerlifting Programme + READ ME & How To Use
  • Terminology & DC Performance Coaching Philosophy, DC Warm Ups 101, De‑Load 101, How to Present Overload
  • Upper/Lower Coaching Cues + Protein 101 + Lifestyle & Hypertrophy + Taper & Peak 101
Buy Now — €34.99 VALUE BUNDLE

Ultimate Peak Performance Packages — Complete Toolkit

Everything in Primary, plus Excel trackers and an expanded performance library (nutrition, hypertrophy, speed, taper & peak). PDF + Excel layouts follow the Ultimate package template (the same format delivered in bespoke programming).

Hypertrophy 5X Full Body package

Hypertrophy 5X Full Body

Only €49.99

Complete toolkit: programme PDF, Excel tracker, and the full DC support library.

  • Programme PDF + Excel tracker + READ ME & How To Use
  • Terminology & DC Performance Coaching Philosophy, DC Warm Ups 101, De‑Load 101, How to Present Overload, Upper/Lower Coaching Cues
  • Performance library: Protein 101, Carb Intake & Recovery, Carbs, Protein & Performance, Hypertrophy Guidelines, Speed Training 101, Taper & Peak 101, Lifestyle & Hypertrophy, In‑Season Priorities
Buy Now — €49.99 BEST VALUE
In‑Season Field‑Sport package

In‑Season Field‑Sport

Only €49.99

Complete in‑season package with programme, Excel tracker, and full support library.

  • Programme PDF + Excel tracker + READ ME & How To Use
  • Terminology & DC Performance Coaching Philosophy, DC Warm Ups 101, De‑Load 101, How to Present Overload, Upper/Lower Coaching Cues
  • Performance library: Protein 101, Carb Intake & Recovery, Carbs, Protein & Performance, Hypertrophy Guidelines, Speed Training 101, Taper & Peak 101, Lifestyle & Hypertrophy, In‑Season Priorities
Buy Now — €49.99 BEST VALUE
In‑Season Contact Athlete package

In‑Season Contact Athlete

Only €49.99

Peak in‑season toolkit for contact athletes with programme, tracker, and full support library.

  • Programme PDF + Excel tracker + READ ME & How To Use
  • Terminology & DC Performance Coaching Philosophy, DC Warm Ups 101, De‑Load 101, How to Present Overload, Upper/Lower Coaching Cues
  • Performance library: Protein 101, Carb Intake & Recovery, Carbs, Protein & Performance, Hypertrophy Guidelines, Speed Training 101, Taper & Peak 101, Lifestyle & Hypertrophy, In‑Season Priorities
Buy Now — €49.99 BEST VALUE

Coaching & Consultations

Choose direct coaching or bespoke programming tailored to your goals and schedule.

Bespoke Coaching and Programming
Signature Bespoke

Bespoke Coaching + Programming

€199

A high‑touch programme build with clear checkpoints—so you leave with confidence and a plan.

1 Consultation call
2 Programme built
3 Walk‑through call
4 Optional follow‑up
  • All relevant guides from Ultimate Peak Performance Packages
  • Programme delivered in PDF + Excel (Ultimate format)
  • Excel: track reps/sets + Coach Daniel YouTube cue links
Buy Now — €199 PREMIUM VALUE
45‑Minute Consultation
For athletes with a programme

45‑Minute Consultation

€74.99

Bring your current plan and questions—get clarity on training, nutrition, and next steps.

  • Review your existing programme and priorities
  • Nutrition timing + recovery adjustments
  • Training tweaks to improve progress
  • Clear action plan to execute immediately
Book Now
Personal Coaching Roster
Limited Spots

Elite Coaching Roster

Free 20‑Minute Discovery Call
Apply Now! Limited Roster Spots.

Daniel’s most bespoke service. Ready to apply to become one of Coach Dan’s elite athletes on his personal coaching roster?

  • Daniel learns your goals, training history, and lifestyle
  • Both sides confirm fit for the coaching relationship
  • If aligned, you receive direct daily access (online or in person)
Book a Discovery Call

Preview the Programmes

See snippets from our training plans to get a feel for the workouts.

More Programme Previews

Get inspired by clips from upcoming programmes and sport highlights.

Even More Previews

Explore additional programme snippets showcasing mobility, agility and strength training.