Program

  2. Plans
  3. Move Better
  4. Go Fast

Move Better/Go Fast
Protocols


Filters

One

This full body program includes two workouts meant to compliment each other for well-rounded development for beginners up to advanced throwing athletes.
Workouts: 2
Free Weights
[]
View Details

Two

This two workout protocol boosts power and speed for mid distance and cross country runners using simple free weight exercises.
Workouts: 2
Free Weights
[]
View Details

Three

This protocol is a full body workout that should be repeated 2-3 times per week depending on your ability to recover. If you are still sore or not fully recovered, add additional rest days between workouts. We recommend a minimum of two rest days between workouts.
Workouts: 2
Full Gym
[]
View Details

Four

This two workout bodyweight and free weight protocol is designed for athletes that want to build a solid base for jumping and sprinting. This plan is a great introduction for basketball, volleyball, soccer, and track sports.
Workouts: 2
Free Weights
[]
View Details

Five

This two workout protocol is designed for swimmers but can work for any athlete looking for explosive lower body power, dynamic core strength and stable shoulders.
Workouts: 2
Full Gym
[]
View Details

Six

These two intense workouts build explosive power for the flip-turn and straight arm recovery for freestyle swimmers. Perform this workout on non-swimming days for best results. Can be performed 1-3 x/week depending on your training schedule and ability to recover.
Workouts: 2
Free Weights
[]
View Details

Seven

This standalone workout develops athletic sprinting and cutting power. If you're an athlete looking to be quicker on the field this fully body workout will expose and strengthen your weakest points to increase speed and agility.
Workouts: 1
Free Weights
[]
View Details

Eight

This two workout protocol is a straight forward approach to getting strong and athletic in a hurry. This workout is perfect for general fitness tests as well as many shorter obstacle races. Perform these workouts 2-4 times per week depending on your ability to recover.
Workouts: 2
Free Weights
[]
View Details

Nine

This three workout protocol produces power, speed, and explosiveness for sprinting sports like hockey and soccer.
Workouts: 3
Full Gym
[]
View Details

Ten

This two workout protocol is designed for runners looking to maximize power and speed in the off season.
Workouts: 2
Full Gym
[]
View Details

Eleven


Workouts: 4
Full Gym
[]
View Details

Twelve

Strengthen vulnerable hips, low back and hamstrings while building rotational power and mobility. Built around controlled, full range of motion exercises with powerful isometrics to develop muscles and tendons from the inside out. Best performed 3 times per week depending on your ability to recover from the previous session.
Workouts: 3
Full Gym
View Details