Program

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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
Length: less than 35 min
Free Weights
["Dumbbells"]
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Two

This two workout protocol boosts power and speed for mid distance and cross country runners using simple free weight exercises.
Workouts: 2
Length: less than 35 min
Free Weights
["Dumbbells"]
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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
Length: less than 35 min
Full Gym
["Cable machine","Dumbbells"]
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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
Length: less than 35 min
Free Weights
["Dumbbells"]
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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
Length: less than 35 min
Full Gym
["Dumbbells"]
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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
Length: less than 35 min
Free Weights
["Barbell","Cable machine","Dumbbells"]
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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
Length: less than 35 min
Free Weights
["Barbell","Dumbbells"]
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Eight

Develop strength and power 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, ideally with 1 day of rest in between workouts. Can performed with nothing more than a pull up bar and dumbbells for added resistance.
Workouts: 2
Length: less than 35 min
Free Weights
["Dumbbells","Pull Up Bar"]
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Nine

Build power, speed, and explosiveness for sprinting sports like hockey, soccer, lacrosse etc. Emphasis on compound movements and power development. Programmed for 2-3 sessions/week depending on your other training and your ability to recover.
Workouts: 3
Length: less than 35 min
Full Gym
["Barbell","Dumbbells","Nordic Curl","Treadmill"]
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Ten

This two workout protocol is designed for runners looking to maximize power and speed in the off season.
Workouts: 2
Length: less than 35 min
Full Gym
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Eleven


Workouts: 4
Length: less than 35 min
Full Gym
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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
Length: less than 35 min
Full Gym
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Thirteen

Build a foundation of strength and stability for running with bodyweight only exercises, no equipment needed. Emphasis on movement quality, form, and strength endurance. Designed to be used with a running program, 1-2x/week depending on recovery and training schedule.
Workouts: 2
Length: less than 35 min
Bodyweight
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