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

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

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

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

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

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

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

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

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

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

Workouts: 4
Full Gym
View Details