Protocols
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These programs are designed to bulletproof the athlete that needs to throw, regardless of their sport. If you need to generate a lot of speed and force while minimizing injuries, these programs are for you.

Protocols
One

This full body program includes two workouts meant to compliment each other for well-rounded development for beginners up to advanced throwing athletes.
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Free Weights
Two

This two workout protocol boosts power and speed for mid distance and cross country runners using simple free weight exercises.
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Free Weights
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.
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Full Gym
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.
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Free Weights
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.
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Full Gym
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