perform programs

PROGRAM // ATHLETE 001

ATHLETE // COMPLETE

Stronger, faster and more capable

Athlete mid box jump on a turf lane

Intermediate · Gym + Field / open space · 4 sessions + optional recovery

A general performance program for people who want to be stronger, faster and more capable. Not sport-specific — the basics that transfer across a lot of sports.

Who it's for

You play sport — or want to move like you do — and want the full package.

What you'll work on

  • Strength
  • Power
  • Speed
  • Unilateral control
  • Conditioning
  • Mobility
Experience
Intermediate
Training location
Gym + Field / open space
Days / frequency
4 sessions + optional recovery
Session length
50–75 min
Duration
8 weeks
Equipment
Gym access plus open space to run

Training order

Lower // Power + Strength → Upper // Strength → Speed + Athletic → Full Body // Power + Strength

Days are suggestions, not rules. Train the next workout in the sequence whenever you're ready.

Progression // Each quality progresses its own way

  1. Strength: double progression. Build the reps first, load comes later.
  2. Power: better quality and intent — not more reps or more fatigue.
  3. Sprints: quality and consistency, and time where you measure it. Not more distance.
  4. Conditioning: a little more time, distance or a better pace. Mobility: more control and range.

Recovery

Rough day? Choose Reduce Volume. Fewer sprints and jumps, the useful strength work stays, accessories drop.