Off-Season Edge: Basketball Strength Cycle
The off-season is where serious athletes separate themselves. The Off-Season Edge system is designed to build the foundational strength, size, and joint resilience needed to dominate when the season starts. This plan focuses on high-volume hypertrophy, unilateral balance, posterior chain strength, and total-body control — all structured across three progressive phases aligned with modern basketball […]
Split Second: Elite Basketball Reaction System
Basketball is a game of decisions made in milliseconds — a single step, glance, or misread can define the outcome of a play. The Split Second system is built to sharpen the physical and cognitive tools every athlete needs to explode, recover, and react under game pressure. This planner combines reactive sprint work, decision-based agility, […]
Crash Line: Rugby Strength & Power Planner
Rugby demands a rare mix of raw strength, explosive speed, and collision resilience. The Crash Line planner is built for athletes who need to break through tackles, dominate scrums, and accelerate through the try line — all while maintaining peak control under fatigue. This program fuses foundational strength training with contact conditioning, sprint work, and […]
Stick & Sprint: Lacrosse Strength & Speed Planner
Lacrosse is a fast-paced, contact-heavy sport that demands explosive acceleration, lateral quickness, rotational power, and total-body resilience. The Stick & Sprint planner was built to prepare athletes for every phase of the game — from dodging and defending to shooting and sprinting — using progressive, field-tested workouts designed specifically for lacrosse athletes. Whether you’re preparing […]
Pulse & Glide: The Breaststroke Power Protocol
Breaststroke is a uniquely technical stroke requiring perfect synchronization of pull, kick, and glide phases, along with explosive hip drive and precise body control. Pulse & Glide: The Breaststroke Power Protocol systematically develops the strength, timing, and technique needed to master breaststroke mechanics across all racing distances, from powerful 50m sprints to sustained 200m performances. […]
Backline: Backstroke Strength, Flow, and Execution
Backstroke is a deceptively complex stroke that demands precise bodyline control, shoulder mobility, rhythmic timing, and explosive power off the wall. Backline: Backstroke Strength, Flow, and Execution is built to enhance stroke mechanics, core alignment, and race-specific endurance through a structured progression of drills, strength training, and underwater efficiency work. Whether you’re working to sharpen […]
Endless Edge: Distance & Open Water Dominance
Distance and open water swimming require more than endurance alone — they demand efficient stroke mechanics, aerobic power, tactical breathing control, and resilience against fatigue. Endless Edge: Distance & Open Water Dominance is built to systematically develop your aerobic capacity, maintain stroke quality under long-duration effort, and build the strength and core stability necessary for […]
Distance Drive: Training for the 200m and 400m Edge
Middle distance swimming demands a unique combination of endurance, speed, and tactical precision. Distance Drive: Training for the 200m and 400m Edge is designed to build the aerobic foundation, stroke efficiency, and race-specific strength needed to excel in the 200m and 400m events across freestyle and stroke disciplines.Through structured swim sets, targeted dryland strength development, […]
Breakout Speed: Streamline Sprint Protocol
Sprint swimming demands more than raw speed — it requires explosive power off the blocks, efficient underwater breakouts, and precise streamline mechanics to maximize every meter. The Breakout Speed: Streamline Sprint Protocol is a structured program designed to sharpen your acceleration, optimize your underwater phases, and build sprint-specific endurance through swim training, dryland power work, […]
Master the Bell: Precision Programming for Kettlebell Dominance
Kettlebell training builds more than strength — it develops total-body control, explosive power, and real-world resilience.Master the Bell: Precision Programming for Kettlebell Dominance is a structured training system designed to sharpen your lifting technique, strengthen your core, and unlock the full athletic potential of kettlebell training.Whether you’re mastering the basics or refining advanced flows, this […]
