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Training Templates

New Programs

All programs included with Platinum subscription.

Spread Offense 

10-week high-tempo football training program designed to help teams run and defend against the spread.

football, sport-specific

5-3-1 Program

12-Week (MTThF) Traditional Program incorporating Jim Wendler's 5-3-1 powerlifting program.

oly, specialized

Coach Fitness Program

10-Week/3-Day (MWF) program for coaches that includes strength work combined with cardio in sessions that can be completed in less than an hour.

general

Vertical Jump Improvement Program

10-Week/4-Day program designed to improve vertical jump via combination of strength training and agility work.

specialized

Gameday Lifting Session

This pre-game lift provides CNS activation and priming prior to competition.

specialized, sport-specific

PE - Intro to Strength

This is a 3-phase program consisting of 20 total weeks of introductory strength training programming for beginners or first-time lifters in a Physical Education setting.

general

All Programs

Baseball

Baseball (Pitchers) - Offseason - 10-Week - 4 Days/Week (MTThF)
Baseball (Pitchers) - In-season - 10-Week - 3 Days/Week (MTTh)
Baseball (Position) - Offseason - 10-Week - 4 Days/Week (MTThF)
Baseball (Position) - In-season - 10-Week - 3 Days/Week (MTTh)
sport-specific, inseason, offseason

Basketball

Basketball - In-season- 10-Week - 2 Days/Week (MW)
Basketball - Offseason- 10-Week - 3 Days/Week (MWF)

sport-specific, inseason, offseason

Crew

Crew In-season - 10-Week Phase - 4 Days/Week (MTThF)
Crew Offseason - 10-Week Phase - 3 Days/Week (MWF)

sport-specific, inseason, offseason

Cross Country

Cross Country In-season - 10-Week Phase - 2 Days/Week (MW)
Cross Country Off-season - 10-Week Phase - 3 Days/Week (MWF)

sport-specific, inseason, offseason

Football

Lifting, Speed & Conditioning
Football - Summer 10-Week/4-Day (MTThF)
Football Offseason 9-Week/2-Day (MW)
Football Offseason 9-Week/3-Day (MWF)
Football In-season 15-Week/2-Day (MW)
Football In-season 15-Week/3-Day (MTTh)

football, sport-specific, inseason, offseason

Field Hockey

Field Hockey  Off-season - 10-Week Phase - 3 Days/Week (MWF)
sport-specific, offseason

Golf

Golf In-season - 10-Week Phase - 2 Days/Week (MW)
sport-specific, inseason

Ice Hockey

Ice Hockey Offseason - 10-Week Phase -3 Days/Week (MWF) 
Ice Hockey In-season - 10-Week Phase -2 Days/Week (MW)
sport-specific, inseason, offseason

Lacrosse

Lacrosse Offseason - 10-Week Program (MWF)
Lacrosse In-season - 10-Week Program (MW)
sport-specific, inseason, offseason

Soccer

Soccer - Offseason - 10-Week - 3 Days/Week (MWF)
Soccer - In-season - 10-Week - 2 Days/Week (MTh)
sport-specific, inseason, offseason

Softball

Softball (Pitchers) - Offseason - 10-Week - 4 Days/Week (MTThF)
Softball (Position) - Offseason - 10-Week - 4 Days/Week (MTThF)
Softball (Pitchers) - In-season - 10-Week - 3 Days/Week (MTTh)
Softball (Position) - In-season - 10-Week - 3 Days/Week (MTTh)
sport-specific, inseason, offseason

Swimming

Swimming and Diving - In-season - 10-Week Phase - 2 Days/Week (MW)
Swimming and Diving - Offseason - 10-Week Phase - 3 Days/Week (MWF)
sport-specific, inseason, offseason

Tennis

Tennis  In-season - 10-Week Phase - 2 Days/Week (MW)
Tennis Offseason - 10-Week Phase - 3 Days/Week (MWF)
sport-specific, inseason, offseason

Throwers

In-season - 10-Week/3-Day (MTTh)
Offseason 11-Week/4-Day (MTThF)

sport-specific, inseason, offseason

Track

Track (Distance) In-season - 10-Week Phase - 2 Days/Week (MW)
Track (Distance) Offseason - 10-Week Phase - 3 Days/Week (MWF)
Track (Mid Distance) In-season - 10 Week Phase - 2 Days/Week (MW) 
Track (Mid Distance) Offseason - 13 Week Phase - 3 Days/Week (MWTH) 
Track (Sprinters) Offseason - 12-Week Phase - 3 Days/Week (MWTh)
Track (Sprinters) In-season - 12-Week Phase - 2 Days/Week (MW)

sport-specific, inseason, offseason

Volleyball

Volleyball - Offseason - 10-Week - 3 Days/Week (MWF)
Volleyball - In-season - 10-Week - 2 Days/Week (MTh)
sport-specific, inseason, offseason

Women's Ice Hockey

Women's Ice Hockey Offseason - 10-Week Phase (MWF)
Women's Ice Hockey In-season - 10-Week Phase (MW)
sport-specific, inseason, offseason

Wrestling

Wrestling Offseason - 10-Week Phase - 3 Days/Week (MWF)
Wrestling In-season -10-Week Phase - 2 Days/Week (MW)
sport-specific, inseason, offseason

Combine Prep

8-Week Program (5 Days per Week)

specialized

Olympic Weightlifting

10-Week Program

oly

Pre-Game CNS Primer

 (Gameday Lifting) - Single Session

specialized, sport-specific

Conjugate Training

10-Week - 4 Days/Week (MTThF)

oly, specialized

Triphasic Program

10-Week Phase - 3 Days/Week (MWF)

specialized

Vertical Jump Improvement Program

10 Weeks (MTThF)

specialized

Speed Technique & Development

12-Week Program

specialized

Tactical Athlete Program

5 Weeks (MTWThF)

specialized

Basic Crosssfit Program

3-Day/10-Week (MWF)

specialized

Linear Periodized Program

10 Weeks (MTThF)

specialized

Undulating Training Program

10 Weeks (MTThF)

specialized

5k Training Program

13-Weeks

specialized, general

Half-Marathon Training Program

13-Week Program

specialized, general

Full Marathon Training Program

13-Week Program

specialized, general

Full Year Bodybuilding Program

52-Week Program

general, specialized

Athlete Recovery Circuit

Single Session - Post-game Recovery

specialized, sport-specific, football

Bodyweight Only Program

5-Week Program (MTThF)

general

Coach Fitness Program

10-Week Program (MWF)

general

General Athlete Training Program

3 seperate 12-Week Phases (3 & 4 Day Splits)

general