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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 strength program.

specialized

Coach Fitness Program

10-Week (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 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

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

Basketball

  • In-season- 10-Week/2-Day (MW)
  • Offseason- 10-Week/3-Day (MWF)
sport-specific, inseason, offseason

Crew

  • In-season - 10-Week/4-Day (MTThF)
  • Offseason - 10-Week/3-Day (MWF)
sport-specific, inseason, offseason

Cross Country

  • In-season - 10-Week/2-Day (MW)
  • Off-season - 10-Week/3-Day (MWF)
sport-specific, inseason, offseason

Football

Lifting, Speed & Conditioning
  • Summer 10-Week/4-Day (MTThF)
  • Offseason 9-Week/2-Day (MW)
  • Offseason 9-Week/3-Day (MWF)
  • In-season 15-Week/2-Day (MW)
  • In-season 15-Week/3-Day (MTTh)
football, sport-specific, inseason, offseason

Field Hockey

  • Offseason - 10-Week/3-Day (MWF)
sport-specific, offseason

Golf

  • In-season - 10-Week/2-Day (MW)
sport-specific, inseason

Ice Hockey

  • Offseason - 10-Week/3-Day(MWF)
  • In-season - 10-Week/2-Day (MW)
sport-specific, inseason, offseason

Lacrosse

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

Soccer

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

Softball

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

Swimming & Diving

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

Tennis

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

Throwers

  • In-season - 10-Week (MTTh)
  • Offseason 11-Week (MTThF)
sport-specific, inseason, offseason

Track

  • Distance In-season - 10-Week Phase (MW)
  • Distance  Offseason - 10-Week Phase (MWF)
  • Mid-Distance In-season - 10 Week Phase (MW)
  • Mid-Distance Offseason - 13 Week Phase (MWTH)
  • Sprinters Offseason - 12-Week Phase (MWTh)
  • Sprinters In-season - 12-Week Phase (MW)
sport-specific, inseason, offseason

Volleyball

  • Offseason - 10-Week (MWF)
  • In-season - 10-Week (MTh)
sport-specific, inseason, offseason

Women's Ice Hockey

  • Offseason - 10-Week Phase (MWF)
  • In-season - 10-Week Phase (MW)
sport-specific, inseason, offseason

Wrestling

  • Offseason - 10-Week Phase (MWF)
  • In-season -10-Week Phase (MW)
sport-specific, inseason, offseason

Combine Prep

8-Week Program (5 Days per Week)

This is an 8 Week/4 Day Football Combine Specific Program that is geared toward preparing for all of the drills that are associated with a Pro Football Combine, or a Collegiate Pro Day. There will be specific drill regressions to prepare for the 40 Yard Dash, Pro Agility, L-Drill, Vertical Jump, Broad Jump and 225 Bench Press.

specialized

Olympic Weightlifting

10-Week Program / 4 Days per Week

This is program is geared toward an athlete who wants to become exposed to and proficient in Olympic Weightlifting.  This program focuses on maximizing the technique needed to perform the Snatch and Clean and Jerk, as well as their accessory movements.

oly, specialized

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)

This program incorporates Triphasic Training, which was developed by Cal Dietz and encompass a three week isometric block, a three week eccentric block, and a three week concentric block, followed by a testing week.

specialized

Vertical Jump Improvement Program

10 Weeks (MTThF)

specialized

Speed Technique & Development

12-Week Program

specialized

Tactical Athlete Program

5 Weeks (MTWThF)

The training that is required to become or perform as a tactical operator is a high-level commitment. This 5 Week/5 Day (MTWThF) will get the job done. This program combines traditional strength training with speed, agility, ATP Conditioning, as well as Metabolic Training to aid in the development of overall fitness at the highest levels.

specialized

Basic Crossfit Program

3-Day/10-Week (MWF)

This program will introduce an athlete to a basic crossfit program that is 10 Weeks in duration with training occurring every other day for three days a week to allow for maximum recovery. This program will introduce the athlete to basic strength and Olympic movements, as well as basic “WOD” training to increase metabolic conditioning.

specialized

Linear Periodized Program

10 Week/4-Day (MTThF)

This program that is set up in a linear fashion that will maximize strength and hypertrophy improvements over the course of the program. This program will progress upward in intensity and decrease in total volume without the use of a true deload week, thus exposing the athlete to a progressive overload effect.

specialized

Undulating Training Program

10 Week/4-Day (MTThF)

This program that is set up in an undulating fashion over the course of the program and follows a three up, one down progression throughout the duration of the program. This fashion of programming will allow the athlete to hit a “performance week” on the third week of each cycle, before performing a “deload” week that will allow the athlete to recovery before continuing to progress.

specialized

5k Training Program

10-Week/7-Day

This program will have some sort of training programmed in every day for 10 Weeks with both a lifting component as well as a running component. There is a progression set forth at the beginning of the program that will give the athlete a step by step progression to allow them to fully prepare for a 5K road race.

specialized, general

Half-Marathon Training Program

13-Week/7-Day Program

This is a 12 Week/7 Day (Mon-Sun) Program. That will prepare a seasoned runner for their first half marathon, or show them a way in which to add strength training into their training regimen. This program will consists of the needed running progression for half marathon training, as well as one day a week of strength training, and one day per week of cross training.

specialized, general

Full Marathon Training Program

18-Week/7-Day Program

This program that will prepare a seasoned runner to add strength training into their training regimen. This program will consist of the needed running progression for marathon training, as well as one day a week of strength training, and one day per week of cross training.

specialized, general

Full Year Bodybuilding Program

52-Week Program

This is an all-encompassing 5-Day (MTThFS) program that is aimed to introduce a respective athlete to what a year of true bodybuilding training would look that. This program begins with moderate volume to acclimate the athlete to this type of training, and gradually over the year jumps the cardio and volume numbers into the optimal levels needed for functional hypertrophy and optimal pre-comp cut down body composition.

general, specialized

Athlete Recovery Circuit

Single Session Recovery

This informational program was designed to give coaches and athletes access to recovery and nutritional tips to use during Football Pre-Season practices or post-game. This program gives coaches and athletes much needed information about sleep, food, hydration, as well as recovery protocols that can be used on a daily or weekly basis.

specialized, sport-specific, football

Bodyweight Only Program

5-Week Program (MTThF)

This program is designed to introduce someone to an exercise regimen and consists of low intensity bodyweight movements during the duration of the program. This program will also have a rest interval component as well that will not only allow for the person to get stronger, but to also increase their metabolic output as well.

general

Coach Fitness Program

10-Week Program (MWF)

general

General Athlete Training Program

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

Specifically designed as a 3-tiered approach to exposing individuals to weight training in the high school setting (or any individual with little to no training age). This program is broken into 3 distinct phases to allow each individual to have a proper holistic approach to beginning strength training. 

Phase 1: This portion of the program is designed to deliver a complete introduction to structured strength training. This portion of the program is 12 Weeks/3 Days (MWF), this program will primarily be focused on teaching basic movement patterns needed to progress to more advanced strength training protocols, those movements include:

  • Squatting
  • Pushing 
  • Pulling
  • Hinging
  • Olympic Lifting Progression

Phase 2: The second phase of the general athlete development program will be implemented once the athlete completes phase 1 with enough movement competency to assure that they are ready for the next section of training. This is a 12 Week/4 Day (MTTHF) program that will more closely resemble a true strength training regimen for athletes. This program will continue to build the athletes technique on the major core movements, while also progressing them towards more diverse and complex movements. At the end of this phase will be the first time that you can have the athlete work to a technically proficient 1RM. This will allow for the athlete to train with actual percentages in the final phase of the program.  

Phase 3: The third phase of the general athlete program will be implemented once the athlete completes phase 2. This 12 Week/4 Day (MTTHF) Program will expose the athlete to a full athletic development program using a linear progression with training percentages. Since the athlete has been exposed to 24 Weeks of training they should now have the strength and movement capacity to gain necessary strength and power from this program.

general

Powerlifting Program

10-Week/4 Day (MTTHF)

Though basic in nature, this program will aid the athlete is perfecting the three basic movements associated with the sport of powerlifting (Bench, Back Squat, and Deadlift), as well as some of the basic accessory exercises that are necessary for general strength gains.

specialized

Post-Career Training Program

10-Week/3 Day (MWF)

This program is designed for a former competitive athletes and consists of Olympic, Squatting, Pushing and Pulling movements that are commonly parts of the structured strength and conditioning programs either at the College or High School Level. This program will also contain various different methods of linear sprint and conditioning work.

specialized

10K Training Program

10-Week/5-Day Program

This program will introduce and athlete to a means in which to train for a 10K. This program will have some sort of training programmed in every day for 10 Weeks with both a lifting component as well as a running component. There is a progression set forth at the beginning of the program that will give the athlete a step by step progression to allow them to fully prepare for a 10K road race.

general, specialized