The philosophy
A 6-week athletic development block built on the speed/agility/plyometrics framework used to prep field- and court-sport athletes. Four focused days cycle through linear acceleration, reactive plyometrics, change-of-direction, and power endurance — sequenced so the highest-CNS work lands fresh and conditioning closes the week. Quality over fatigue: every sprint, jump, and throw is logged by TIME, executed at full intent with near-complete recovery between reps. Track times and round counts week to week and chase clean, fast, explosive reps before adding volume.
Week one, in full
The first week is open. Read it, then train it.
Linear Speed & Acceleration
Day 1 · Intervals
- Pogo Hops (Reactive)3 × 20
- Linear Acceleration Sprint (20m)6 × 1
- Flying 30m Sprint4 × 1
- Resisted Sled Push Sprint4 × 1
Plyometrics & Reactive Power
Day 2
- Pogo Hops (Reactive)3 × 15
- Broad Jump5 × 3
- Depth Jump to Box5 × 3
- Overhead Backward Med Ball Throw4 × 4
Change of Direction & Agility
Day 4 · Intervals
- Reactive Ladder Footwork4 × 2
- Lateral Bound (Skater)4 × 6
- 5-10-5 Pro Agility Shuttle6 × 1
- Rotational Med Ball Slam Throw4 × 5
Power Endurance & Conditioning
Day 6 · Intervals
- Reactive Ladder Footwork3 × 2
- Lateral Bound (Skater)3 × 8
- Tempo Shuttle Run (Power Endurance)8 × 1
- Rotational Med Ball Slam Throw3 × 8
The remaining weeks
The full prescriptions for weeks 2 through 6 — loads, progressions, and deloads — are written for members.
Begin this season
All 6 weeks, logged set by set, adapted to how you recover. Founding members lock the founding rate for life — $14.99 a month or $99 a year — with founding standing and early access to what the house builds next.
Begin this season