Built for weekend-league and amateur athletes who want to show up to preseason genuinely faster, more powerful, and more resilient. Combines explosive power work with agility drills and a structured conditioning base.
Preview week 1 — purchase to unlock the full program.
Day 1 — Power & Explosiveness
Focus on form over load this week — this sets the pattern for everything after.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Turkish Get-Up | 3 per side | 5 | 60 sec |
| Box Jump | 4 | 6-8 | 60 sec |
| Sled Push | 4 | 20m | 60 sec |
| Kettlebell Swing | 4 | 15 | 45 sec |
| Farmer's Carry | 3 | 40m | 60 sec |
Day 2 — Strength Circuit
Focus on form over load this week — this sets the pattern for everything after.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Farmer's Carry | 3 | 40m | 60 sec |
| Medicine Ball Slam | 4 | 10-12 | 45 sec |
| Lateral Bound | 3 per side | 8 | 45 sec |
| Turkish Get-Up | 3 per side | 5 | 60 sec |
| Box Jump | 4 | 6-8 | 60 sec |
Day 3 — Agility & Speed
Focus on form over load this week — this sets the pattern for everything after.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Box Jump | 4 | 6-8 | 60 sec |
| Sled Push | 4 | 20m | 60 sec |
| Kettlebell Swing | 4 | 15 | 45 sec |
| Farmer's Carry | 3 | 40m | 60 sec |
| Medicine Ball Slam | 4 | 10-12 | 45 sec |
Day 4 — Full-Body Conditioning
Focus on form over load this week — this sets the pattern for everything after.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Medicine Ball Slam | 4 | 10-12 | 45 sec |
| Lateral Bound | 3 per side | 8 | 45 sec |
| Turkish Get-Up | 3 per side | 5 | 60 sec |
| Box Jump | 4 | 6-8 | 60 sec |
| Sled Push | 4 | 20m | 60 sec |
Day 5 — Power & Explosiveness
Focus on form over load this week — this sets the pattern for everything after.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Sled Push | 4 | 20m | 60 sec |
| Kettlebell Swing | 4 | 15 | 45 sec |
| Farmer's Carry | 3 | 40m | 60 sec |
| Medicine Ball Slam | 4 | 10-12 | 45 sec |
| Lateral Bound | 3 per side | 8 | 45 sec |
James Whitfield
15 Aug 2026
Solid program, well organized. Would have liked a couple more exercise variations but overall great value.
Ethan Clarke
9 Aug 2026
This is now part of my regular rotation. Highly recommend.
Ahmed Hassan
17 Jul 2026
Exactly what I needed — clear structure and I could feel the progression week to week.
€35
One-time purchase · lifetime access
Ingrid Larsen
13 Jul 2026
Loved this program. The instructions were easy to follow and the results showed up fast.
Noah Williams
26 Mar 2026
Great for my level — not too easy, not overwhelming. Will buy another program from this creator.
Sophie Turner
9 Mar 2026
Exactly what I needed — clear structure and I could feel the progression week to week.
