Session 175 min
Lower Power
- 01Pogo Hops3 × 10
- 02Broad Jump4 × 3
- 03Trap Bar Deadlift4 × 4
- 04Vertical Jump4 × 4
- 05Rear-Foot Elevated Split Squat3 × 6each side
- 06Nordic Curl (eccentric)3 × 5
- 07Copenhagen Plank3 × 20seach side
Pre-Season · In-Season
Athlete Performance
For competitive athletes. Periodized training across pre-season, in-season, and performance-enhancement blocks — built to raise output while managing fatigue through the season.
Length
8-week pre-season, then in-season
Sessions
3 a week · 2 in-season
Session length
60–75 min · 35 in-season
Equipment
Full gym, plus room to sprint and jump
Who it's for
Is this your block?
- 01You compete in a sport and have a season to prepare for.
- 02You want strength, power and tissue resilience, with hamstring and groin work built in.
- 03You need the gym to fit around team training and match day, not compete with them.
Before you buy
An injury, pain, pregnancy or postpartum, or a long layoff? Message me before you buy and I'll tell you whether this block fits.
Message me first
Structure
How the block runs
Weeks 1–8
Pre-season
2 RIR on strength
Build strength, power and tissue resilience. Highest gym volume of the year.
Once fixtures start
In-season
3 RIR, never grind
Minimum effective dose. Two sessions a week, maintain qualities, stay fresh for match day.
Off-season · not in the app
Enhancement
1–2 RIR
Attack the weakest quality — force or velocity — without competition constraints.
Effort is set by RIR, reps in reserve: how many more clean reps you could have done. Switch to in-season in the app once fixtures start; the two-session week repeats for as long as the season runs.
The enhancement block is written to your off-season and is not in the app. Message me when your season ends.
Schedule
A typical week
Pre-season
Mon
Lower Power
Tue
Zone 2 cardio
Wed
Upper & Trunk
Thu
Mobility
Fri
Total Body Contrast
Sat
Rest
Sun
Weekly check-in
In-season
Mon
In-Season Maintenance
Tue
Mobility
Wed
Rest
Thu
In-Season Maintenance
Fri
Rest
Sat
Zone 2 cardio
Sun
Weekly check-in
The program
The sessions
Session 260 min
Upper & Trunk
- 01Medicine Ball Chest Throw4 × 4
- 02Weighted Pull-Up4 × 5
- 03Incline Barbell Press4 × 6
- 04Single-Arm Dumbbell Row3 × 10each side
- 05Half-Kneeling Landmine Press3 × 8each side
- 06Suitcase Carry3 × 30meach side
- 07Pallof Press3 × 10each side
Session 370 min
Total Body Contrast
- 01Sprint — 20m Accelerations5 × 1
- 02Back Squat4 × 3
- 03Hurdle Jump4 × 4
- 04Bench Press3 × 4
- 05Medicine Ball Slam3 × 5
- 06Hip Thrust3 × 8
- 07Lateral Bound3 × 4each side
Session 435 min
In-Season Maintenance
- 01Countermovement Jump (monitor)2 × 3
- 02Trap Bar Deadlift or Back Squat3 × 3
- 03Weighted Pull-Up or Incline Press3 × 5
- 04Nordic Curl (eccentric)2 × 4
- 05Copenhagen Plank2 × 20seach side
Every exercise has its setup, coaching cue and most common mistake in the exercise library.Open the library
The app
What you get
Your code by email
A six-digit code arrives the moment you pay. No account to create.
Three devices, no deadline
Use it on up to three of your own devices. There is no deadline to start.
Every set logged
Log weight and reps as you go. It works without signal and syncs when you're back online.
Your last load, remembered
Each exercise opens at the weight you lifted last time, and at 70% on a deload week.
Warm-up and videos
Each session opens with a warm-up. Exercises come with demonstration videos.
Weekly check-in
Sleep, soreness and energy, once a week. The answers come straight to me.
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