Always consult your doctor before starting any exercise program. Sprint and jump training carries inherent risks. Progressive overload and proper recovery are essential.

Athletic Development Training System

Real athletic training, adapted to your reality

Sprint • Jump • Throw • Push • Pull • Hinge • Carry

Complete Athletic Development System

Complete athletic training that adapts to your space, equipment, and context.

1

Experience

2

Phase

3

Context

4

Equipment

5

Program

Your Program

Select Training Week

4-Day

3-Day

With Speed

In-Season

Week 1

Important Guidelines

Warm-Up: Always warm up 5–15 minutes
Max-Effort: Work up to a heavy set, not a true max
Recovery: Separate similar training days by 48 hrs
Indicator Lifts: Track box squat, bench press, vertical jump, chin-ups