intermediateOther
Athletic Phase 1: Foundation
Faster sprints and higher jumps, starting with how you land.
The barbell will feel light for eight weeks. That's deliberate: your landings are catching up to your strength.
- Duration
- 10 weeks
- Frequency
- 4 days/wk
- Sessions
- 40
Lower A · Upper A · Lower B · Upper B
Start your free monthIncluded in the subscription. First month free.
- Back Squat (tempo)3 × 5RIR 32-3min
1 of 9 slots in this session.
What you leave with
- 01
Landings that hold
Eccentric control and landing work run through the whole phase, not as a warm-up.
- 02
Speed from week one
Sprint, vertical-jump and broad-jump work from the first loading week.
- 03
Scaled to your body
Landing heights come down as body mass goes up, so nothing here is closed to you.
How the 10 weeks run
- Way in
Adaptation
Finds your working weights before the loading starts.
- The work
Weeks 1–8
Every load comes from your own logged sets.
- Way out
Deload
Takes the fatigue off, so the next cycle starts fresh rather than tired.
It's for you if
- You lift, but have never trained jumping or landing
- You've just finished a general strength program
- You're heavier than most people who train jumps
Start elsewhere if
- You already jump and land wellPass the test in the Adaptation week and Phase 2 is the better start.See Athletic Phase 2: Strength Base
Inside the program
358prescribed exercisesacross 40 sessions
- Sets, reps and rest on every one, and a reps-in-reserve target wherever it applies.
- Every load comes from your own logged sets.
- Your log carries into whatever you run next.
Start your free monthFirst month free. Then $29 a month, or $290 a year.