Training programs

Triphasic training. Eccentric, isometric, concentric — for athletes.

10 weeks · 3 days/week · ~70 min

The 12-week PRE SZN athletic base. Strength that transfers.

12 weeks · 5 days/week · ~65 min

Sprint, shuttle and speed endurance. Built for field sport.

12 weeks · 3 days/week · ~40 min

Your first fitness race in eight weeks. Three days, no experience needed.

8 weeks · 3 days/week · ~50 min

Four days to race faster. Strength, threshold running and stations.

8 weeks · 4 days/week · ~60 min

Six days for experienced athletes. Strength, engine and stations.

8 weeks · 6 days/week · ~65 min

5/3/1 with high-volume back-off. Slow, steady strength.

12 weeks · 4 days/week · ~45 min

Get strong on 3 short days. Big lifts, nothing wasted.

8 weeks · 3 days/week · ~45 min

Strength + size on 3 days. For lifters who know their numbers.

12 weeks · 3 days/week · ~65 min

Six days a week. Daily heavy singles, 24 weeks to a test.

24 weeks · 6 days/week · ~60 min

Max effort, repetition and jumps. Strength and size, four days a week.

12 weeks · 4 days/week · ~50 min

10x10 across five days. Brutal hypertrophy — advanced only.

6 weeks · 5 days/week · ~80 min

GBC supersets on shrinking rest. Burn fat, keep the muscle.

8 weeks · 4 days/week · ~55 min

Volume landmarks. Add sets weekly, grow, deload.

6 weeks · 4 days/week · ~70 min

Elite EDT work capacity. Twelve timed PR zones a week.

4 weeks · 4 days/week · ~55 min

Two-a-days for eight weeks. Elite work capacity, brutal volume.

8 weeks · 6 days/week · ~65 min

Your first 8 weeks. Learn the big lifts, add weight every session.

8 weeks · 3 days/week · ~55 min

Four days, upper/lower. More volume, same simple rules.

8 weeks · 4 days/week · ~50 min

Master the big lifts. Build the base, then go heavy.

8 weeks · 3 days/week · ~65 min