Training Plans by Sport

Track & Field

Sprints, mid-distance, jumps and throws — one plan built around your event.

Basketball

Shooting reps, defensive conditioning and vertical power, tuned to your season.

Boxing

Roadwork, bag work and sparring prep, structured around your fight or fitness goal.

Climbing

Finger strength, technique and endurance, built around your project grade.

Cricket

Pre-season fitness, bowling workload and match-day sharpness, tuned to your role.

CrossFit

Strength, metcons and gymnastics skill work, weighted toward your actual weaknesses.

Cycling

FTP-based intervals, endurance rides and tapering, built around your event.

Soccer

Speed, ball skills and match conditioning, tuned to your position and season.

Golf

Mobility, rotational power and range time, built to actually lower your scores.

Gymnastics

Skill progressions, conditioning and flexibility, matched to the moves you're chasing.

Field Hockey

Stick skills, speed and repeated sprint conditioning, tuned to your position.

Surf Lifesaving

Surf swim, board paddling and beach sprints, built around your events.

Rowing

Steady state, technique and interval pieces, built around your erg score or regatta.

Rugby

Contact strength, repeated sprints and skills, built for your position and season.

Running

Easy runs, tempo, intervals and a real taper, built around your goal race.

Swimming

Technique drills, pace sets and open water prep, built around your goal.

Tennis

On-court technique, lateral speed and match conditioning, built around your game.

Trail Running

Vert, technical terrain and long efforts, built around your race and terrain.

Triathlon

Swim, bike and run balanced around the hours you actually have, plus bricks.

Volleyball

Vertical jump, blocking and serve-receive, built around your position and season.

Weightlifting

Snatch and clean & jerk technique, plus the strength to back it up.

Wrestling

Takedowns, live conditioning and top/bottom control, built for your season.

Training plans by sport