Free Programs
Athletic Development: For Everyone, Not Just for Sports
Ever wondered what it’s like to train with an athletic development approach? Not sure if “training like an athlete” is right for the general fitness crowd?
Download my free programs and experience the foundations of athletic development, designed specifically for those new to this style of training. These programs introduce key principles in a way that’s accessible, effective, and beginner-friendly.
Athletic development isn’t just for competitive athletes—it’s for everyone. Whether you want to improve overall physical function, move better, or simply stay active, this style of training helps you build strength, coordination, and resilience that enhances your physical activities in life.
This is just the beginning—stay tuned for full-scale programs tailored to different experience levels and goals, coming soon! 🚀
Intro to Sprinting
Sprinting is a fundamental movement with massive benefits for health, power, and longevity. It builds explosive strength, improves coordination, and enhances neuromuscular efficiency, making it one of the most effective ways to develop athleticism.
This program helps you safely reintroduce sprinting by gradually preparing your body for high-speed movement and intense force production. If you want to move faster, build resilience, and unlock your athletic potential, this is where to start.
Intro to Plyometrics
If you’re new to plyometric training or haven’t done it in a while, this free program is the perfect way to get started. It introduces you to the demands of plyometrics, helping you build familiarity and confidence with explosive movements.
This program focuses exclusively on low-amplitude, lower-body plyometrics, incorporating moderate exercise variability to challenge different movement planes and coordination patterns.
Designed as a bolt-on program, it seamlessly integrates into your existing strength and conditioning routine. It does not include warm-ups, accessory work, or mobility drills, allowing you the flexibility to add it to your current sessions with ease.
True plyometric adaptations take months to develop. This 4-week plan serves as an entry-level acclimation phase, giving you a solid foundation without overwhelming your body. Since not everyone starts at the same level, the program keeps volume and intensity intentionally low to ensure a smooth progression.
Muscle Power
This free document with three separate muscle power programs focuses on the rate of force development rather than emphasizing maximal strength.
Each session has a different training style, one with general resistance training, another with a more athletic approach, and the last one based in metabolic conditioning.
You can apply one or up to all three in your current training and do them for a few weeks in a row without making any progression to the program. Then watch as your muscle power improves!
General Athletic Development
Athletic development isn’t just for sports—it’s for anyone pursuing a physically active lifestyle. Unlike sport-specific training, which focuses on excelling in a particular sport, athletic development enhances fundamental human movement, building strength, power, and speed for real-world demands.
This document introduces three training programs—strength, power, and speed—all essential for long-term function, injury prevention, and physical literacy. Each program is a one-week sample that balances all three elements while emphasizing one for targeted improvement.
Whether you're looking to move better, train smarter, or push your limits, this document provides sample programs that will help you understand what goes into developing the physical qualities needed to perform at your best.