Discover untapped potential on the court and field. Follow the same training techniques we use with professional athletes in this progressive, multi-phase workout series.

Chart your progress as you go. Download the program tracker.

Workout duration: 55 minutes

Equipment:  Dumbbells, a rope or belt, and a foam roll

Phase 1

Begin with laying a solid foundation, building stability and strength and restoring movement patterns. 

Phase 2

Continue to build up your foundation while layering on more strength.

Phase 3

Begin converting strength into explosive power.

Phase 4

Continue developing strength for more explosive power.

Phase 5

Expand on strength, while introducing speed, explosive movements, and endurance.