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Boys hybrid 4x 100

Speed Intro

This is a 2 week introduction to speed training and to the themes used throughout all of the MOST speed training playbooks. Good for all levels. This a sample of the full program and may not provide the complete results and level of conditioning the full programs provide.

Girls hybrid 4x 100

Strength Intro

This 2 week strength program is entry level and will get you off to a great start with total body training that hits each part of the body. Very general strength development that exposes you to the methodology used with the MOST.

Football 4x 100

FB - OS 2 Week Speed

2 Weeks of speed training for youth football players. Basic foot patterns to development feet and acceleration.

Football 4x 100

OS 4 Week Speed

4 Weeks of Speed for youth football. 3 days per week. Fundamentals that contain both the repetition to get better and the variations to keep adapting and improving.

Baseball 4x 100

2 Week Speed

2 Weeks of speed training for baseball. 6 Total workouts that fit well into your weight program.

Lacrosse 4x 100

OS 2 Week Speed

Lacrosse speed and agility for two weeks. Fundamentals of speed and foot work to promote rapid development of speed. Integrate these techniques into your program and grow into a complete athlete.

Mma 4x 100

MMA

Fighting weeks 1-4 are a controlled, deliberate progression to train the athlete and continuously introduce different training stressors to push hard into weeks 5-8.

Netball 4x 100

Netball OS 1

Netball weeks 1-4. Off-Season strength and conditioning training program. Speed workouts are combined with strength training programs for a complete 4 weeks of training.

Football 4x 100

In-season Training

10 Weeks In-Season football training program. All strength, speed and conditioning is provided. Each component accounts for the point in the season the team is an workout loads and intensity for starters and bench player, 6 days/week.

Girls hybrid 4x 100

8W Girls Hybrid

8 Week hybrid playbook for middle school girls athletic development. Strength, speed and conditioning. This playbook is 4 days per week for 8 weeks. It uses a a gym, weight room, field, ladders, cones and mini hurdles.

Rugby 4x 100

Backs OS 1

Weeks 1-4 Rugby off-season training. Custom written training programs for backs -- varying the rep schemes

Rugby 4x 100

Forwards Off-Season 1

Weeks 1-4 Rugby off-season training. Custom written training programs for forwards -- varying the rep schemes and conditioning.

Soccer 4x 100

Conditioning pt.1

Weeks 1-4. Soccer conditioning is important, we all know that. Coach Bob King coached 7 years in the MLS and has trained numerous professional soccer players at both the college level and world level. This 4 week of soccer conditioning is gradually ramped up each day and. It fits with your practice and speed and strength programs.

Soccer 4x 100

Strength 1

Soccer strength weeks 1-4 Weight and intensity is specific to the athlete, which can also impact the training level.

Baseball 4x 100

OS wks.1-4

Baseball off-season training. 4 Weeks of complete athletic development with both strength and speed. Day1 - Combo, both 0-10 speed and strength training. It is a strength day; if time is a factor, then lift only. Day 2 - 0-30 speed. Day - 3 Strength with more dumbbell lifts for left and right side strength balance. Day - 4 Change of Direction. Day 5 - Big strength day with jumps gradually added.

Lacrosse 4x 100

OS Speed Wks.1-4

Fours weeks, 3 days a week of speed for Lacrosse. Developing sprint speed, agility and quickness, utilizing training aids ladder, hurdles and cones.

Girls hybrid 4x 100

Women's Fitness 1

Adult fitness plan for women who maybe teachers, coaches and/or parents. Four weeks, 5 days per week of dynamic fitness training. This program is great for burning fat and challenging you like a good athletic program.

Cross country 4x 100

CC Weights

In Season Cross Country and Track distance runners weight program. 4 Weeks, 2 days per week.

Girls hybrid 4x 100

T.I.P.S. Fitness

Adult fitness: T.I.P.S. stands for Training Intensity Produces Strength. This program is great for any adult looking to make a real change while training like an athlete.

Basketball 4x 100

Off-Season 2

Weeks 5-8, continue 6 days of strength and conditioning. All workouts are integrated with or lift-run-jump training approach to maximize results. All speed, strength and jumping elements reflect the days training theme. These weeks see a ramping up of training intensity.

Football 4x 100

Off-Season 1

Off-Season football training. Weeks 1-4. Complete athletic development with speed and strength training workouts.

Lacrosse 4x 100

O.S. Strength 1

Lacrosse Off Season strength weeks 1-4 start the athletes, new or veteran, with a gradual ramp up of weights training for the firts two weeks. Weeks 3 & 4 begin to use different rep. schemes and choices of equipment and combinations.

Basketball 4x 100

Off-Season 1

Weeks 1-4, complete 6 days of strength and conditioning. All workouts are integrated with or lift-run-jump training approach to maximize results. All speed, strength and jumping elements reflect the days training theme.

Baseball 4x 100

Youth Off-Season 1

Baseball off-season training, weeks 1-4. complete athletic development with both strength and speed.

Tennis 4x 100

Strength wks.1-4

4 Weeks, 3 Days per week of weight training for Tennis players. Go at your own pace with our segment training. Increase weight as you need.

Power lift 4x 100

Power & Strength

Training Power and Strength through the use of Olympic lifts, low rep. bench and squat schemes, as well as, explosive drills, plyometrics and complexes.

Baseball 4x 100

OS wks.5-8

Baseball off-season training. 4 Weeks complete athletic development with both strength and speed.

Softball 4x 100

Off-Season 2

Softball off-season training. 4 Weeks complete athletic development with both strength and speed.

Football 4x 100

Summer 2 No Olympics

Complete football speed, strength and conditioning, Four weeks without Olympic lifts, but with explosive lifts and power development in the later weeks.

40 4x 100

Fix My 40

4 weeks, 4 days per week of 40 yard dash training. Improve your 40 through technique and physical development.

Football 4x 100

S1 w/Olympics

Summer pt. 1 with Olympics: Weeks 1-4 high school football summer program with speed, agility, power, strength and olympic lifts. Weeks 5-8 are the second session are can be found in Football Summer 2

Football 4x 100

S2 w/ Olympics

Summer pt.2: Weeks 5-8 of summer training with Olympic lifts. Comprehensive training for speed, agility, strength and power with all of the conditioning you'll need.

Boys hybrid 4x 100

Summer Speed.18

Summer Speed is a speed, agility and conditioning program for anyone. It is designed with a progressive increase in intensity and difficulty to peak at the end of 10 weeks with improved acceleration, change of direction and fitness. Three days of speed or change of direction or a combo with 1 day of straight conditioning. Light to medium conditioning in day1-3 with day 4 being a straight line fast conditioning increasing throughout the summer.

Tennis 4x 100

Speed 1

Speed and agility for Tennis. This is part 1 of 2. Weeks 1-4.

Soccer 4x 100

Speed 1

Weeks 1-4. Speed plan for level 3 soccer players. High school and some mature middle schoolers would benefit from this program.

Soccer 4x 100

Conditioning 2

Weeks 5-8 of soccer conditioning. Coach Bob King coached 7 years in the MLS and has trained numerous professional soccer players at both the college level and world level. This 12 weeks of soccer conditioning is broken down by which day and by the week. It fits with your practice and strength program.

Basketball 4x 100

In Season Speed wks.6-10

The basketball in season speed training is designed to allow the coach to maintain off season speed gains without taking away time from practices. That is done by using these workouts as an extended warmups or after intense competition to keep the speed element sharp. Use them in order or pick the theme that suits the team needs best.

Basketball 4x 100

In Season Speed wks.1-5

The basketball in season speed training is designed to allow the coach to maintain off season speed gains without taking away time from practices. That is done by using these workouts as an extended warmups or after intense competition to keep the speed element sharp. Use them in order or pick the theme that suits the team needs best. Adding reps.to the change of direction days can make a nice combo, conditioning-speed day.

Basketball 4x 100

InSeason Conditioning wks.1-5

This In-Season Conditioning program rotates conditioning stressors between long runs and shorter runs to accommodate the demands of basketball. Coaches may choose to add reps. to a particular run if the need demands it.

Cricket 4x 100

OS Conditioning wks.1-4

Off Season Cricket Conditioning Weeks 1-4 are designed to work with the speed and strength portions of the entire program. If there is no speed and/or strength, the conditioning will be sufficient to prepare the athlete in conjunction with practices or play. The dynamic warmup may be skipped if the conditioning, or as we call it, the Finish, is last in a full workout. These workouts are written to match other running elements such as the speed themes of the same day.

Cricket 4x 100

OS Conditioning wks.5-8

Off Season Cricket Conditioning Weeks 5-8 escalate as the athlete improves their fitness. The conditioning portion works with the speed and strength portions of the entire program, but if there is no speed and/or strength, the conditioning will be sufficient to prepare the athlete in conjunction with practices or play. The dynamic warmup may be skipped if the conditioning, or as we call it, the Finish, is last in a full workout. These workouts are written to match other running elements such as the speed themes of the same day.

Cricket 4x 100

OS Speed wks.1-4

Off Season Speed for Cricket develops the athletes speed through a progression of programs that build up week by week. You will see themes of 0-10, Change of Direction (COD), and 0-30. The dynamic warmup does not need to be repeated if it was already done with other workout components.

Cricket 4x 100

OS Speed wks.5-8

Off Season Speed for Cricket develops the athletes speed through a progression of programs that build up week by week. You will see themes of 0-10, Change of Direction (COD), and 0-30. The dynamic warmup does not need to be repeated if it was already done with other workout components.

Cricket 4x 100

OS Strength wks.1-4

Cricket Strength allows the player to gain the strength needed to improve speed and each skill of the sport. The progression allows for adapting while minimizing soreness that can slow progress.

Cricket 4x 100

IS Conditioning wks.1-5

InSeason Cricket Conditioning Weeks 1-5 are designed to maintain off-season gains without unnecessary breakdown. If there is not time for all of the speed, strength, and conditioning workouts in season, simply rotate the elements throughout the week. The dynamic warmup may be skipped if the conditioning is last in a full workout. These workouts work within a practice schedule.

Cricket 4x 100

IS Strength wks.5-8

Cricket In Season Strength keeps the athlete in touch with the strength work and gains from the off season without over loading their system with too much in season weight lifting.Follow the workouts in order even if there are irregular schedule conflicts.

Cricket 4x 100

IS Conditioning wks.6-10

In Season Cricket Conditioning Weeks 6-10 is to keep the athlete fitness at competitive level without over training. The conditioning section works with the speed and strength portions of the entire program.The dynamic warmup may be skipped if the conditioning, or as we call it, the Finish, is last within a full workout. These workouts are written to match other running elements such as the speed themes of the same day.

Cricket 4x 100

IS Speed wks.1-5

Cricket In Season Speed is designed to maintain the speed gains from the off season program. The workouts are quick touches of familiar drills to remind the athlete's body how to go fast. The warm up can be skipped if the speed comes with a training session where the work is already in progress. In terms of time, these workouts fit best at the beginning of training and serve as an extended warmup.

Cricket 4x 100

IS Speed wks.6-10

Cricket In-Season Speed is designed to maintain the speed gains from the off season program. The workouts are quick touches of familiar drills to remind the athlete's body how to go fast. The warm up can be skipped if the speed work comes with a training session where the work is already in progress. In terms of time, these workouts fit best at the beginning of training and serve as an extended warmup.

Cricket 4x 100

IS Strength wks.1-4

IS Cricket Strength wks.1-4 transition the player from off season/training camp into competitive season maintenance. If gains are made that is a bonus, but to sustain off season gains is the goal.

Aussie football 4x 100

OS Speed wks.1-4

Australian Rules Football Off Season Speed Training has been designed to prepare the athlete for a wide variety of speed needs: acceleration, abrupt stops, change of direction, breakaway speed, closing speed, and much more. These sessions are to be used in conjunction with strength and conditioning.

Aussie football 4x 100

OS Strength wks.5-8 no Olympics

Weeks 5-8 of offseason strength continue an increase in intensity and a variety of training stressors including the explosive movements. This program is without the olympic lifts.

Aussie football 4x 100

OS Conditioning wks.1-4

This Australian Rules Football Off Season Conditioning provides workouts to address the players' need for both speed and stamina. It gradually increases in volume and intensity to ensure improvement without overtraining. It is designed to be used in conjunction with speed and strength training. Reps and/or distance can be altered according to need; be smart about any changes.

Aussie football 4x 100

OS Conditioning wks.5-8

This Australian Rules Football Off Season Conditioning provides workouts to address the players' need for both speed and stamina. It gradually increases in volume and intensity to ensure improvement without overtraining. It is designed to be used in conjunction with speed and strength training. Reps and/or distance can be altered according to need; be smart about any changes.

Aussie football 4x 100

OS Speed wks.5-8

Australian Rules Football Off Season Speed Training has been designed to prepare the athlete for a wide variety of speed needs: acceleration, abrupt stops, change of direction, breakaway speed, closing speed, and much more. These sessions are to be used in conjunction with strength and conditioning.

Aussie football 4x 100

OS Strength wks.1-4 w/Olympics

Off Season Strength is a 3 day program to be used along with the speed and conditioning programs. The progression moves the athlete into power development with Olympic lifts and complexes beginning in week 3.

Aussie football 4x 100

OS Strength wks.5-8 w/Olympics

Weeks 5-8 of Aussie Rules Off Season Strength continue to ramp up the intensity with the Olympic lifts and the addition of complexes. Week 6 is a short break from both training elements.

Aussie football 4x 100

OS Strength wks.1-4 no Olympics

Off Season Strength is a 3 day program to be used along with the speed and conditioning programs. The progression moves the athlete from conventional lifts into power development utilizing explosive drills and complexes beginning in week 3.

Track field 4x 100

100/200m Speed wks.1-4

The speed training for Off-Season Sprinters is based on the 100m and 200m, as most athletes run both events. The training addresses short, front end speed with finishing or top end speed. Speed endurance is also accounted for, since the accomplished sprinter will be required to run in prelims, finals, and possible relays over the course of a long meet day or multiple days. Considering that many sprinters are also jumpers (long and triple), it is recommended that athletes who jump exclusively also do these workouts. Starts, handoffs, or other technical training is not accounted for in this program. The coach may want to adjust reps or volume to allow time and energy for other requirements.

Track field 4x 100

400m Speed wks.1-4

The speed training for off season 400m runners. The workouts consist of speed, speed-endurance and a touch of aerobic training. Each week progresses towards greater training volume and intensity.

Track field 4x 100

800m OS Speed wks.1-4

The offseason running for the 800m is designed to provide quality training to both improve speed and conditioning. Distances are cycle through the week and weeks to allow the athlete to prepare for each section of the race on different days.

Track field 4x 100

Throwers OS Speed-Strength Wks.1-4 w/Olympics

Off season speed, strength and conditioning for track and field throwers is designed to provide the workouts for the needs of their events regardless of the implement used. Speed in the ring is essential for success along with strength and explosion. Weeks 1-4 immerse the athletes in all of those essential elements.

Track field 4x 100

100/110m Hurdles Speed wks.1-4

Speed training for Off-Season Sprint Hurdles (100H/110H). The training addresses short, front end speed with finishing or top end speed. Speed endurance is also accounted for, since the accomplished sprinter will be required to run in prelims, finals, and possible relays over the course of a long meet day or multiple days. . Starts and technical training is not accounted for in this program. The coach may want to adjust reps or volume to allow time and energy for other requirements.

Track field 4x 100

1600-3200 OS Speed-Endurance wks.1-4

The 1600-3200m runners are ultimately trained to win a 200m race. Certainly the final 400 is crucial, but if competitors are shoulder to shoulder on the final 200m, your athlete should win. The workouts have a blend of intervals mimicking sections of their race along with LSD (Long Slow Distance). It is the coach's discretion as to when and how many A.M. runs should take place. It is recommended no more than 2 morning runs on days 1-4, and those runs should range from 20-25 minutes.

Volleyball 4x 100

Volleyball Off-Season 1

Weeks 1-4, complete 6 days of strength and conditioning. All workouts are integrated with or lift-run-jump training approach to maximize results. All speed, strength and jumping elements reflect the days training theme.

Artboard 28 100

M. S. 4 Wk Speed

Speed - 3 days/wk., 4 weeks for junior speed development, 12 yrs. and under.

Artboard 28 100

Cuff

Rotator cuff exercises for preventative training.

Artboard 28

USMC - PFT.1

Four weeks of physical training to provide strength, endurance and speed to run a fast 3 miles, do pull-ups and sit-ups at the to achieve a perfect score..

Artboard 28 2x

USMC-PFT Unload

One week of unload training or active recovery.

Artboard 28 2x

USMC-PFT.2

Week 5 is one week of unload training or active recovery. Weeks 6-8 increase the specificity of training throughout the week.

Artboard 28 100

Cycling

Training for cyclists has three distinct parts; upper body, lower body and cuff & stuff. The upper body is trained for the correct amount of strength without unwanted bulk. Lower body is trained for strength and endurance to handle long rides and the environment, such as, hills and wind. Cuff & stuff is for all the "little" parts, core, rotator cuff and the like. Strength days alternate between 2 days/week and 3 days/week. There are running workouts that provide leg power and speed.

Football 4x 100

Football Summer Day 6 Conditioning

Twelve weeks of day 6 football specific conditioning. If a day 6 is unavailable make it the last day of your training week. It will replace any other running that day.

Softball 4x 100

Softball - OSL - 4W(1-4) - 3D

Softball off-season training. 4 Weeks of complete athletic development with both strength and speed. Day1 - Combo, both 0-10 speed and strength training. It is a strength day; if time is a factor, then lift only. Day 2 - 0-30 speed. Day - 3 Strength with more dumbbell lifts for left and right side strength balance. Day - 4 Change of Direction. Day 5 - Big strength day with jumps gradually added.

Wrestling 4x 100

Wrestling - L3 - OS - 4W(1-4) - 3D

Off Season Strength and conditioning is a 3 day/week program with a progression that moves the athlete from conventional lifts into power development utilizing explosive drills and complexes beginning in week 3. This is without the Olympic lifts.

Wrestling 4x 100

Wrestling - L3 - OS - 4W(5-8) - 3D

Weeks 5-8 of offseason strength continue an increase in intensity and a variety of training stressors including the explosive movements. There is a blend of strength, power and endurance throughout. This program is without the olympic lifts.