These are not random or generic workouts. This is an 18 week, structured program that takes advantage of the proven concepts of periodization and progressive overload. Every week and phase strategically builds on the last to ensure progression while reducing risk of injury, burnout, and plateau. By following these proven concepts, you should except to see tangible results in all 6 Pillars of Total Fitness: strength, hypertrophy, work capacity, balance/stability, mobility, and athleticism.

1 year (52 week) online access to the Athletic Training program. The program contains 54 total workouts. Inside the program are detailed instructions, explanations, and modification recommendations, exclusive links to video demonstrations with form cues and additional tips, and printable PDFs with workout tracking sheets to keep tabs on your progress.

Yes. This program is intended to be repeated, and doing so is recommended for long term success. When you finish phase 4, restart at phase 1. The goal is to become stronger and more capable every cycle.

The program costs $97 for 1 year online access. That means for less than $2/week you can stop guessing and start optimizing your limited training time!

There are 54 total workouts. This program assumes that you will do 3 workouts per week for 18 weeks. You can do more/less on a given week to fit your schedule, just make sure you're doing the workouts in order and getting sufficient rest and recovery between sessions.

The Athletic Training program is our blueprint for increasing fitness within all 6 Pillars of Total Fitness. ​In no particular order, these pillars are: • Strength • Hypertrophy • Work Capacity • Balance/Stability • Mobility • Athleticism We believe that everyone can train and increase fitness within the 6 Pillars of Total Fitness, and doing so will help you become the most well-rounded, capable, resilient, and confident version of yourself possible.

"Periodization" refers to the strategic planning of workout volume, intensity, and movement selection into phases to drive long term-progress while managing fatigue, and reducing risk of injury, plateau, and burnout. It works by building general foundational qualities first (like hypertrophy and strength) and then gradually shifting to more specific, higher-intensity or performance-focused training. This program flows through 4 phases of athletic development. Each phase builds upon the last and is 3-5 weeks in length. The phases: (1) general fitness; (2) hypertrophy + work capacity; (3) strength + power; (4) athletic movement + conditioning.  Periodization is how professional athletes structure their training, except unlike professional athletes who are training to "peak" on a certain day or season, we are training for life. So while each phase will have a focus, we will still touch on most if not all of the other 6 Pillars of Total Fitness in each phase.

Progressive overload is the gradual increase of stress on the body—through more weight, reps, sets, intensity, and/or movement selection – to stimulate continual strength, fitness, and athletic adaptations. Progressive overload will be utilized within each phase as well as within the program as a whole. The workouts within each phase become more challenging as the phase goes on, and each phase builds upon the last with more advanced movements, training intensity/volume, and focus.

Yes. This program is intended to be implemented as a stand alone program. The workouts are challenging and recovery is an important element if your goal is to see progress. ​ You are free to include additional cardio activities such as running, biking, or playing sports, just make sure you are getting sufficient rest and recovery in between workouts. ​ To be clear though, we do not recommend any other strength workouts while participating in this program, and you do not need to do any additional workouts outside of this program to see results.

The workouts incorporate weight training, plyometrics, balance/mobility movements, and some sprints. This program assumes that you have full access to standard gym equipment. However, some modifications are included to make it easier to train from home or substitute movements that may be currently impracticable or uncomfortable given your current fitness level.

This program is for anyone - from beginners to serious athletes - who wants to move, feel, and look their best in as little as 3 workouts per week. This program will help you become a stronger, well-rounded, and resilient athlete and person.

5 (out of 54 total) workouts include short sprinting intervals as part of the workout, otherwise no. This is an athletic training program designed to build full body strength and athleticism within the 6 Pillars of Total Fitness. This program can certainly help runners and all athletes increase performance and reduce risk of injury, but is not intended to prepare runners or athletes for any specific race or event.

There are lots of reasons. Here are a few: First, it's important to remember that athleticism isn't reserved just for athletes — people who compete, train full-time, or were born with natural gifts. At it's core, athleticism is just the capacity to move your body well: to be strong, coordinated, balanced, explosive when needed, and resilient under physical demand. These qualities don't stay on a field or in a gym. They show up when you're carrying groceries up three flights of stairs without losing your breath, when you catch yourself from a bad step on an icy sidewalk, when you're playing with your kids on the floor and can actually get back up with ease. The everyday physical demands of life don't disappear just because you're not competing — they just show up in less obvious ways. Athleticism also plays a role in injury prevention and long-term physical independence. Falls are the leading cause of injury-related death in adults over 65, and most of them aren't the result of bad luck — they're the result of decades of declining balance, reaction time, and leg strength that went untrained. Athleticism builds the neuromuscular connections that let your body respond to unexpected situations: a trip on a curb, a sudden need to brace, an awkward landing. People who move athletically aren't just fitter — they're more durable. They get hurt less often, recover faster when they do, and maintain functional independence far longer into life than people who only trained for appearance or never trained at all. Athleticism also makes life feel easier and more capable. When your body can do what you ask of it — when you're not winded, stiff, or apprehensive about physical tasks — your confidence in daily life goes up. You say yes to more things. You hike the trail, you help a friend move, you join the pickup game, you take the stairs. The psychological effect of feeling physically capable compounds over time into a more active, engaged, and energetic way of living. Athleticism isn't just about performing — it's about having a body that doesn't limit your life.

No matter what sport you play or want to play, the qualities that make you good at it — speed, power, coordination, spatial awareness, the ability to absorb and produce force — all trace back to a foundation of general athleticism. Sport-specific skills are built on top of athletic capacity the way a house is built on a foundation. You can develop a great golf swing, a precise tennis serve, or sharp basketball footwork, but if the underlying athleticism isn't there — if the hips are weak, the ankles are stiff, the reaction time is slow — the skill will always have a ceiling. General athletic development removes that ceiling before sport-specific training ever begins. This is why elite sports programs at every level invest heavily in general physical preparation before drilling sport-specific technique. A soccer player who has never trained explosiveness will plateau in their sprinting ability no matter how many sprints they run in practice. A golfer who lacks rotational strength and hip mobility will compensate with their swing mechanics and eventually get hurt. A weekend basketball player who has no base of single-leg strength and reactive jumping will chronically sprain ankles regardless of how much they play. The sport itself is not a sufficient training stimulus to build the athletic qualities it demands — those qualities need to be developed deliberately, and general athleticism training is the most efficient way to do it across every sport. Perhaps most importantly, general athleticism creates athletic transferability — the ability to pick up new sports and physical skills faster and with less injury risk. Athletes with strong general foundations adapt quickly because their nervous system already knows how to recruit muscle efficiently, absorb force safely, and coordinate complex movements under load. They don't need as long a ramp-up period in a new sport, and they carry far less injury risk during the learning curve. This is why former multi-sport athletes tend to outperform early sport-specialized athletes over the long run — breadth of athletic development, not narrow specialization, is what builds truly durable and adaptable physical capability.

The most common misconception in distance running is that the best training for running is more running. And while mileage definitely matters, it's only one input. Runners — including marathoners — are athletes first, and the physical qualities that general athleticism builds directly translate to running economy, which is the measure of how efficiently your body uses oxygen at a given pace. Stronger legs produce more force per stride, meaning fewer strides per mile. Better hip stability means less energy leaks out through lateral movement with every foot strike. More mobile ankles and hips mean fuller, more powerful stride mechanics. Every athletic quality you develop off the road makes the time you spend on it more productive. Injury prevention is perhaps where general athleticism pays the biggest dividend for runners. Distance running is a repetitive single-plane activity — you're doing the same movement pattern thousands of times per run, hundreds of thousands of times per training cycle. That repetition is brutal on the body when underlying weaknesses exist, which is why running injuries are so staggeringly common. Shine splints, IT band syndrome, plantar fasciitis, stress fractures, patellofemoral pain, etc. — the vast majority of these are not bad luck, they're the predictable result of muscular imbalances, poor single-leg stability, and inadequate hip and glute strength that general athletic training directly addresses. A marathoner who strength trains, does plyometrics, and develops real single-leg power is building a body that can absorb 50,000 foot strikes in a long run without breaking down. Athleticism also determines how much you have left when everything gets hard. The last six miles of a marathon are won or lost by who has preserved the most neuromuscular capacity — who can still recruit fast-twitch fibers when the slow-twitch fibers are exhausted, who has the leg stiffness and reactive strength to maintain turnover when form starts to break down, and who has the raw strength reserves to keep pushing when their body is screaming to slow down. Pure endurance training does almost nothing to develop those qualities. General athleticism — explosive work, strength training, plyometrics — builds exactly the physical reserves that separate runners who survive the last miles from those who race them.