Our ready-made programs are expertly designed to take athletes and lifters through a structured, progressive training journey. Whether you're new to the gym or already moving heavy weights, these programs will help you build a strong foundation, layer in explosive power, and eventually tap into elite overspeed potential.

Each phase builds on the last, with a specific focus on the force-velocity curve, allowing for safe and effective progressions through strength, power, and speed.

Note: These are designed to be progressed through in stages. Your starting point depends on your training experience.
Beginner lifters may spend more than 8 weeks on early-stage programs to master foundational movements before progressing.

Stage 1: Strength Foundation

Build your base. The first stage focuses on controlled, lower-velocity strength movements. Programs progress from basic movement patterns to more demanding variations as experience increases. Perfect for developing movement competency, stability, and foundational strength.

• 8-Week Beginner Strength Training Program
  Learn key movement patterns, improve mobility, and develop gym confidence.

• 8-Week Intermediate Strength Training Program
  Advance your loading, introduce tempo work, and build resilience.

• 8-Week Advanced Strength Training Program
  Train with higher loads and more complex patterns to peak maximal strength.

Stage 2: Strength & Power Integration

Introduce velocity. Now that you’ve built strength, it’s time to teach the body to express it quickly. These programs blend traditional strength work with explosive power movements, bridging the gap between the gym and sport-specific speed.

• 8-Week Beginner Strength & Power Training Program
  Add basic med ball throws, jumps.

• 8-Week Intermediate Strength & Power Training Program
  More complexity, including dynamic effort lifting and reactive drills.

• 8-Week Advanced Strength & Power Training Program
  Complex contrast sets, velocity-based training, and explosive outputs.

Stage 3: Peak Velocity & Overspeed

Unlock your speed ceiling. This stage incorporates high-velocity, overspeed, and CNS-intensive methods. Perfect for golfers, rotational athletes, or advanced lifters seeking to convert their strength into elite-level speed and performance.

• 8-Week Beginner Strength, Power & Overspeed Training Program
  Intro to overspeed drills, light-load ballistic work, and safe progression.

• 8-Week Intermediate Strength, Power & Overspeed Training Program
  Layered speed training, sequencing drills, and advanced reactive elements.

• 8-Week Advanced Strength, Power & Overspeed Training Program
  Max-effort intent, peak neural demand, and individualized velocity emphasis.

How it Works

✔ Sign up for your desired program
✔ Access through our mobile app (iOS & Android)
✔ Includes full exercise demos, weekly progressions, and built-in tracking

Which Program Should I Start With?

Not sure where to begin? Choose your starting point based on:

• Your experience with resistance training

• Your ability to perform key movement patterns (squat, hinge, push, pull)

• Your comfort level with explosive or complex lifts

Still not sure? Contact us and we’ll help guide you to the right program.