Coaches: Create your team, add athletes, and send invite links by text or email. Get started →

SPEED
& STRENGTH

The difference between a starter and a benchwarmer is decided in July. Build the engine now — your age, your sport, your plan.

Build My ProgramHow It Works
Teen athlete sprinting on a sun-baked field

Build Your Protocol

01 // CONFIG

Switching modes resets any custom swaps so the plan stays equipment-consistent.

Every movement shows a Beginner / Intermediate / Advanced option — pick what matches today.

LB
FTIN

Plan scaled to 160 lb · 5'9" (BMI 23.6)

Circuit Training

Loads adjust to your size — leaner athletes get smarter starting weights, bigger frames get a bump. Circuit mode flows through Smith machine, dumbbells, cables, and selectorized machines with short rest to keep heart rate up.

U18 // Football // 12-WEEK TRAINING PHASE

WEEK 01 OVERVIEW

A · STRENGTH BASE // Rotates exercises so every muscle group gets work

MON
Lower Strength + Power
Daily 25 Push-Ups + 25 Sit-Ups
Daily

Daily 25 Push-Ups + 25 Sit-Ups

25 push-ups + 25 sit-ups (any time, any place — break into sets if needed)

BodyweightChestTricepsCore
BegKnee Push-Up
IntDaily 25 Push-Ups + 25 Sit-Ups
AdvDecline / Weighted Push-Up
A-Skips + High Knees + Leg Swings + World's Greatest Stretch
Dynamic Warm-Up

A-Skips + High Knees + Leg Swings + World's Greatest Stretch

2 x 20yd each + 8 / side mobility

BodyweightMobilityHipsHamstrings
BegA-Skips + High Knees + Leg Swings + World's Greatest Stretch (lighter, slow tempo)
IntA-Skips + High Knees + Leg Swings + World's Greatest Stretch
AdvA-Skips + High Knees + Leg Swings + World's Greatest Stretch (heavier + pause)
Broad Jump + Bounding
Plyometric

Broad Jump + Bounding

4 x 5 broad jumps + 4 x 20yd bounds

BodyweightQuadsGlutesCalvesPower
BegBox Step-Up (low box)
IntBroad Jump + Bounding
AdvDepth Jump → Broad Jump
Smith Machine Back Squat
Primary

Smith Machine Back Squat

5 x 5 @ 150 lb

Smith MachineQuadsGlutes
BegGoblet Squat (light DB)
IntSmith Machine Back Squat
AdvPause / Tempo Squat (3-1-1)
Smith Machine RDL
Hinge

Smith Machine RDL

3 x 8 @ 180 lb

Smith MachineHamstringsGlutesLower Back
BegRomanian Deadlift (light DB)
IntSmith Machine RDL
AdvDeficit Deadlift / Pause RDL
Smith Machine Calf Raise
Calves

Smith Machine Calf Raise

4 x 15

Smith MachineCalves
BegSmith Machine Calf Raise (lighter, slow tempo)
IntSmith Machine Calf Raise
AdvSmith Machine Calf Raise (heavier + pause)
Smith Machine Jump Squat
Power

Smith Machine Jump Squat

4 x 5 explosive

Smith MachineQuadsGlutesCalves
BegGoblet Squat (light DB)
IntSmith Machine Jump Squat
AdvPause / Tempo Squat (3-1-1)
Sit-Ups + Plank
Core

Sit-Ups + Plank

3 x 20 sit-ups + 45s plank

MatCore
BegKnee Plank (½ time)
IntSit-Ups + Plank
AdvWeighted Plank (+25 lb)
Leg Press → Chest Press → Seated Row → Lat Pulldown (check off each set)
Strength (Planet Fitness)

Leg Press → Chest Press → Seated Row → Lat Pulldown (check off each set)

3 sets x 10 reps each machine — mark off: Leg Press [ ][ ][ ] · Chest Press [ ][ ][ ] · Seated Row [ ][ ][ ] · Lat Pulldown [ ][ ][ ]

PF Selectorized MachinesQuadsGlutesChestBackShoulders
BegDB Bench Press (light)
IntLeg Press → Chest Press → Seated Row → Lat Pulldown (check off each set)
AdvPause Press / Add Chains
Box Jump + Tuck Jump + Standing Long Jump
Jumping

Box Jump + Tuck Jump + Standing Long Jump

4 x 6 box jumps + 4 x 6 tucks + 4 x 6 long jumps

Plyo Box / BenchQuadsGlutesCalvesPower
BegBox Step-Up (low box)
IntBox Jump + Tuck Jump + Standing Long Jump
AdvDepth Jump → Broad Jump
1st Step

Wall Drive + 5yd Push Starts + Reactive Starts

4 x 10s wall drive + 8 x 5yd push starts + 8 x reactive starts (partner / clap)

Open spaceHip FlexorsGlutesAcceleration
BegStride-Outs @ 70% effort
IntWall Drive + 5yd Push Starts + Reactive Starts
AdvResisted Sprints (sled / band)
Agility

5-10-5 Pro Agility + T-Drill + Lateral Shuffle

6 x 5-10-5 + 3 x T-drill + 6 x 10yd shuffle / side

ConesHipsCalvesChange of Direction
BegSlow walk-through pattern
Int5-10-5 Pro Agility + T-Drill + Lateral Shuffle
AdvReactive (coach call) variation
Treadmill Build-Up Sprints
Speed

Treadmill Build-Up Sprints

4 x 20s @ 10–12 mph / 90s rest

TreadmillLegsTop Speed
BegStride-Outs @ 70% effort
IntTreadmill Build-Up Sprints
AdvResisted Sprints (sled / band)
15 min Sustained Cardio (Treadmill / Elliptical / Bike)
Cardio

15 min Sustained Cardio (Treadmill / Elliptical / Bike)

15 min steady Zone 2 — conversational pace, HR ~65–75% max

Treadmill / Elliptical / Stationary BikeConditioningHeart
Beg15 min Sustained Cardio (Treadmill / Elliptical / Bike) (lighter, slow tempo)
Int15 min Sustained Cardio (Treadmill / Elliptical / Bike)
Adv15 min Sustained Cardio (Treadmill / Elliptical / Bike) (heavier + pause)
TUE
Speed + Upper Push
Daily 25 Push-Ups + 25 Sit-Ups
Daily

Daily 25 Push-Ups + 25 Sit-Ups

25 push-ups + 25 sit-ups (any time, any place — break into sets if needed)

BodyweightChestTricepsCore
BegKnee Push-Up
IntDaily 25 Push-Ups + 25 Sit-Ups
AdvDecline / Weighted Push-Up
A-Skips + High Knees + Leg Swings + World's Greatest Stretch
Dynamic Warm-Up

A-Skips + High Knees + Leg Swings + World's Greatest Stretch

2 x 20yd each + 8 / side mobility

BodyweightMobilityHipsHamstrings
BegA-Skips + High Knees + Leg Swings + World's Greatest Stretch (lighter, slow tempo)
IntA-Skips + High Knees + Leg Swings + World's Greatest Stretch
AdvA-Skips + High Knees + Leg Swings + World's Greatest Stretch (heavier + pause)
Wall Drill + Marches (sprint mechanics)
Speed

Wall Drill + Marches (sprint mechanics)

3 x 10s wall drill + 3 x 20yd march

BodyweightHip FlexorsSpeed Form
BegStride-Outs @ 70% effort
IntWall Drill + Marches (sprint mechanics)
AdvResisted Sprints (sled / band)
Treadmill Acceleration Sprints (3-pt start)
Speed

Treadmill Acceleration Sprints (3-pt start)

6 x 30yd @ 10–12 mph / full recovery (~1:30)

TreadmillLegsSpeed
BegStride-Outs @ 70% effort
IntTreadmill Acceleration Sprints (3-pt start)
AdvResisted Sprints (sled / band)
Smith Machine Bench Press
Press

Smith Machine Bench Press

5 x 5 @ 115 lb

Smith MachineChestTricepsShoulders
BegDB Bench Press (light)
IntSmith Machine Bench Press
AdvPause Press / Add Chains
DB Seated Shoulder Press
Shoulders

DB Seated Shoulder Press

3 x 10 @ 40 lb

Dumbbells + BenchShouldersTriceps
BegDB Bench Press (light)
IntDB Seated Shoulder Press
AdvPause Press / Add Chains
Med Ball Chest Pass
Skill

Med Ball Chest Pass

4 x 8 max effort

Med BallChestTricepsCore
BegLighter ball, half distance
IntMed Ball Chest Pass
AdvHeavier ball + reactive partner
Hip Flow + 90/90 + Foam Roll
Mobility

Hip Flow + 90/90 + Foam Roll

10 min

MatMobility
BegHip Flow + 90/90 + Foam Roll (lighter, slow tempo)
IntHip Flow + 90/90 + Foam Roll
AdvHip Flow + 90/90 + Foam Roll (heavier + pause)
Leg Press → Chest Press → Seated Row → Lat Pulldown (check off each set)
Strength (Planet Fitness)

Leg Press → Chest Press → Seated Row → Lat Pulldown (check off each set)

3 sets x 10 reps each machine — mark off: Leg Press [ ][ ][ ] · Chest Press [ ][ ][ ] · Seated Row [ ][ ][ ] · Lat Pulldown [ ][ ][ ]

PF Selectorized MachinesQuadsGlutesChestBackShoulders
BegDB Bench Press (light)
IntLeg Press → Chest Press → Seated Row → Lat Pulldown (check off each set)
AdvPause Press / Add Chains
Box Jump + Tuck Jump + Standing Long Jump
Jumping

Box Jump + Tuck Jump + Standing Long Jump

4 x 6 box jumps + 4 x 6 tucks + 4 x 6 long jumps

Plyo Box / BenchQuadsGlutesCalvesPower
BegBox Step-Up (low box)
IntBox Jump + Tuck Jump + Standing Long Jump
AdvDepth Jump → Broad Jump
1st Step

Wall Drive + 5yd Push Starts + Reactive Starts

4 x 10s wall drive + 8 x 5yd push starts + 8 x reactive starts (partner / clap)

Open spaceHip FlexorsGlutesAcceleration
BegStride-Outs @ 70% effort
IntWall Drive + 5yd Push Starts + Reactive Starts
AdvResisted Sprints (sled / band)
Agility

5-10-5 Pro Agility + T-Drill + Lateral Shuffle

6 x 5-10-5 + 3 x T-drill + 6 x 10yd shuffle / side

ConesHipsCalvesChange of Direction
BegSlow walk-through pattern
Int5-10-5 Pro Agility + T-Drill + Lateral Shuffle
AdvReactive (coach call) variation
Treadmill Build-Up Sprints
Speed

Treadmill Build-Up Sprints

4 x 20s @ 10–12 mph / 90s rest

TreadmillLegsTop Speed
BegStride-Outs @ 70% effort
IntTreadmill Build-Up Sprints
AdvResisted Sprints (sled / band)
15 min Sustained Cardio (Treadmill / Elliptical / Bike)
Cardio

15 min Sustained Cardio (Treadmill / Elliptical / Bike)

15 min steady Zone 2 — conversational pace, HR ~65–75% max

Treadmill / Elliptical / Stationary BikeConditioningHeart
Beg15 min Sustained Cardio (Treadmill / Elliptical / Bike) (lighter, slow tempo)
Int15 min Sustained Cardio (Treadmill / Elliptical / Bike)
Adv15 min Sustained Cardio (Treadmill / Elliptical / Bike) (heavier + pause)
WED
Athleticism + Active Recovery
Daily 25 Push-Ups + 25 Sit-Ups
Daily

Daily 25 Push-Ups + 25 Sit-Ups

25 push-ups + 25 sit-ups (any time, any place — break into sets if needed)

BodyweightChestTricepsCore
BegKnee Push-Up
IntDaily 25 Push-Ups + 25 Sit-Ups
AdvDecline / Weighted Push-Up
Easy Bike + Mobility
Recovery

Easy Bike + Mobility

15 min Zone 2

Stationary BikeConditioning
BegEasy Bike + Mobility (lighter, slow tempo)
IntEasy Bike + Mobility
AdvEasy Bike + Mobility (heavier + pause)
Pogo Hops + Ankle Pops + Jump Rope
Reactive

Pogo Hops + Ankle Pops + Jump Rope

3 x 20 pogos + 3 x 20 ankle pops + 3 x 60s rope

BodyweightCalvesAnklesReactivity
BegBox Step-Up (low box)
IntPogo Hops + Ankle Pops + Jump Rope
AdvDepth Jump → Broad Jump
Light Push-Ups + Body Squats
Calisthenics

Light Push-Ups + Body Squats

2 x 9 each (easy pace)

BodyweightFull Body
BegKnee Push-Up
IntLight Push-Ups + Body Squats
AdvDecline / Weighted Push-Up
Hip Flow + 90/90 + Foam Roll
Mobility

Hip Flow + 90/90 + Foam Roll

10 min

MatMobility
BegHip Flow + 90/90 + Foam Roll (lighter, slow tempo)
IntHip Flow + 90/90 + Foam Roll
AdvHip Flow + 90/90 + Foam Roll (heavier + pause)
REST

Sleep. Hydrate. Stretch.

THU
Agility + Upper Pull
Daily 25 Push-Ups + 25 Sit-Ups
Daily

Daily 25 Push-Ups + 25 Sit-Ups

25 push-ups + 25 sit-ups (any time, any place — break into sets if needed)

BodyweightChestTricepsCore
BegKnee Push-Up
IntDaily 25 Push-Ups + 25 Sit-Ups
AdvDecline / Weighted Push-Up
Band Pull-Apart + Scap Pull-Ups
Warm-Up

Band Pull-Apart + Scap Pull-Ups

3 x 15 + 3 x 8

BodyweightUpper BackShoulders
BegBand-Assisted Pull-Up
IntBand Pull-Apart + Scap Pull-Ups
AdvWeighted Pull-Up (+10–25 lb)
5-10-5 Pro Agility + Lateral Shuffle
Agility

5-10-5 Pro Agility + Lateral Shuffle

6 x 5-10-5 + 6 x 10yd shuffle / side

BodyweightHipsCalvesSpeed
BegSlow walk-through pattern
Int5-10-5 Pro Agility + Lateral Shuffle
AdvReactive (coach call) variation
Pull-Ups (assisted if needed)
Pull

Pull-Ups (assisted if needed)

4 x 8

Assisted Pull-UpBackBiceps
BegBand-Assisted Pull-Up
IntPull-Ups (assisted if needed)
AdvWeighted Pull-Up (+10–25 lb)
DB Row
Pull

DB Row

4 x 10 @ 40 lb / hand

Dumbbells + BenchBackBiceps
BegChest-Supported DB Row
IntDB Row
AdvPendlay Row / Weighted Pull
Cable Curl + Triceps Pushdown Superset
Arms

Cable Curl + Triceps Pushdown Superset

3 x 12 each

Cable TowerBicepsTriceps
BegCable Curl + Triceps Pushdown Superset (lighter, slow tempo)
IntCable Curl + Triceps Pushdown Superset
AdvCable Curl + Triceps Pushdown Superset (heavier + pause)
Hyperextension (weighted)
Posterior

Hyperextension (weighted)

3 x 12

Hyperextension BenchLower BackGlutesHamstrings
BegHyperextension (weighted) (lighter, slow tempo)
IntHyperextension (weighted)
AdvHyperextension (weighted) (heavier + pause)
Ab Machine Crunch
Core

Ab Machine Crunch

3 x 15

Ab MachineCore
BegAb Machine Crunch (lighter, slow tempo)
IntAb Machine Crunch
AdvAb Machine Crunch (heavier + pause)
Leg Press → Chest Press → Seated Row → Lat Pulldown (check off each set)
Strength (Planet Fitness)

Leg Press → Chest Press → Seated Row → Lat Pulldown (check off each set)

3 sets x 10 reps each machine — mark off: Leg Press [ ][ ][ ] · Chest Press [ ][ ][ ] · Seated Row [ ][ ][ ] · Lat Pulldown [ ][ ][ ]

PF Selectorized MachinesQuadsGlutesChestBackShoulders
BegDB Bench Press (light)
IntLeg Press → Chest Press → Seated Row → Lat Pulldown (check off each set)
AdvPause Press / Add Chains
Box Jump + Tuck Jump + Standing Long Jump
Jumping

Box Jump + Tuck Jump + Standing Long Jump

4 x 6 box jumps + 4 x 6 tucks + 4 x 6 long jumps

Plyo Box / BenchQuadsGlutesCalvesPower
BegBox Step-Up (low box)
IntBox Jump + Tuck Jump + Standing Long Jump
AdvDepth Jump → Broad Jump
1st Step

Wall Drive + 5yd Push Starts + Reactive Starts

4 x 10s wall drive + 8 x 5yd push starts + 8 x reactive starts (partner / clap)

Open spaceHip FlexorsGlutesAcceleration
BegStride-Outs @ 70% effort
IntWall Drive + 5yd Push Starts + Reactive Starts
AdvResisted Sprints (sled / band)
Agility

5-10-5 Pro Agility + T-Drill + Lateral Shuffle

6 x 5-10-5 + 3 x T-drill + 6 x 10yd shuffle / side

ConesHipsCalvesChange of Direction
BegSlow walk-through pattern
Int5-10-5 Pro Agility + T-Drill + Lateral Shuffle
AdvReactive (coach call) variation
Treadmill Build-Up Sprints
Speed

Treadmill Build-Up Sprints

4 x 20s @ 10–12 mph / 90s rest

TreadmillLegsTop Speed
BegStride-Outs @ 70% effort
IntTreadmill Build-Up Sprints
AdvResisted Sprints (sled / band)
15 min Sustained Cardio (Treadmill / Elliptical / Bike)
Cardio

15 min Sustained Cardio (Treadmill / Elliptical / Bike)

15 min steady Zone 2 — conversational pace, HR ~65–75% max

Treadmill / Elliptical / Stationary BikeConditioningHeart
Beg15 min Sustained Cardio (Treadmill / Elliptical / Bike) (lighter, slow tempo)
Int15 min Sustained Cardio (Treadmill / Elliptical / Bike)
Adv15 min Sustained Cardio (Treadmill / Elliptical / Bike) (heavier + pause)
FRI
Max Velocity + Conditioning
Daily 25 Push-Ups + 25 Sit-Ups
Daily

Daily 25 Push-Ups + 25 Sit-Ups

25 push-ups + 25 sit-ups (any time, any place — break into sets if needed)

BodyweightChestTricepsCore
BegKnee Push-Up
IntDaily 25 Push-Ups + 25 Sit-Ups
AdvDecline / Weighted Push-Up
A-Skips + High Knees + Leg Swings + World's Greatest Stretch
Dynamic Warm-Up

A-Skips + High Knees + Leg Swings + World's Greatest Stretch

2 x 20yd each + 8 / side mobility

BodyweightMobilityHipsHamstrings
BegA-Skips + High Knees + Leg Swings + World's Greatest Stretch (lighter, slow tempo)
IntA-Skips + High Knees + Leg Swings + World's Greatest Stretch
AdvA-Skips + High Knees + Leg Swings + World's Greatest Stretch (heavier + pause)
Depth Jump to Box Jump (onto Bench)
Plyometric

Depth Jump to Box Jump (onto Bench)

4 x 5 contacts (full reset between)

BenchQuadsGlutesCalvesPower
BegDB Bench Press (light)
IntDepth Jump to Box Jump (onto Bench)
AdvPause Press / Add Chains
Flying 20s (build-up + max-velocity)
Speed

Flying 20s (build-up + max-velocity)

4 x 20yd flys @ 95% / 2 min rest

TreadmillLegsSpeed
BegFlying 20s (build-up + max-velocity) (lighter, slow tempo)
IntFlying 20s (build-up + max-velocity)
AdvFlying 20s (build-up + max-velocity) (heavier + pause)
Treadmill Gasser Intervals
Conditioning

Treadmill Gasser Intervals

6 x 30s @ 10 mph / 60s rest

TreadmillConditioning
BegStride-Outs @ 70% effort
IntTreadmill Gasser Intervals
AdvResisted Sprints (sled / band)
Farmer Carries (DB)
Chassis

Farmer Carries (DB)

4 x 40 steps @ 48 lb / hand

DumbbellsForearmsCoreTraps
BegHalf-distance, lighter DBs
IntFarmer Carries (DB)
AdvHeavy Carry + Overhead Hold
Pull-Ups (max effort set)
Pull

Pull-Ups (max effort set)

3 x AMRAP

Pull-Up BarBackBiceps
BegBand-Assisted Pull-Up
IntPull-Ups (max effort set)
AdvWeighted Pull-Up (+10–25 lb)
Burpee + Sit-Up Ladder
Finisher

Burpee + Sit-Up Ladder

10-8-6-4-2 burpees + matching sit-ups

BodyweightFull BodyCore
BegStep-Back Burpee (no jump)
IntBurpee + Sit-Up Ladder
AdvBurpee + Tuck Jump
Leg Press → Chest Press → Seated Row → Lat Pulldown (check off each set)
Strength (Planet Fitness)

Leg Press → Chest Press → Seated Row → Lat Pulldown (check off each set)

3 sets x 10 reps each machine — mark off: Leg Press [ ][ ][ ] · Chest Press [ ][ ][ ] · Seated Row [ ][ ][ ] · Lat Pulldown [ ][ ][ ]

PF Selectorized MachinesQuadsGlutesChestBackShoulders
BegDB Bench Press (light)
IntLeg Press → Chest Press → Seated Row → Lat Pulldown (check off each set)
AdvPause Press / Add Chains
Box Jump + Tuck Jump + Standing Long Jump
Jumping

Box Jump + Tuck Jump + Standing Long Jump

4 x 6 box jumps + 4 x 6 tucks + 4 x 6 long jumps

Plyo Box / BenchQuadsGlutesCalvesPower
BegBox Step-Up (low box)
IntBox Jump + Tuck Jump + Standing Long Jump
AdvDepth Jump → Broad Jump
1st Step

Wall Drive + 5yd Push Starts + Reactive Starts

4 x 10s wall drive + 8 x 5yd push starts + 8 x reactive starts (partner / clap)

Open spaceHip FlexorsGlutesAcceleration
BegStride-Outs @ 70% effort
IntWall Drive + 5yd Push Starts + Reactive Starts
AdvResisted Sprints (sled / band)
Agility

5-10-5 Pro Agility + T-Drill + Lateral Shuffle

6 x 5-10-5 + 3 x T-drill + 6 x 10yd shuffle / side

ConesHipsCalvesChange of Direction
BegSlow walk-through pattern
Int5-10-5 Pro Agility + T-Drill + Lateral Shuffle
AdvReactive (coach call) variation
Treadmill Build-Up Sprints
Speed

Treadmill Build-Up Sprints

4 x 20s @ 10–12 mph / 90s rest

TreadmillLegsTop Speed
BegStride-Outs @ 70% effort
IntTreadmill Build-Up Sprints
AdvResisted Sprints (sled / band)
15 min Sustained Cardio (Treadmill / Elliptical / Bike)
Cardio

15 min Sustained Cardio (Treadmill / Elliptical / Bike)

15 min steady Zone 2 — conversational pace, HR ~65–75% max

Treadmill / Elliptical / Stationary BikeConditioningHeart
Beg15 min Sustained Cardio (Treadmill / Elliptical / Bike) (lighter, slow tempo)
Int15 min Sustained Cardio (Treadmill / Elliptical / Bike)
Adv15 min Sustained Cardio (Treadmill / Elliptical / Bike) (heavier + pause)
SAT
Off-Day Assignment
Daily 25 Push-Ups + 25 Sit-Ups
Daily

Daily 25 Push-Ups + 25 Sit-Ups

25 push-ups + 25 sit-ups (any time, any place — break into sets if needed)

BodyweightChestTricepsCore
BegKnee Push-Up
IntDaily 25 Push-Ups + 25 Sit-Ups
AdvDecline / Weighted Push-Up
Easy Walk / Bike + Mobility
Off-Day Movement

Easy Walk / Bike + Mobility

20–30 min easy pace + 10 min mobility flow

Outdoors or BikeRecoveryConditioning
BegEasy Walk / Bike + Mobility (lighter, slow tempo)
IntEasy Walk / Bike + Mobility
AdvEasy Walk / Bike + Mobility (heavier + pause)
Core Circuit (Plank · Dead Bug · Bird Dog)
Off-Day Core

Core Circuit (Plank · Dead Bug · Bird Dog)

3 rounds: 45s plank + 8 / side dead bug + 8 / side bird dog

MatCoreStability
BegKnee Plank (½ time)
IntCore Circuit (Plank · Dead Bug · Bird Dog)
AdvWeighted Plank (+25 lb)
Foam Roll + Static Stretch (full body)
Off-Day Recovery

Foam Roll + Static Stretch (full body)

15 min — hold each stretch 30s

Foam RollerMobilityRecovery
BegFoam Roll + Static Stretch (full body) (lighter, slow tempo)
IntFoam Roll + Static Stretch (full body)
AdvFoam Roll + Static Stretch (full body) (heavier + pause)
REST

Sleep. Hydrate. Stretch.

SUN
Off-Day Assignment
Daily 25 Push-Ups + 25 Sit-Ups
Daily

Daily 25 Push-Ups + 25 Sit-Ups

25 push-ups + 25 sit-ups (any time, any place — break into sets if needed)

BodyweightChestTricepsCore
BegKnee Push-Up
IntDaily 25 Push-Ups + 25 Sit-Ups
AdvDecline / Weighted Push-Up
Foam Roll + Static Stretch (full body)
Off-Day Recovery

Foam Roll + Static Stretch (full body)

15 min — hold each stretch 30s

Foam RollerMobilityRecovery
BegFoam Roll + Static Stretch (full body) (lighter, slow tempo)
IntFoam Roll + Static Stretch (full body)
AdvFoam Roll + Static Stretch (full body) (heavier + pause)
Core Circuit (Plank · Dead Bug · Bird Dog)
Off-Day Core

Core Circuit (Plank · Dead Bug · Bird Dog)

3 rounds: 45s plank + 8 / side dead bug + 8 / side bird dog

MatCoreStability
BegKnee Plank (½ time)
IntCore Circuit (Plank · Dead Bug · Bird Dog)
AdvWeighted Plank (+25 lb)
Off-Day Mindset

Visualize Next Week + Log Food / Sleep

10 min review — write 3 goals for the week

JournalMental
BegVisualize Next Week + Log Food / Sleep (lighter, slow tempo)
IntVisualize Next Week + Log Food / Sleep
AdvVisualize Next Week + Log Food / Sleep (heavier + pause)
REST

Sleep. Hydrate. Stretch.

Tap ↻ Swap on any movement to rotate alternatives. Then print or save.

PRE-WORKOUT // BULLETPROOFING

Prehab & Flexibility

Light resistance for the elbow and shoulder, plus full-body flexibility and dedicated catcher's mobility. Run this 10–15 min primer BEFORE every session — then repeat the flexibility flow as a cooldown.

When

Do BEFORE every lifting / sprint session as a 10–15 min primer. The flexibility flow can be repeated as a cooldown.

Order
  • 1. Shoulder Stability (3–6 min) — every session
  • 2. Elbow / Forearm Resistance (3–5 min) — upper-body & throwing days
  • 3. Catcher's / Hip Mobility (3–6 min) — lower-body & deep-squat days
  • 4. Full-Body Flexibility Flow (5–8 min) — daily, especially post-session
Rules
  • Light loads only. This is prep, not the workout — no straining.
  • Move with the breath; never bounce into a stretch.
  • Stop short of sharp pain — work in the 'stretchy / strong' zone.
  • Consistency > intensity. 10 min daily beats 60 min once a week.
01 // SHOULDER

Shoulder Strength + Stability

~6 min

Pre-workout band & light DB resistance — bulletproof the cuff before you press, throw, or catch.

  1. 01

    Band Pull-Apart

    2 x 20

    Squeeze shoulder blades, keep ribs down. Slow on the return.

    Mini BandRear Delts / Scap
  2. 02

    Band Face Pull (external rotation)

    2 x 15

    Pull to forehead, thumbs back, finish with elbows high.

    Band / CableRotator Cuff / Rear Delts
  3. 03

    Scapular Wall Slide

    2 x 10

    Forearms glued to wall. Long spine, no rib flare.

    WallScap / Upper Back
  4. 04

    Prone Y-T-W Raise

    2 x 8 each letter

    Light or no DB. Pause 1s at the top. Thumbs up.

    Mat (light DB optional)Lower Traps / Rear Delts
  5. 05

    Side-Lying DB External Rotation

    2 x 12 / arm @ 5 lb

    Elbow pinned to ribs, rotate from the shoulder, not the wrist.

    Light DumbbellRotator Cuff (Infraspinatus)
  6. 06

    Bottoms-Up KB / DB Carry

    2 x 20 yd / arm

    Crush the handle, ribs down, shoulder packed.

    Light KB / DBCuff / Stability
02 // ELBOW

Elbow + Forearm Resistance

~5 min

Build tendon resilience for catchers, QBs, throwers, and heavy pressers.

  1. 01

    Wrist Curl (palms up)

    2 x 15 @ 5–10 lb

    Forearm flat on bench, full ROM, controlled.

    Light DB / PlateForearm Flexors
  2. 02

    Wrist Extension (palms down)

    2 x 15 @ 5 lb

    Lift the back of the hand. Squeeze the top.

    Light DBForearm Extensors / Tennis Elbow Prehab
  3. 03

    DB Pronation / Supination

    2 x 10 / side

    Hold DB by one end. Rotate slow, full range.

    Light DBForearm / Elbow Tendons
  4. 04

    Reverse / Zottman Curl

    2 x 10 @ light

    Curl up palms-up, rotate at the top, lower palms-down.

    DumbbellsBrachialis / Forearm
  5. 05

    Towel Grip Hang

    2 x 20s

    Drape towel over bar, hang from the towel. Crush grip.

    Pull-Up Bar + TowelGrip / Elbow
  6. 06

    Eccentric Hammer Curl (3s lower)

    2 x 8 @ light

    Curl up normal, fight gravity for 3 full seconds down.

    DumbbellsBiceps Tendon / Elbow
03 // FLEX

Full-Body Flexibility Flow

~8 min

Hit every major muscle group. Done daily this is the difference between tight and athletic.

  1. 01

    World's Greatest Stretch

    2 x 4 / side

    Lunge, hand inside foot, rotate up. Big breath at the top.

    FloorHips / T-Spine / Hams
  2. 02

    Standing Forward Fold + Roll-Up

    5 slow reps

    Soft knees. Stack one vertebra at a time on the way up.

    FloorHamstrings / Spine
  3. 03

    Cat-Cow + Thread the Needle

    8 each + 5 / side

    Move with the breath. Reach long under the armpit.

    MatSpine / T-Spine / Lats
  4. 04

    Couch Stretch (rear leg up on bench)

    2 x 45s / side

    Squeeze the glute, tuck the pelvis. No low-back arch.

    Bench / WallQuads / Hip Flexors
  5. 05

    Pigeon Pose

    2 x 45s / side

    Square the hips. Walk hands forward as you exhale.

    MatGlutes / Hips / IT Band
  6. 06

    Doorway Pec Stretch

    2 x 30s / side

    Forearm on frame, step through. Chest opens, shoulder packs.

    DoorwayPecs / Front Delts
  7. 07

    Cross-Body Shoulder + Triceps Stretch

    2 x 20s each

    Pull elbow across; then overhead, hand down spine.

    BodyweightShoulders / Triceps
  8. 08

    Wrist Flexor + Extensor Stretch

    2 x 20s each

    Arm straight, gentle pull. Don't crank past tension.

    BodyweightForearms / Wrists
  9. 09

    Standing Calf + Soleus Stretch

    2 x 30s / side

    Heel down, back leg straight, then bent for soleus.

    WallCalves / Achilles
  10. 10

    90/90 Hip Switch

    2 x 8 reps

    Both knees touch the floor each rep. Tall chest.

    MatHips (internal + external)
04 // CATCHER

Catcher's Flexibility (Deep Squat / Hip / Ankle)

~6 min

For baseball/softball catchers and any athlete who lives in the deep squat. Owns the bottom position.

  1. 01

    Deep Squat Hold (heels down)

    3 x 45–60s

    Drive knees out, chest tall, pry elbows against the inside of the knees.

    BodyweightHips / Ankles / Adductors
  2. 02

    Goblet Squat Pry (paused bottom)

    3 x 5 @ light

    Hold a light DB at chest. Sit deep. Rock side to side at the bottom.

    Light DumbbellHips / Adductors / Ankles
  3. 03

    Cossack Squat

    2 x 6 / side

    Heel down, opposite leg straight, toe up. Chest tall.

    BodyweightAdductors / Hips / Knees
  4. 04

    Knee-to-Wall Ankle Mobilization

    2 x 10 / side

    Big toe ~4" from wall. Drive knee over the pinky toe, heel glued down.

    WallAnkle Dorsiflexion
  5. 05

    Frog Stretch

    2 x 45s

    Knees wide, shins parallel. Rock hips back and forth slowly.

    MatAdductors / Inner Hip
  6. 06

    Half-Kneeling Hip Flexor + Reach

    2 x 30s / side

    Tuck pelvis, squeeze back glute, reach overhead away from rear leg.

    MatHip Flexors / QL / Obliques
  7. 07

    Catcher's Squat → Stand (slow)

    2 x 8

    Drop into deep squat, hold 2s, stand tall. Mimic the in-game pop-up.

    BodyweightHips / Quads / Knees
  8. 08

    Neck CARs (slow circles)

    2 x 3 / direction

    Slow, max-range circles. Catchers live with the mask weight — keep this loose.

    BodyweightCervical Spine
U18 // Football // GROWTH METRICS

Benchmarks & Testing

You can't improve what you don't measure. Test these once, train for 6 weeks, then re-test. Move up a tier and you're winning.

Cadence

Test in Week 1 (baseline), Week 6 (mid-cycle), Week 12 (final).

Test Order (3 Days)
  • Day 1 — Mobility + Speed + Power (fresh): Sit-and-Reach, 40yd, Vertical, Broad Jump, Pro-Agility / sport bonus.
  • Day 2 — Strength: Squat 3RM, Push-Ups 60s, Pull-Up max, Plank.
  • Day 3 — Endurance: 1-Mile Run + sport bonus endurance test.
Rules
  • Warm up the same way every test day — 5 min bike + dynamic flow.
  • Same shoes, same time of day, same rest (≥ 48h since last hard session).
  • Log every result. Growth = moving up at least one tier in 3+ benchmarks per cycle.
Strength% bodyweight

Smith Machine Back Squat (3RM)

Work up to a heavy 3-rep max with full depth and clean form.

Needs Work< 75%
Solid75–115%
Strong115–150%
Elite> 150%
Strengthreps

Push-Ups (Max Reps in 60s)

Chest to fist, full lockout. Clock starts on first rep.

Needs Work< 20
Solid20–35
Strong35–50
Elite> 50
Strengthreps

Pull-Ups (Max Reps, dead hang)

Full hang start, chin over bar. No kipping.

Needs Work< 3
Solid3–7
Strong7–14
Elite> 14
Powerfeet

Standing Broad Jump

Two-foot takeoff, two-foot landing. Measure heel-to-heel.

Needs Work< 6'6"
Solid6'6"–7'9"
Strong7'9"–9'0"
Elite> 9'0"
Powerinches

Vertical Jump

Standing reach vs jump-touch on wall or Vertec.

Needs Work< 18"
Solid18–24"
Strong24–30"
Elite> 30"
Speedseconds

40-Yard Dash (Treadmill or Field)

Standing start, hand-timed or treadmill peak speed proxy.

Needs Work> 5.8
Solid5.3–5.8
Strong4.9–5.3
Elite< 4.9
Enduranceseconds

Plank Hold (RPE 10)

Forearms down, hips level. Hold until form breaks.

Needs Work< 60s
Solid60–120s
Strong120–180s
Elite> 180s
Endurancemin:sec

1-Mile Run

Treadmill or track, best effort, even pacing.

Needs Work> 8:30
Solid7:15–8:30
Strong6:15–7:15
Elite< 6:15
Mobilityinches past toes

Sit-and-Reach (Mobility)

Seated, legs straight, reach past toes. Measure inches past toes (negative if short).

Needs Work< -2"
Solid-2 to +2"
Strong+2 to +5"
Elite> +5"
Speedseconds

Pro-Agility (5-10-5 Shuttle)

5yd right, 10yd left, 5yd right. Hand-time best of 3.

Needs Work> 5.0
Solid4.6–5.0
Strong4.3–4.6
Elite< 4.3

Training Principles

01

Age-Appropriate Loading

Younger athletes build through movement quality and bodyweight mastery. Loads scale only as technique earns it.

02

Sport-Specific Force

Every block maps to the demands of your sport — vertical, rotational, lateral, or linear power.

03

Recover Like You Train

Wednesdays are sacred. Sleep, mobility, and Zone 2 work make the rest of the week possible.