This program is for intermediate athletes with at least a year of resistance training experience, vertical jump of >30 in and/or has a back squat max of <1.5xBW. This is a 8 week program, consisting of two 4-week blocks.

The first block is aimed at building neuromuscular and structural strength.

The second block is designed to apply the strength built in the first block into speed and power. It incorporates compound strength movements, olympic lifts, plyometrics, sprinting, isometrics, and max effort jumping.

Look good and stay athletic. This is a 4-week program, aimed at increasing muscle mass while maintaining athleticism. There are 5 workouts per week, in an upper-lower split. The program consists of compound lifts, sprints, jumps, plyometrics, and isolation work.