Structured & Coach-Backed

Programs that meet you where you are

From mobility baselines to power phases and mindful recovery, each track is built with progressions, accountability, and access to specialists.

Start with Foundation Join live labs

Level 1 • 4 weeks

Movement & Mobility

Build resilient joints and efficient movement patterns. Daily 20–30 minute sessions target ankles, hips, and thoracic mobility with low-impact conditioning.

  • • Daily priming (breath + CARs + soft tissue)
  • • Progressive balance & landing drills
  • • Tempo strength micro-doses to fix imbalances
  • • Weekly self-assessments with photo/video cues
Beginner friendly Equipment light Coach Q&A weekly

Weekly cadence

  1. Assess baseline ROM and capture 3 angles.
  2. Alternate mobility + stability days; add light cardio finishers.
  3. Introduce low-amplitude plyos; refine landing shapes.
  4. Re-test, compare angles, submit clips for coach notes.

Cross-link:

Pair with Focus & Recovery for sleep and breathwork, and join Coach-Led Live Labs for form checks.

Level 2 • 6 weeks

Power & Speed Lab

A micro-cycle built around speed, plyometrics, and force production. Includes loading guidelines, RPE targets, and taper strategies before competitions.

  • • Sprint mechanics blocks (A/B skips, wicket runs, flys)
  • • Contrast training (trap bar jumps, heavy/light pairs)
  • • COD and decel progressions with timing benchmarks
  • • Recovery stack: HRV check-ins + sleep hygiene
Intermediate Timing focused Weekly AMA

Session templates

  • Speed Day: Acceleration + fly 20s, sled pushes, plyo pair.
  • Power Day: Hex bar pulls, jump squats, med-ball rotational throws.
  • Change of Direction: Decel ladders, reactive mirroring, timer-based COD.
  • Regeneration: Mobility flow + contrast shower + breath reset.

Cross-link:

Join the Global Challenge Series to pressure-test your metrics and share splits in Community Highlights.

Level 3 • 4 weeks

Focus & Recovery

Recovery-first protocols that protect your nervous system. Learn to stack breathwork, fueling, and sleep to stay primed for peak days.

  • • Sleep playbook (wind-down, light hygiene, caffeine timing)
  • • Hydration & fueling matrix by body mass and session length
  • • Guided box, resonance, and NSDR audio sessions
  • • Recovery-day mobility flows with caps on intensity
Recovery heavy Nutrition focused Audio guides

Toolbox

  • NSDR / Breath: 10–20 min daily with HRV tracking.
  • Fuel presets: Carbs/hr tables for runs, rides, and court sports.
  • Recovery map: Red/Yellow/Green load rubric for easy planning.
  • Mindset: Pre-competition scripts and visualization prompts.

Cross-link:

Combine with Power & Speed Lab on heavy blocks, and visit Replay Vault for recovery workshops.