Equipment
Three Equipment Levels
Every sport and peaking program comes in all three, so you can train with what you have.
Full Gym
Squat rack, barbell, bench, machines, dumbbells, kettlebells, med ball, pull-up bar, bands, plyo box and cardio equipment.
Free Weight
Squat rack, barbell, bench, dumbbells, kettlebells, med ball, pull-up bar, bands, plyo box, and an assault bike or rower.
Minimal
Kettlebell or dumbbells, bands, med ball and a pull-up bar.
Sport Programs
Boxing
- 5/week S&C (3 cardio + 2 lift)
- 3/week Cardio
- 2/week Cardio
- 2/week Lifting
Muay Thai/Kickboxing
- 5/week S&C (3 cardio + 2 lift)
- 3/week Cardio
- 2/week Cardio
- 2/week Lifting
MMA
- 5/week S&C (3 lift + 2 cardio)
- 3/week Cardio
- 2/week Cardio
- 2/week Lifting
BJJ
- 5/week S&C (3 lift + 2 cardio)
- 3/week Lifting
- 2/week Cardio
- 2/week Lifting
GPP
- 4/week S&C (2 lift + 2 cardio)
More to Come
- Judo (planned)
- Wrestling (planned)
Peaking Cardio
A 4, 8 and 12 week peak for each sport. Power limited is for an athlete whose limiter is power output. Capacity limited is for an athlete whose limiter is repeating or sustaining output.
Boxing
- 4 week peak, Power limited
- 4 week peak, Capacity limited
- 8 week peak, Power limited
- 8 week peak, Capacity limited
- 12 week peak, Power limited
- 12 week peak, Capacity limited
Muay Thai/Kickboxing
- 4 week peak, Power limited
- 4 week peak, Capacity limited
- 8 week peak, Power limited
- 8 week peak, Capacity limited
- 12 week peak, Power limited
- 12 week peak, Capacity limited
MMA
- 4 week peak, Power limited
- 4 week peak, Capacity limited
- 8 week peak, Power limited
- 8 week peak, Capacity limited
- 12 week peak, Power limited
- 12 week peak, Capacity limited
BJJ
- 4 week peak, Power limited
- 4 week peak, Capacity limited
- 8 week peak, Power limited
- 8 week peak, Capacity limited
- 12 week peak, Power limited
- 12 week peak, Capacity limited
Peaking S&C
2 lift days and 3 cardio days a week. The cardio days follow that sport’s peaking cardio of the same length.
Boxing
- 4 week peak S&C
- 8 week peak S&C
- 12 week peak S&C
Muay Thai/Kickboxing
- 4 week peak S&C
- 8 week peak S&C
- 12 week peak S&C
MMA
- 4 week peak S&C
- 8 week peak S&C
- 12 week peak S&C
BJJ
- 4 week peak S&C
- 8 week peak S&C
- 12 week peak S&C
Bodyweight
Non-sport programs with no equipment.
- 4/week S&C (2 lift + 2 cardio)
- 3/week Cardio
- 2/week Cardio
- 2/week Lifting
Add-Ons
Non-sport programs that can run alongside any of the programs above.
- Cardio testing block (1 week)
- Daily mobility
- Hand and wrist
- Neck
- Plyometrics 2/week
- Plyometrics 4/week
- Plyometrics 6/week