Each programme is a set of phases with a gate at the
end. You move on when the gate is met, not when the week changes. Nothing below is bought separately.
Program · 20 weeks · 3 days a week · Included
5-Month Return Protocol
The twenty weeks Daniel ran after a non-surgical Achilles rupture: isometrics, heavy-slow calf
loading, contacts, then the approach — with a gate you have to earn between each.
- Four phases with the exact numbers that open them
- Three written sessions a week, dosed per week for twenty weeks
- Daily isometric block that changes with the phase
- Phase gates, pain rules, flare plan, film protocol
- Three tests: heel-raise count, hop stick, approach jump
20 weeks · 3×/week
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One payment covers this and every other programme
Program · 6 weeks · 2 jump days · Included
Jump Lab
Approach, penultimate step and arm swing, built in the order that transfers. Twelve scored sessions,
a weekly film review, and a testing day that tells you if the block worked.
- Monday power day: pogos, snap-downs, trap bar, split squat
- Thursday approach day: line drills, target touches, measured jumps
- Every session carries its own dose for the week you are in
- Six-week jump log and landing-quality score
- Approach cues written for the film, not the feel
6 weeks
Program · 12 weeks · 3 days a week · Included
Tendon Desk
Achilles, patellar and plantar loading, heavy and slow, with the pain rules that decide whether you
climb or repeat. Run one block or all three.
- Achilles block: straight and bent-knee HSR, tempo written out
- Patellar block: Spanish squat, decline squat, slow step-downs
- Plantar block: short foot, towel curls, balance, calf work
- Tendon rules, block picker, return-to-run gates, load log
- Twelve weeks of doses — no week is a guess
12 weeks
Program · 12 weeks · 3 days a week · Included
Strength & Size
Three full-body days with a twelve-week rep ladder on every main lift, prehab programmed in rather
than bolted on, and a deload in week 7 instead of an injury.
- Day A hinge · Day B squat · Day C single leg, each fully dosed
- Twelve-week ladders for all four main lifts per day
- Scap, cuff and core work in every session
- Load-picking rules at RPE 7–8, plus the deload week
- Testing battery: trap bar 5RM, chin-ups, broad jump
12 weeks
Program · 12 weeks · 4 days a week · Included
Fat Loss & Conditioning
Two lifting circuits, two conditioning formats, and a step target that does the rest. Strength held
while the waist comes down.
- Circuit A and B with stations, rounds and rest written out
- Station circuit and interval session, both progressed weekly
- Nutrition floor and a weekly check-in table
- Three phases: establish, build, sharpen
- Week 13 maintenance plan so the loss sticks
12 weeks
Program · 12 weeks · Ages 12–17 · Included
Youth Athletic Development
Two coached sessions a week for a young athlete: landing and deceleration taught first, strength
taught properly, speed layered on top. Written for a parent or coach to run.
- Strength and landing day, speed and change-of-direction day
- Landing screen before week 1, repeated at week 12
- Age-banded loading rules — 12–13, 14–15, 16–17
- Parent and coach brief, plus a printable session card
- Sprint, shuttle and stick-landing tests
12 weeks