A coach in your pocket that runs your entire performance block — speed, jumps, strength, and the mile — one day at a time, in chat. No spreadsheets. No guesswork.
13 weeks · 5 phases · 4 checkpoints
Every day is already programmed. The coach tells you what to do, you tell it what you did. Deloads and benchmarks are built in — you never have to know when to back off.
Base speed, jumps, and volume. Accelerations, submax strength, Zone 2 mile work.
Checkpoints. Cut volume, test sharp.
Loads go up, reps come down. Heavy doubles and triples, flying sprints, threshold intervals.
Everything points at the tests — 40-yard specificity, goal-mile pace, test-prep strength.
Volume drops. Speed and specificity stay.
Do less than you want to. Then run the numbers.
Seven days on repeat for thirteen weeks — only the intensity changes with the phase.
Tested four times across the block. The coach tracks every checkpoint and shows you the change.
| Test | Unit | Direction |
|---|---|---|
| 40-Yard Dash | sec | ↓ Lower |
| OH Med-Ball Throw | dist | ↑ Higher |
| Broad Jump | in | ↑ Higher |
| Vertical Jump | in | ↑ Higher |
| Deadlift / 60 sec | reps | ↑ Higher |
| Bench AMRAP | reps | ↑ Higher |
| 1-Mile Run | time | ↓ Lower |
Same 90 days, same tests — only the barbell changes. Choose at day one, switch any time.
Deadlift 405 for reps in 60 seconds. Bench 225 for as many reps as possible.
Deadlift 275 for reps in 60 seconds. Bench 115 for as many reps as possible.
Type it like you'd say it. Every message lands in the right place — training log, benchmark table, weekly review.
Ask for today's session and the card arrives with the exact prescription for the phase you're in.
“bench 4×6 @ 160”, “mile 7:42”. The coach files it and fills the benchmark table at checkpoints.
Every seventh day the coach reviews completion, effort, and trends — and adjusts when the numbers say so.
Create an account and days 1–3 run in full — real sessions, real logging, real coach. On day four you pay $59 once and the remaining 87 days open up where you left off.