§ 01 / PROGRAM
Forwards
RUN IT START TO FINISH
ON A SCHEDULE THAT
FITS YOUR WEEK.
ON A SCHEDULE THAT
FITS YOUR WEEK.
Start the full Forwards program to train on a structured schedule, or jump into any single session below.
SESSIONS
08
WEEKS
04
PER WEEK
2×
LEVEL
Intermediate
§ 02 / THE WORK
08 SESSIONS.
OR DO A SINGLE
WORKOUT — EVERY
SESSION STANDS ALONE.
WORKOUT — EVERY
SESSION STANDS ALONE.
● SESSION SEQUENCE08 TOTAL
01
Week 1 · Strength Maintenance
Two heavy patterns, one single-leg lift, and the groin work that keeps you available. In and out in forty-five minutes with legs that are still yours on Friday. Load is moderate on purpose — in-season lifting exists to keep what you built, not to make you sore for Friday.
02
Week 1 · Power & Hip Maintenance
Low-volume, high-intent output work. Jumps and throws to keep the nervous system sharp, then the hamstring and hip work that decides whether you finish the season healthy. Load is moderate on purpose — in-season lifting exists to keep what you built, not to make you sore for Friday.
03
Week 2 · Strength Maintenance
Two heavy patterns, one single-leg lift, and the groin work that keeps you available. In and out in forty-five minutes with legs that are still yours on Friday. One notch heavier. If the schedule has left the legs heavy, drop a set before you drop the weight.
04
Week 2 · Power & Hip Maintenance
Low-volume, high-intent output work. Jumps and throws to keep the nervous system sharp, then the hamstring and hip work that decides whether you finish the season healthy. One notch heavier. If the schedule has left the legs heavy, drop a set before you drop the weight.
05
Week 3 · Strength Maintenance
Two heavy patterns, one single-leg lift, and the groin work that keeps you available. In and out in forty-five minutes with legs that are still yours on Friday. The heaviest week of the loop, and still nothing goes to failure. Bar speed is the governor all month.
06
Week 3 · Power & Hip Maintenance
Low-volume, high-intent output work. Jumps and throws to keep the nervous system sharp, then the hamstring and hip work that decides whether you finish the season healthy. The heaviest week of the loop, and still nothing goes to failure. Bar speed is the governor all month.
07
Week 4 · Strength Maintenance
Two heavy patterns, one single-leg lift, and the groin work that keeps you available. In and out in forty-five minutes with legs that are still yours on Friday. Back off, then start the block again at week 1. This loop repeats for as long as the season does.
08
Week 4 · Power & Hip Maintenance
Low-volume, high-intent output work. Jumps and throws to keep the nervous system sharp, then the hamstring and hip work that decides whether you finish the season healthy. Back off, then start the block again at week 1. This loop repeats for as long as the season does.
§ 03 / LAUNCH
TRAIN IT PROPERLY.
Coach support, progress tracking, and a schedule that adapts around games, travel, and how you are actually recovering.
FREE TO START · CANCEL ANY TIME