The Athletic Blueprint

$25.00 USD

Practise strength, acceleration, controlled jumping and changes of direction with defined volume and recovery.

What is included

Eight-week athletic progressions
Skill and strength session plans
Landing and readiness guidance
Conditioning and recovery structure
Editable progress tracker
Printable logs and START-HERE

Downloadable written materials. No videos, coaching or member portal.

PDF guides and editable XLSX files. No shipping.

PDF guides

Editable trackers

Keep your files

Explore the full details

A closer look

Inside your blueprint.

athletic Blueprint inside. Digital download; actual completed guide and tool previews.

athletic Blueprint included. Digital download; actual completed guide and tool previews.

athletic Blueprint preview. Digital download; actual completed guide and tool previews.

athletic Blueprint tools. Digital download; actual completed guide and tool previews.

Know what you are choosing

The plan. The tools. The details.

For generally healthy adults aged 18+ who are beginners or early intermediates. Check the equipment, schedule and limitations before choosing your program.

Build a repeatable athletic-training foundation. This downloadable written program helps generally healthy adults aged 18+ practise strength, controlled acceleration, jumping and planned changes of direction.

Eight-week beginner and early-intermediate progressions with an explicit 60-day calendar.
Two weekly skill-and-strength sessions plus optional easy conditioning.
Defined jump contacts, running distances, effort, rest, landing cues and readiness checks.
Warm-ups, mobility, limited-space alternatives and adjustments around sports practices and games.
Consistent submaximal performance observations, printable logs, an editable XLSX progress tracker and START-HERE instructions.

Equipment: basic gym access, a stable bench/rail, dumbbells and cable/pulldown access. Running requires a dry, level 10-15 m lane plus at least 10 m clear run-out; no-impact and limited-space alternatives are provided.

Format: PDF manual and printable worksheets plus XLSX tracker in one ZIP. Digital download; no physical item, videos, coaching or member portal.

General education, not medical care, rehabilitation or return-to-sport clearance. No maximal sprinting or depth jumps are prescribed. No specific jump-height or speed gain is promised. No professional review or certification is claimed.

Before you begin.

What format will I receive?

Downloadable written PDF guides and printable worksheets, plus editable XLSX workbooks in a ZIP package. No physical item, video lessons, coaching or member portal is included.

How will I access the files?

After a successfully paid order, the configured digital-delivery service provides access to the purchased files. Keep a personal copy and read START-HERE before using the program.

Is this a personalized program?

No. These are general educational programs. They do not assess your health, technique or individual needs and do not guarantee a specific physique, weight or athletic result. Check the product description for requirements and limitations.