Build strong, then explode. Movement quality, bodyweight strength, intro to plyometrics, static holds, and daily mobility. 3-4 workouts per week, 35-45 minutes, moderate intensity. Learn to move like an athlete before you train like one. Stay here 6-8 weeks, then unlock The Shift.

Jump, run, repeat. You've built the base. Now we add intensity. Weighted movements, moderate plyometrics, circuits, tempo work. 4 workouts per week, 45-60 minutes, high intensity. This is where you start looking and moving like an athlete. Can drop back to Foundations anytime you need a lighter week.

The full development. Maintenance. High intensity. High volume. For the obsessed. 5-6 workouts per week, 60-90 minutes, very high intensity. Heavy compound lifts, high-volume plyos, sport-specific overlays, periodization. You're training like a pro. Drop to The Shift or Foundations for deload weeks or when life gets busy.