Identifying, solidifying and building upon basic foundations is key to any development whether that be in life or in this case, your athletic endeavors.

S3 is a 12-week offseason program with three (3) workouts a week. These workouts will vary between 45-80 minutes and you can expect the last 4 weeks (Phase 3) to include longer workouts. There are three phases in this program, starting from muscular endurance and finishing with power & speed. S3 is a progressive program that will support you in being intentional and aware with basic skills such as stability, mobility, force absorption and production. You will get a feel for what it looks like to training speed and acceleration at varying distances mixed with using modalities like weights, resistance bands or even your own bodyweight.

More importantly, learn and observe how you can put together movements and exercises in a workout that is translatable to your sport. A way to use the gym and these workouts as a way to learn how to train like an athlete and not train like a body builder.

S3 is meant to support you and help you level up from where you are today. Stay up to date with tracking your sleep, mood, stress, energy and soreness to understand what is and is not working for you outside of sports/workouts that's impacting your performance.