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Sports prep

A sports physical prep program should always be chosen first by discipline, then by point in the season: preseason, in-season maintenance, or a break between two phases of the calendar, never the other way round.

The full catalogue covers basketball, football, rugby, tennis, handball, padel, skiing, running, dance, track and field and combat sports, each one with a low-volume in-season maintenance version and a more intensive off-season rebuilding version. Vertical Jump adds height to your jump for basketball or volleyball, and Fitness Test Prep covers civil service physical exams, army, firefighter and police alike.

Find your specific sport in the list first, then pick the right program based on your actual competition calendar, not your playing level or how experienced you are.

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Try the method first with the Starter Week: three full-body sessions written like our Sports prep programs, free, no credit card.

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How do you choose a sports physical prep program?

Pick your discipline first, then the point in the season. The same session does not mean the same thing in preseason, mid-championship or during a break: the useful workload changes completely. That is why every sport in the catalogue comes in two versions, a light in-season maintenance plan and a more intensive rebuilding block for breaks, both designed to sit alongside team training without competing with it.

In-season: maintain without adding fatigue

At two sessions a week, the in-season programs maintain strength and protect tendons on a repeatable 3-week cycle you can run until the end of the season. Two sessions is not a lack of ambition: it is the useful maximum when games and team practice already fill the week, and your legs still have to answer at the weekend. The cycle repeats without changing its logic, so you always know what the week ahead looks like.

During a break: rebuild in 4 weeks

During a break of at least 4 weeks, the mid-season prep programs rebuild strength, power and tendons at three more demanding sessions a week. That is the moment to get ahead physically, before the match calendar fills up again and closes that window. Four weeks of focused work is enough to make measurable strength gains, and short enough to fit inside most winter or summer breaks.

Which program for your sport?

Team and racket sports each have their own page: football, basketball, rugby, handball, tennis and padel. Other disciplines follow the same calendar logic: ski before the winter season, running and trail, combat sports, track and field or dance all year round, alongside your practice.

Passing a fitness test or jumping higher

Two cross-discipline goals get their own program. Fitness Test Prep prepares army, firefighter and police physical exams over 8 weeks at four sessions a week, pull-ups, running and timed events included; our guide to passing fitness tests lays out the approach. Vertical Jump builds your jump over 8 weeks in 2 phases, strength first, plyometrics second.

PDF programs, built around your calendar

Every program is a PDF: exercises, sets, rest times, week by week progression and alternatives if your gym is missing a piece of equipment. Downloaded once, it stays yours, season after season. And if your current goal is muscle or strength rather than performance on the field, our weight training programs take over from there.