Answer:
This program is designed for 3 training days per week.
Each week includes 3 mandatory strength sessions. Athletes who are in-season or juggling school work can stick to the main lifts and accessory portion and opt out of the finishers or conditioning. Athletes with more availability can perform all sections of the workout.

Answer:
You’ll need access to:
• A barbell + plates
• A squat rack
• A bench
• Dumbbells
Optional but helpful:
• Cable machine
• Resistance bands
• Bike or treadmill for conditioning
This program works in school gyms, commercial gyms like Crunch, or garage gyms.

If you have questions or need clarification, please reach out via email or instagram.

Answer:
Yes — every session includes coaching notes, movement demo videos, and clear progressions. ***SEE NOTE BELOW***
• Proper warm-up
• Correct lifting technique
• Safe spotting and loading habits
• How to progress responsibly
Perfect for both newer lifters and experienced lifters who need structure.

***NOTE FOR BEGINNERS***

This porgram is built on simple foundational movement patterns and should be achievable to for most high school athletes, however, some training experience in the gym is necessary. Those who have limited training experience will need to modify loads and possibly rep schemes to ensure overtraining and injury are avoided. If you are unsure whether this applies to you, please reach out via email or instagram BEFORE purchasing.

Answer:
No problem — you don’t need a recent 1-rep max to start this program. There is a full guide on this in the "Resources Tab" in the program.

You have three options:

1. Use a 3-rep max instead.
   The program automatically adjusts percentages for you based on your 3RM.

2. Estimate using lighter weights.
   The Data Tracker includes built-in formulas that estimate your training max safely.

3. Test a new max if you feel comfortable.
   Only do this if you already have some lifting experience and supervision.

The program is designed so every athlete can start confidently — whether you know your max or not.

Answer:
You get lifetime access.
Once you purchase the program, it stays in your Kajabi library forever. This means you can:

• Restart the program anytime

• Revisit movement videos

• Reuse the data tracker

• Review coaching notes and percentages

Perfect for repeating each off-season or during summer training.

There will be future programs for purchase that build on this program, but running this cycle multiple times is also a great and affordable long-term option.

Answer:
This program is designed for the off-season, when you can train hard and recover well.
However, motivated athletes can still follow it in-season by making two simple adjustments:

• Do 2 sessions per week instead of 3. Pick one lower body day (DL or Back Squat) and skip the other while using the upper body focused day as your second session. 

• Keep loads around 60–70% instead of pushing max sets

• Skip conditioning if your sport already provides it

If you’re in-season, you can still make great progress — but off-season is where the biggest strength gains happen.

Answer:
This 8-week program is designed for athletes who want a structured, proven off-season plan they can follow independently.
But if you’re an athlete who:

• Wants programming tailored to your specific sport or position

• Is returning from injury and needs customized progressions

• Has a demanding schedule and needs a flexible plan

• Wants direct coaching, video feedback, or accountability

• Has unique mobility or strength limitations

…then you may be a great fit for 1:1 individualized coaching.

If you’re interested, you can book a free consult call so we can see if it’s a good match.

→ Click here to schedule a FREE call