About this program.
This is a 4-week live performance system built to develop complete athleticism from the ground up using a High / Low / High CNS framework. It develops every key variable for elite output — Speed, Explosive Power, Strength, Conditioning, Core Stability and Mobility — through structured progression, intentional session design and week-by-week overload to build a faster, stronger, more resilient athlete.
Sessions.
Day 1 – Lower Body Strength + Speed & Plyometrics
Week 1 · Day 1
Day 3 – Upper Body Strength + Isometrics
Week 1 · Day 3
Day 5 – Full Body Power + Explosiveness & Speed
Week 1 · Day 5
Day 1 – Lower Body Strength + Speed & Plyometrics
Week 2 · Day 1
Day 3 – Upper Body Strength + Isometrics
Week 2 · Day 3
Day 5 – Full Body Power + Explosiveness & Speed
Week 2 · Day 5
Day 3 – Upper Body Strength + Isometrics
Week 3 · Day 3
Day 5 – Full Body Power + Explosiveness & Speed
Week 3 · Day 5
Movements.
Weekly split.
Day 1 – Lower Body Strength + Speed & Plyometrics
18 movements
Day 3 – Upper Body Strength + Isometrics
16 movements
Day 5 – Full Body Power + Explosiveness & Speed
17 movements
3 athletes training this.
Good to know.
What equipment do I need?
It changes by session. Each one lists what you need before you start.
Can I run this on my phone?
Yes. Get the Phorme app and log every session as you go.
Is this the right level for me?
It is built for intermediate level. Your coach scales any session to where you are.
Start this sequence.
Your membership opens it, and your coach adjusts it as you go.
cancel anytime