For athletes of any sport who want to improve their acceleration and explosiveness. This 8-week, 3-day/week program requires minimal equipment and aims to maximize your twitch in movements requiring speed, quickness, explosiveness, change of direction, and overall athleticism. It is encouraged that this program is done in tandem with general strength and conditioning work and/or sport specific practice, as it does not prioritize traditional strength lifts or cardiovascular endurance. Below is a list of the equipment you’ll need to use. Don’t worry if you see something you may not have access to. In the program, there is a detailed list of substitutions and adjustments for each piece if you need a replacement.

It's recommended to download the Google Sheets mobile app to access programming from your phone. This program was written and formatted using Google Sheets and will best be used on the same software. Simply upload this file using a Google account into Google Drive and open with the Sheets software.