H3 Strength Co.
Athletic Performance
Athletic Development
Athletic Performance
Speed. Power. Game ready.
A 10-week, 4-day program pairing sprint and jump work with strength to build explosive, resilient athletes — on and off the field.
10
Weeks
4
Days/Wk
Intermediate–Advanced
Level
- ✓10-week program, 2 blocks
- ✓Speed, plyo & strength sessions
- ✓Companion book: athletic development principles
- ✓In-season adjustment guide
$69Buy program
Instant PDF download: program + companion book.
Inside the companion book
01
Athletes Move Different
Why athletic training is more than lifting heavy.
02
The Principles
Force, velocity, and how to train both.
03
How To Run It
Sequencing speed, jumps and strength within a week.
04
Recovery
Managing load alongside practice and competition.
Sample session
Block 1 · Weeks 1–5 · Day 1 — Speed + Lower
| Exercise | Sets | Reps | Load | RPE | Notes |
|---|---|---|---|---|---|
| Back Squat | 4 | 5 | 75–80% | 7 | 3s eccentric |
| RDL | 3 | 8 | Moderate | 7 | |
| Split Squat | 3 | 10/side | DBs | 8 | |
| Copenhagen Plank | 3 | 20s/side | BW | — |