MON
Olympic Technique + Upper Power
45–55 min • hang-clean technique • explosive medicine-ball power • back strength • daily core • +150 XP
Athlete dashboard ↗Latest published session · SEP 4
CONTACTS QUICK.
TENDONS STRONG.
Keep every contact quick and quiet, own each landing and slow lowering phase, and finish the knee, adductor, calf, and tibialis work with clean positions. The pit is quiet. The build is fully active.
Elastic Legs + Tendon Strength is live. The next session will appear when Coach Babs publishes it.
Open the latest work →THIS WEEK · AUGUST 31–SEPTEMBER 6
Your week.
Own it.
Olympic technique and upper power open the week before lower-body strength, hard core, throwing power, elastic legs, and a long Saturday of Olympic power, full-body strength, and gymnastics. Sunday stays protected for recovery and Kitchen Reps.
TUE
Lower-Body Strength + Posterior Chain
55–65 min • loaded power • heavy squat strength • unilateral work • hamstrings + ankles • +175 XP
WED
Hard Core + Mobility
25–35 min • trunk strength • rotation + compression • long mobility • +100 XP
THU
Upper-Body Strength + Throwing Power
45–55 min • medicine-ball throwing power • unilateral push/pull strength • upper-body support • +150 XP
FRI
Elastic Legs + Tendon Strength
55–65 min • reactive footwork • tendon strength • knee + adductor armor • ankle armor • +150 XP
TODAYSAT
Olympic Power + Full-Body Strength + Gymnastics
85–95 min • power cleans + jerks • full-body strength • gymnastics + grip • long mobility
SUN
Rest + Kitchen Reps
Full recovery • streak protected • weekly Kitchen Rep
TODAY'S WORKOUT · FRI SEP 4
Move with spring.
Own every landing and hold.
Elastic prep • reactive footwork • bodyweight tendon strength • knee + adductor armor • ankle armor. 55–65 minutes of clean, controlled work.
1Elastic Prep2 rounds · 20 seconds / 15 reps / 8 reps each leg / 5 reps
Fast Feet: 20 seconds · Calf Raises: 15 reps · Walking Knee Hug: 8 reps each leg · Snap-Down: 5 reps
45 seconds after each round2Reactive Footwork4 rounds · 20 seconds / 20 seconds / 5 reps each side
Forward + Back Line Hops: 20 seconds · Lateral Line Hops: 20 seconds · Skater Bound to Stick: 5 reps each side
60 seconds after each round3Bodyweight Tendon Strength3 rounds · 10 reps each leg / 12 reps
Tempo Split Squat: 10 reps each leg · Long-Lever Hamstring Bridge: 12 reps
75 seconds after each round4Knee + Adductor Armor3 rounds · 30 seconds / 20 seconds each side
Wall Sit With Heel Raise: 30 seconds · Copenhagen Plank: 20 seconds each side
60 seconds after each round5Ankle Armor3 rounds · 30 seconds / 20 reps
Two-Leg Calf Iso Hold: 30 seconds · Tibialis Raises: 20 reps
45 seconds after each roundWORKOUT ARCHIVE
Missed it? Find it here.
Open one of the newest sessions below, or head to the full library to find any workout by date.
FRISEP 4Elastic Legs + Tendon StrengthElastic prep • reactive footwork • bodyweight tendon strength • knee + adductor armor • ankle armor↗LATESTTHUSEP 3Upper-Body Strength + Throwing PowerUpper-body prep • medicine-ball throwing power • unilateral push strength • unilateral pulling strength • upper-body support↗
View the full workout library →THE ROSTER
Progress earns
the spotlight.
Verified PRs, progression, academics, and clean vault video—built to help the right college coaches see the full athlete.
ON DECK
Dates worth
circling.
Check here before making plans. Meet and travel details are added once they are confirmed.
SEP 202614
Pit Days Resume
Coached jump sessions return • workouts continue throughout the no-pit block
JAN 20278
Friday Night Axe ’Em Open
Flagstaff, AZ • NAU Walkup Skydome
JAN 202715–16
National Pole Vault Summit
Reno, Nevada
JAN 202716
Al Shirley Invitational
Tucson, AZ • Pima West Campus
JAN 202723
PVCC Indoor Invite
Phoenix, AZ • Paradise Valley CC
JAN 202730
CAC Indoor Invite
Coolidge, AZ • Central Arizona College
FEB 20276
Gaucho Indoor Invite
Glendale, AZ • Glendale CC
THE PLAYBOOK
Train beyond
the workout.
01
MOVE BETTER
Movement Library
Search every lift, jump, drill, and body shape. Learn the setup, cues, common mistakes, and smart ways to scale it.
OPEN THE MOVEMENT LAB →02TRAIN SMART
Workout Standards
What counts, how clean reps should look, when to modify, and when to stop.
READ THE GUIDE →03TUCSON HEAT
Recovery Protocol
Sleep, fuel, hydration, heat training, Sunday recovery, and the warning signs you never ignore.
READ THE GUIDE →04NEXT LEVEL
College Recruiting
Build a profile, capture useful video, handle outreach, and stay ahead of the academic timeline.
READ THE GUIDE →