{"title":"Athlete Training Programs","description":"\u003cp\u003eEvery athlete deserves a structured path to improvement. Our sport-specific 12-week PDF training programs are built for middle and high school athletes who are serious about developing their skills, conditioning, and competitive edge. Designed by coaches who know youth athletics, each program delivers professional-level training in a format your athlete can follow from day one. Instant digital download — start training today.\u003c\/p\u003e","products":[{"product_id":"frst-athletics-high-school-baseball-training-program","title":"FRST Athletics — High School Baseball Training Program","description":"\u003cp\u003eGive your baseball player the edge they need to stand out at tryouts, dominate on the diamond, and stay ahead of the competition all season long.\u003c\/p\u003e\n\u003cp\u003eThe FRST Athletics High School Baseball Training Program is a complete 12-week PDF training guide designed specifically for middle and high school athletes. Built by experienced coaches, this program covers position-agnostic athletic development alongside baseball-specific skill conditioning — including rotational power, first-step quickness, arm strength fundamentals, and game-ready conditioning.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eWhat's inside\u003c\/strong\u003e:\u003c\/p\u003e\n\u003cp\u003e12 weeks of structured training blocks (3–5 sessions per week)\u003c\/p\u003e\n\u003cp\u003eWarm-up and mobility routines designed for growing athletes\u003c\/p\u003e\n\u003cp\u003eStrength and power development tailored to baseball movement patterns\u003c\/p\u003e\n\u003cp\u003eSpeed and agility drills for base running and fielding range\u003c\/p\u003e\n\u003cp\u003eRecovery and injury prevention guidance\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eWho it's for\u003c\/strong\u003e: Middle school and high school baseball players who are ready to take their game seriously — and the parents supporting them.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eWhat to expect\u003c\/strong\u003e: By week 12, athletes will have built a stronger foundation of athleticism, improved their on-field mechanics, and developed the conditioning habits that carry into every season.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eInstant digital download\u003c\/strong\u003e. Purchase today and start training immediately.\u003c\/p\u003e","brand":"Online Training + Coach Certifications","offers":[{"title":"Default Title","offer_id":45734724239394,"sku":null,"price":59.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0886\/9910\/9410\/files\/FRST_Ath_Baseball.jpg?v=1780807554"},{"product_id":"frst-athletics-high-school-basketball-training-program","title":"FRST Athletics — High School Basketball Training Program","description":"\u003cp\u003eGive your basketball player the tools to elevate their game, outwork the competition, and step onto the court with confidence every single time.\u003c\/p\u003e\n\u003cp\u003eThe FRST Athletics High School Basketball Training Program is a complete 12-week PDF training guide designed specifically for middle and high school athletes. Built by experienced coaches, this program develops the athleticism and conditioning that separates good players from great ones — including explosive first-step speed, vertical power, lateral quickness, and game-ready endurance.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eWhat's inside\u003c\/strong\u003e:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e12 weeks of structured training blocks (3–5 sessions per week)\u003c\/li\u003e\n\u003cli\u003eWarm-up and mobility routines designed for growing athletes\u003c\/li\u003e\n\u003cli\u003eStrength and power development tailored to basketball movement patterns\u003c\/li\u003e\n\u003cli\u003eSpeed, agility, and change-of-direction drills for on-court dominance\u003c\/li\u003e\n\u003cli\u003eRecovery and injury prevention guidance\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003cstrong\u003eWho it's for\u003c\/strong\u003e: Middle school and high school basketball players ready to take their development seriously — and the parents backing them up.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eWhat to expect\u003c\/strong\u003e: By week 12, athletes will move faster, jump higher, and play harder for longer — with the conditioning habits that carry through every season.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eInstant digital download\u003c\/strong\u003e. Purchase today and start training immediately.\u003c\/p\u003e","brand":"Online Training + Coach Certifications","offers":[{"title":"Default Title","offer_id":45734889226274,"sku":null,"price":59.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0886\/9910\/9410\/files\/FRST_Ath_Basketball.jpg?v=1780807555"},{"product_id":"frst-athletics-high-school-softball-training-program","title":"FRST Athletics — High School Softball Training Program","description":"\u003cp\u003eGive your softball player the strength, speed, and durability to dominate on the field — from the first pitch to the last out of the season.\u003c\/p\u003e\n\u003cp\u003eThe FRST Athletics High School Softball Training Program is a complete 12-week PDF training guide built specifically for middle and high school softball athletes. This program is beginner-friendly in the weight room — every exercise includes clear, plain-language instructions so your athlete knows exactly what to do and how hard to push using our built-in RPE (Rate of Perceived Exertion) system.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eWhat's inside\u003c\/strong\u003e:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e12 weeks of structured training blocks (3–5 sessions per week)\u003c\/li\u003e\n\u003cli\u003eFull RPE guide — no percentages, no guesswork\u003c\/li\u003e\n\u003cli\u003eArm care protocol built into every single session\u003c\/li\u003e\n\u003cli\u003eRotational power and core work for more bat speed and throwing strength\u003c\/li\u003e\n\u003cli\u003eSoftball-specific conditioning (60-yard sprints, base running, shuttle drills)\u003c\/li\u003e\n\u003cli\u003eBeginner weight room instructions with coaching cues on every exercise\u003c\/li\u003e\n\u003cli\u003eInjury prevention and recovery guidance\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003cstrong\u003eWho it's for\u003c\/strong\u003e: Middle school and high school softball players ready to train seriously — and the parents investing in their development.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eWhat to expect\u003c\/strong\u003e: By week 12, your athlete will be stronger, faster on the bases, more explosive at the plate, and better equipped to stay healthy through a full season.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eInstant digital download\u003c\/strong\u003e. Purchase today and start training immediately.\u003c\/p\u003e","brand":"Online Training + Coach Certifications","offers":[{"title":"Default Title","offer_id":45734966034466,"sku":null,"price":59.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0886\/9910\/9410\/files\/IMG_1295_a6deec3b-d8b1-4bf6-bac8-14f89fdadd23.jpg?v=1780839935"},{"product_id":"frst-athletics-high-school-soccer-training-program","title":"FRST Athletics — High School Soccer Training Program","description":"\u003cblockquote\u003e\n\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:block [\u0026amp;_strong:has(+br)]:pb-2 [\u0026amp;_strong:has(+br)+br]:hidden\"\u003eGive your soccer player the engine, the explosiveness, and the durability to dominate for 90 minutes — every single game.\u003c\/p\u003e\n\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:block [\u0026amp;_strong:has(+br)]:pb-2 [\u0026amp;_strong:has(+br)+br]:hidden\"\u003eThe FRST Athletics High School Soccer Training Program is a complete 12-week PDF training guide built specifically for middle and high school soccer athletes. This program uses the proven 80\/20 polarized training model — the same approach elite soccer players use — to build a massive aerobic base while developing explosive sprint speed and first-step power.\u003c\/p\u003e\n\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:block [\u0026amp;_strong:has(+br)]:pb-2 [\u0026amp;_strong:has(+br)+br]:hidden\"\u003e\u003cstrong\u003eWhat's inside:\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul class=\"marker:text-quiet list-disc\"\u003e\n\u003cli class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [\u0026amp;\u0026gt;p]:pt-0 [\u0026amp;\u0026gt;p]:mb-2 [\u0026amp;\u0026gt;p]:my-0\" style=\"box-sizing: border-box; scrollbar-width: initial; --tw-border-spacing-x: 0; --tw-border-spacing-y: 0; --tw-translate-x: 0; --tw-translate-y: 0; --tw-rotate: 0; --tw-skew-x: 0; --tw-skew-y: 0; --tw-scale-x: 1; --tw-scale-y: 1; --tw-scroll-snap-strictness: proximity; --tw-ring-offset-width: 0px; --tw-ring-offset-color: #fff; --tw-ring-color: #3b82f680; --tw-ring-offset-shadow: 0 0 #0000; --tw-ring-shadow: 0 0 #0000; --tw-shadow: 0 0 #0000; --tw-shadow-colored: 0 0 #0000; margin-top: 0px; margin-bottom: 0px; padding-inline-start: 0.375em; padding-top: 0px; padding-bottom: 0px; border: 0px solid var(--border-medium);\"\u003e\n\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:block [\u0026amp;_strong:has(+br)]:pb-2 [\u0026amp;_strong:has(+br)+br]:hidden\"\u003e12 weeks of structured training (4–5 sessions per week)\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [\u0026amp;\u0026gt;p]:pt-0 [\u0026amp;\u0026gt;p]:mb-2 [\u0026amp;\u0026gt;p]:my-0\" style=\"box-sizing: border-box; scrollbar-width: initial; --tw-border-spacing-x: 0; --tw-border-spacing-y: 0; --tw-translate-x: 0; --tw-translate-y: 0; --tw-rotate: 0; --tw-skew-x: 0; --tw-skew-y: 0; --tw-scale-x: 1; --tw-scale-y: 1; --tw-scroll-snap-strictness: proximity; --tw-ring-offset-width: 0px; --tw-ring-offset-color: #fff; --tw-ring-color: #3b82f680; --tw-ring-offset-shadow: 0 0 #0000; --tw-ring-shadow: 0 0 #0000; --tw-shadow: 0 0 #0000; --tw-shadow-colored: 0 0 #0000; margin-top: 0px; margin-bottom: 0px; padding-inline-start: 0.375em; padding-top: 0px; padding-bottom: 0px; border: 0px solid var(--border-medium);\"\u003e\n\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:block [\u0026amp;_strong:has(+br)]:pb-2 [\u0026amp;_strong:has(+br)+br]:hidden\"\u003eFull heart rate zone guide — train at the right intensity every session\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [\u0026amp;\u0026gt;p]:pt-0 [\u0026amp;\u0026gt;p]:mb-2 [\u0026amp;\u0026gt;p]:my-0\" style=\"box-sizing: border-box; scrollbar-width: initial; --tw-border-spacing-x: 0; --tw-border-spacing-y: 0; --tw-translate-x: 0; --tw-translate-y: 0; --tw-rotate: 0; --tw-skew-x: 0; --tw-skew-y: 0; --tw-scale-x: 1; --tw-scale-y: 1; --tw-scroll-snap-strictness: proximity; --tw-ring-offset-width: 0px; --tw-ring-offset-color: #fff; --tw-ring-color: #3b82f680; --tw-ring-offset-shadow: 0 0 #0000; --tw-ring-shadow: 0 0 #0000; --tw-shadow: 0 0 #0000; --tw-shadow-colored: 0 0 #0000; margin-top: 0px; margin-bottom: 0px; padding-inline-start: 0.375em; padding-top: 0px; padding-bottom: 0px; border: 0px solid var(--border-medium);\"\u003e\n\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:block [\u0026amp;_strong:has(+br)]:pb-2 [\u0026amp;_strong:has(+br)+br]:hidden\"\u003e80\/20 polarized conditioning — tempo runs, Zone 2 aerobic base, and Zone 4-5 sprint intervals\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [\u0026amp;\u0026gt;p]:pt-0 [\u0026amp;\u0026gt;p]:mb-2 [\u0026amp;\u0026gt;p]:my-0\" style=\"box-sizing: border-box; scrollbar-width: initial; --tw-border-spacing-x: 0; --tw-border-spacing-y: 0; --tw-translate-x: 0; --tw-translate-y: 0; --tw-rotate: 0; --tw-skew-x: 0; --tw-skew-y: 0; --tw-scale-x: 1; --tw-scale-y: 1; --tw-scroll-snap-strictness: proximity; --tw-ring-offset-width: 0px; --tw-ring-offset-color: #fff; --tw-ring-color: #3b82f680; --tw-ring-offset-shadow: 0 0 #0000; --tw-ring-shadow: 0 0 #0000; --tw-shadow: 0 0 #0000; --tw-shadow-colored: 0 0 #0000; margin-top: 0px; margin-bottom: 0px; padding-inline-start: 0.375em; padding-top: 0px; padding-bottom: 0px; border: 0px solid var(--border-medium);\"\u003e\n\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:block [\u0026amp;_strong:has(+br)]:pb-2 [\u0026amp;_strong:has(+br)+br]:hidden\"\u003eDumbbell-only strength training with single-leg emphasis\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [\u0026amp;\u0026gt;p]:pt-0 [\u0026amp;\u0026gt;p]:mb-2 [\u0026amp;\u0026gt;p]:my-0\" style=\"box-sizing: border-box; scrollbar-width: initial; --tw-border-spacing-x: 0; --tw-border-spacing-y: 0; --tw-translate-x: 0; --tw-translate-y: 0; --tw-rotate: 0; --tw-skew-x: 0; --tw-skew-y: 0; --tw-scale-x: 1; --tw-scale-y: 1; --tw-scroll-snap-strictness: proximity; --tw-ring-offset-width: 0px; --tw-ring-offset-color: #fff; --tw-ring-color: #3b82f680; --tw-ring-offset-shadow: 0 0 #0000; --tw-ring-shadow: 0 0 #0000; --tw-shadow: 0 0 #0000; --tw-shadow-colored: 0 0 #0000; margin-top: 0px; margin-bottom: 0px; padding-inline-start: 0.375em; padding-top: 0px; padding-bottom: 0px; border: 0px solid var(--border-medium);\"\u003e\n\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:block [\u0026amp;_strong:has(+br)]:pb-2 [\u0026amp;_strong:has(+br)+br]:hidden\"\u003eACL prevention and ankle stability built into every session\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [\u0026amp;\u0026gt;p]:pt-0 [\u0026amp;\u0026gt;p]:mb-2 [\u0026amp;\u0026gt;p]:my-0\" style=\"box-sizing: border-box; scrollbar-width: initial; --tw-border-spacing-x: 0; --tw-border-spacing-y: 0; --tw-translate-x: 0; --tw-translate-y: 0; --tw-rotate: 0; --tw-skew-x: 0; --tw-skew-y: 0; --tw-scale-x: 1; --tw-scale-y: 1; --tw-scroll-snap-strictness: proximity; --tw-ring-offset-width: 0px; --tw-ring-offset-color: #fff; --tw-ring-color: #3b82f680; --tw-ring-offset-shadow: 0 0 #0000; --tw-ring-shadow: 0 0 #0000; --tw-shadow: 0 0 #0000; --tw-shadow-colored: 0 0 #0000; margin-top: 0px; margin-bottom: 0px; padding-inline-start: 0.375em; padding-top: 0px; padding-bottom: 0px; border: 0px solid var(--border-medium);\"\u003e\n\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:block [\u0026amp;_strong:has(+br)]:pb-2 [\u0026amp;_strong:has(+br)+br]:hidden\"\u003ePower-speed drills — A-skips, A-runs, pogos, and acceleration work\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [\u0026amp;\u0026gt;p]:pt-0 [\u0026amp;\u0026gt;p]:mb-2 [\u0026amp;\u0026gt;p]:my-0\" style=\"box-sizing: border-box; scrollbar-width: initial; --tw-border-spacing-x: 0; --tw-border-spacing-y: 0; --tw-translate-x: 0; --tw-translate-y: 0; --tw-rotate: 0; --tw-skew-x: 0; --tw-skew-y: 0; --tw-scale-x: 1; --tw-scale-y: 1; --tw-scroll-snap-strictness: proximity; --tw-ring-offset-width: 0px; --tw-ring-offset-color: #fff; --tw-ring-color: #3b82f680; --tw-ring-offset-shadow: 0 0 #0000; --tw-ring-shadow: 0 0 #0000; --tw-shadow: 0 0 #0000; --tw-shadow-colored: 0 0 #0000; margin-top: 0px; margin-bottom: 0px; padding-inline-start: 0.375em; padding-top: 0px; padding-bottom: 0px; border: 0px solid var(--border-medium);\"\u003e\n\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:block [\u0026amp;_strong:has(+br)]:pb-2 [\u0026amp;_strong:has(+br)+br]:hidden\"\u003eRPE system — no percentages, no guesswork\u003c\/p\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:block [\u0026amp;_strong:has(+br)]:pb-2 [\u0026amp;_strong:has(+br)+br]:hidden\"\u003e\u003cstrong\u003eWho it's for:\u003c\/strong\u003e Middle school and high school soccer players who want to be faster, fitter, and harder to beat in the 80th minute.\u003c\/p\u003e\n\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:block [\u0026amp;_strong:has(+br)]:pb-2 [\u0026amp;_strong:has(+br)+br]:hidden\"\u003e\u003cstrong\u003eWhat to expect:\u003c\/strong\u003e By week 12 your athlete will recover faster between sprints, accelerate harder off the first step, and have the conditioning to play at full intensity from kickoff to final whistle.\u003c\/p\u003e\n\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:block [\u0026amp;_strong:has(+br)]:pb-2 [\u0026amp;_strong:has(+br)+br]:hidden\"\u003e\u003cstrong\u003eInstant digital download.\u003c\/strong\u003e Purchase today and start training immediately.\u003cspan class=\"citation-nbsp\"\u003e\u003c\/span\u003e\u003cspan class=\"inline-block align-middle\"\u003e\u003c\/span\u003e\u003c\/p\u003e\n\u003c\/blockquote\u003e\n\u003cp\u003e \u003c\/p\u003e","brand":"Online Training + Coach Certifications","offers":[{"title":"Default Title","offer_id":45735596556322,"sku":null,"price":59.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0886\/9910\/9410\/files\/IMG_1295_de021dd5-b8a0-4f4f-99ab-12b4593b7782.jpg?v=1780840000"},{"product_id":"frst-athletics-youth-fitness-program","title":"FRST Athletics — Youth Fitness Program","description":"\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:block [\u0026amp;_strong:has(+br)]:pb-2 [\u0026amp;_strong:has(+br)+br]:hidden\"\u003eYou don't have to play a sport to train like an athlete. This program was built for kids who want to be fast, strong, and athletic — just because it's awesome.\u003c\/p\u003e\n\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:block [\u0026amp;_strong:has(+br)]:pb-2 [\u0026amp;_strong:has(+br)+br]:hidden\"\u003eThe FRST Athletics Youth Fitness Program is a 12-week PDF training guide designed for kids ages 10–14 who want to move better, jump higher, run faster, and build real strength. No complicated machines, no barbells, no prior experience needed — just bodyweight, light dumbbells, and a whole lot of energy.\u003c\/p\u003e\n\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:block [\u0026amp;_strong:has(+br)]:pb-2 [\u0026amp;_strong:has(+br)+br]:hidden\"\u003e\u003cstrong\u003eWhat's inside:\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul class=\"marker:text-quiet list-disc\"\u003e\n\u003cli class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [\u0026amp;\u0026gt;p]:pt-0 [\u0026amp;\u0026gt;p]:mb-2 [\u0026amp;\u0026gt;p]:my-0\" style=\"box-sizing: border-box; scrollbar-width: initial; --tw-border-spacing-x: 0; --tw-border-spacing-y: 0; --tw-translate-x: 0; --tw-translate-y: 0; --tw-rotate: 0; --tw-skew-x: 0; --tw-skew-y: 0; --tw-scale-x: 1; --tw-scale-y: 1; --tw-scroll-snap-strictness: proximity; --tw-ring-offset-width: 0px; --tw-ring-offset-color: #fff; --tw-ring-color: #3b82f680; --tw-ring-offset-shadow: 0 0 #0000; --tw-ring-shadow: 0 0 #0000; --tw-shadow: 0 0 #0000; --tw-shadow-colored: 0 0 #0000; margin-top: 0px; margin-bottom: 0px; padding-inline-start: 0.375em; padding-top: 0px; padding-bottom: 0px; border: 0px solid var(--border-medium);\"\u003e\n\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:block [\u0026amp;_strong:has(+br)]:pb-2 [\u0026amp;_strong:has(+br)+br]:hidden\"\u003e12 weeks of progressive training (3 sessions per week)\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [\u0026amp;\u0026gt;p]:pt-0 [\u0026amp;\u0026gt;p]:mb-2 [\u0026amp;\u0026gt;p]:my-0\" style=\"box-sizing: border-box; scrollbar-width: initial; --tw-border-spacing-x: 0; --tw-border-spacing-y: 0; --tw-translate-x: 0; --tw-translate-y: 0; --tw-rotate: 0; --tw-skew-x: 0; --tw-skew-y: 0; --tw-scale-x: 1; --tw-scale-y: 1; --tw-scroll-snap-strictness: proximity; --tw-ring-offset-width: 0px; --tw-ring-offset-color: #fff; --tw-ring-color: #3b82f680; --tw-ring-offset-shadow: 0 0 #0000; --tw-ring-shadow: 0 0 #0000; --tw-shadow: 0 0 #0000; --tw-shadow-colored: 0 0 #0000; margin-top: 0px; margin-bottom: 0px; padding-inline-start: 0.375em; padding-top: 0px; padding-bottom: 0px; border: 0px solid var(--border-medium);\"\u003e\n\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:block [\u0026amp;_strong:has(+br)]:pb-2 [\u0026amp;_strong:has(+br)+br]:hidden\"\u003eEffort Level scale — simple 1-10 system so kids know exactly how hard to push\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [\u0026amp;\u0026gt;p]:pt-0 [\u0026amp;\u0026gt;p]:mb-2 [\u0026amp;\u0026gt;p]:my-0\" style=\"box-sizing: border-box; scrollbar-width: initial; --tw-border-spacing-x: 0; --tw-border-spacing-y: 0; --tw-translate-x: 0; --tw-translate-y: 0; --tw-rotate: 0; --tw-skew-x: 0; --tw-skew-y: 0; --tw-scale-x: 1; --tw-scale-y: 1; --tw-scroll-snap-strictness: proximity; --tw-ring-offset-width: 0px; --tw-ring-offset-color: #fff; --tw-ring-color: #3b82f680; --tw-ring-offset-shadow: 0 0 #0000; --tw-ring-shadow: 0 0 #0000; --tw-shadow: 0 0 #0000; --tw-shadow-colored: 0 0 #0000; margin-top: 0px; margin-bottom: 0px; padding-inline-start: 0.375em; padding-top: 0px; padding-bottom: 0px; border: 0px solid var(--border-medium);\"\u003e\n\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:block [\u0026amp;_strong:has(+br)]:pb-2 [\u0026amp;_strong:has(+br)+br]:hidden\"\u003eSession A (lower body), Session B (upper body + core), Session C (speed + agility — the fun day)\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [\u0026amp;\u0026gt;p]:pt-0 [\u0026amp;\u0026gt;p]:mb-2 [\u0026amp;\u0026gt;p]:my-0\" style=\"box-sizing: border-box; scrollbar-width: initial; --tw-border-spacing-x: 0; --tw-border-spacing-y: 0; --tw-translate-x: 0; --tw-translate-y: 0; --tw-rotate: 0; --tw-skew-x: 0; --tw-skew-y: 0; --tw-scale-x: 1; --tw-scale-y: 1; --tw-scroll-snap-strictness: proximity; --tw-ring-offset-width: 0px; --tw-ring-offset-color: #fff; --tw-ring-color: #3b82f680; --tw-ring-offset-shadow: 0 0 #0000; --tw-ring-shadow: 0 0 #0000; --tw-shadow: 0 0 #0000; --tw-shadow-colored: 0 0 #0000; margin-top: 0px; margin-bottom: 0px; padding-inline-start: 0.375em; padding-top: 0px; padding-bottom: 0px; border: 0px solid var(--border-medium);\"\u003e\n\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:block [\u0026amp;_strong:has(+br)]:pb-2 [\u0026amp;_strong:has(+br)+br]:hidden\"\u003eArm \u0026amp; Trap Finishers at the end of every session — face pulls, shrugs, carries, band work\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [\u0026amp;\u0026gt;p]:pt-0 [\u0026amp;\u0026gt;p]:mb-2 [\u0026amp;\u0026gt;p]:my-0\" style=\"box-sizing: border-box; scrollbar-width: initial; --tw-border-spacing-x: 0; --tw-border-spacing-y: 0; --tw-translate-x: 0; --tw-translate-y: 0; --tw-rotate: 0; --tw-skew-x: 0; --tw-skew-y: 0; --tw-scale-x: 1; --tw-scale-y: 1; --tw-scroll-snap-strictness: proximity; --tw-ring-offset-width: 0px; --tw-ring-offset-color: #fff; --tw-ring-color: #3b82f680; --tw-ring-offset-shadow: 0 0 #0000; --tw-ring-shadow: 0 0 #0000; --tw-shadow: 0 0 #0000; --tw-shadow-colored: 0 0 #0000; margin-top: 0px; margin-bottom: 0px; padding-inline-start: 0.375em; padding-top: 0px; padding-bottom: 0px; border: 0px solid var(--border-medium);\"\u003e\n\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:block [\u0026amp;_strong:has(+br)]:pb-2 [\u0026amp;_strong:has(+br)+br]:hidden\"\u003eChallenge of the Day — a unique goal at the end of every session to keep it competitive\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [\u0026amp;\u0026gt;p]:pt-0 [\u0026amp;\u0026gt;p]:mb-2 [\u0026amp;\u0026gt;p]:my-0\" style=\"box-sizing: border-box; scrollbar-width: initial; --tw-border-spacing-x: 0; --tw-border-spacing-y: 0; --tw-translate-x: 0; --tw-translate-y: 0; --tw-rotate: 0; --tw-skew-x: 0; --tw-skew-y: 0; --tw-scale-x: 1; --tw-scale-y: 1; --tw-scroll-snap-strictness: proximity; --tw-ring-offset-width: 0px; --tw-ring-offset-color: #fff; --tw-ring-color: #3b82f680; --tw-ring-offset-shadow: 0 0 #0000; --tw-ring-shadow: 0 0 #0000; --tw-shadow: 0 0 #0000; --tw-shadow-colored: 0 0 #0000; margin-top: 0px; margin-bottom: 0px; padding-inline-start: 0.375em; padding-top: 0px; padding-bottom: 0px; border: 0px solid var(--border-medium);\"\u003e\n\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:block [\u0026amp;_strong:has(+br)]:pb-2 [\u0026amp;_strong:has(+br)+br]:hidden\"\u003eSpeed \u0026amp; Agility Drill Library — full setup instructions for every drill (The Scramble, The Gauntlet, Lightning Feet, Bear Crawl Race, and more)\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [\u0026amp;\u0026gt;p]:pt-0 [\u0026amp;\u0026gt;p]:mb-2 [\u0026amp;\u0026gt;p]:my-0\" style=\"box-sizing: border-box; scrollbar-width: initial; --tw-border-spacing-x: 0; --tw-border-spacing-y: 0; --tw-translate-x: 0; --tw-translate-y: 0; --tw-rotate: 0; --tw-skew-x: 0; --tw-skew-y: 0; --tw-scale-x: 1; --tw-scale-y: 1; --tw-scroll-snap-strictness: proximity; --tw-ring-offset-width: 0px; --tw-ring-offset-color: #fff; --tw-ring-color: #3b82f680; --tw-ring-offset-shadow: 0 0 #0000; --tw-ring-shadow: 0 0 #0000; --tw-shadow: 0 0 #0000; --tw-shadow-colored: 0 0 #0000; margin-top: 0px; margin-bottom: 0px; padding-inline-start: 0.375em; padding-top: 0px; padding-bottom: 0px; border: 0px solid var(--border-medium);\"\u003e\n\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:block [\u0026amp;_strong:has(+br)]:pb-2 [\u0026amp;_strong:has(+br)+br]:hidden\"\u003eNutrition and recovery basics written for young athletes and their parents\u003c\/p\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:block [\u0026amp;_strong:has(+br)]:pb-2 [\u0026amp;_strong:has(+br)+br]:hidden\"\u003e\u003cstrong\u003eWho it's for:\u003c\/strong\u003e Kids ages 10–14 who want to feel athletic, build confidence, and train like the athletes they watch — no sport required.\u003c\/p\u003e\n\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:block [\u0026amp;_strong:has(+br)]:pb-2 [\u0026amp;_strong:has(+br)+br]:hidden\"\u003e\u003cstrong\u003eWhat to expect:\u003c\/strong\u003e By week 12 your kid will be faster, stronger, and more coordinated — with habits that carry into every sport and activity they take on.\u003c\/p\u003e\n\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:block [\u0026amp;_strong:has(+br)]:pb-2 [\u0026amp;_strong:has(+br)+br]:hidden\"\u003e\u003cstrong\u003eInstant digital download.\u003c\/strong\u003e Start training today\u003c\/p\u003e","brand":"Online Training + Coach Certifications","offers":[{"title":"Default Title","offer_id":45735626145826,"sku":null,"price":59.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0886\/9910\/9410\/files\/IMG_1295_ce56dbed-f7d2-4357-8acf-af2411874428.jpg?v=1780840069"},{"product_id":"high-school-football-12-week-strength-conditioning-program","title":"High School Football — 12-Week Strength \u0026 Conditioning Program","description":"\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:block [\u0026amp;_strong:has(+br)]:pb-2 [\u0026amp;_strong:has(+br)+br]:hidden\"\u003e\u003cstrong\u003eDescription:\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:block [\u0026amp;_strong:has(+br)]:pb-2 [\u0026amp;_strong:has(+br)+br]:hidden\"\u003eBuilt for the demands of the football field. This 12-week program is structured around the same principles used at the highest levels of speed and strength development — power first, strength second, finishing with targeted accessory work.\u003c\/p\u003e\n\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:block [\u0026amp;_strong:has(+br)]:pb-2 [\u0026amp;_strong:has(+br)+br]:hidden\"\u003e\u003cstrong\u003eWhat's inside:\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul class=\"marker:text-quiet list-disc pl-8\"\u003e\n\u003cli class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [\u0026amp;\u0026gt;p]:pt-0 [\u0026amp;\u0026gt;p]:mb-2 [\u0026amp;\u0026gt;p]:my-0\" style=\"box-sizing: border-box; scrollbar-width: initial; --tw-border-spacing-x: 0; --tw-border-spacing-y: 0; --tw-translate-x: 0; --tw-translate-y: 0; --tw-rotate: 0; --tw-skew-x: 0; --tw-skew-y: 0; --tw-scale-x: 1; --tw-scale-y: 1; --tw-scroll-snap-strictness: proximity; --tw-ring-offset-width: 0px; --tw-ring-offset-color: #fff; --tw-ring-color: #3b82f680; --tw-ring-offset-shadow: 0 0 #0000; --tw-ring-shadow: 0 0 #0000; --tw-shadow: 0 0 #0000; --tw-shadow-colored: 0 0 #0000; margin-top: 0px; margin-bottom: 0px; padding-inline-start: 0.375em; padding-top: 0px; padding-bottom: 0px; border: 0px solid var(--border-medium);\"\u003e\n\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:block [\u0026amp;_strong:has(+br)]:pb-2 [\u0026amp;_strong:has(+br)+br]:hidden\"\u003e4-day training split (2 lower, 2 upper)\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [\u0026amp;\u0026gt;p]:pt-0 [\u0026amp;\u0026gt;p]:mb-2 [\u0026amp;\u0026gt;p]:my-0\" style=\"box-sizing: border-box; scrollbar-width: initial; --tw-border-spacing-x: 0; --tw-border-spacing-y: 0; --tw-translate-x: 0; --tw-translate-y: 0; --tw-rotate: 0; --tw-skew-x: 0; --tw-skew-y: 0; --tw-scale-x: 1; --tw-scale-y: 1; --tw-scroll-snap-strictness: proximity; --tw-ring-offset-width: 0px; --tw-ring-offset-color: #fff; --tw-ring-color: #3b82f680; --tw-ring-offset-shadow: 0 0 #0000; --tw-ring-shadow: 0 0 #0000; --tw-shadow: 0 0 #0000; --tw-shadow-colored: 0 0 #0000; margin-top: 0px; margin-bottom: 0px; padding-inline-start: 0.375em; padding-top: 0px; padding-bottom: 0px; border: 0px solid var(--border-medium);\"\u003e\n\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:block [\u0026amp;_strong:has(+br)]:pb-2 [\u0026amp;_strong:has(+br)+br]:hidden\"\u003ePercentage-based loading — you know your maxes, we give you the exact numbers\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [\u0026amp;\u0026gt;p]:pt-0 [\u0026amp;\u0026gt;p]:mb-2 [\u0026amp;\u0026gt;p]:my-0\" style=\"box-sizing: border-box; scrollbar-width: initial; --tw-border-spacing-x: 0; --tw-border-spacing-y: 0; --tw-translate-x: 0; --tw-translate-y: 0; --tw-rotate: 0; --tw-skew-x: 0; --tw-skew-y: 0; --tw-scale-x: 1; --tw-scale-y: 1; --tw-scroll-snap-strictness: proximity; --tw-ring-offset-width: 0px; --tw-ring-offset-color: #fff; --tw-ring-color: #3b82f680; --tw-ring-offset-shadow: 0 0 #0000; --tw-ring-shadow: 0 0 #0000; --tw-shadow: 0 0 #0000; --tw-shadow-colored: 0 0 #0000; margin-top: 0px; margin-bottom: 0px; padding-inline-start: 0.375em; padding-top: 0px; padding-bottom: 0px; border: 0px solid var(--border-medium);\"\u003e\n\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:block [\u0026amp;_strong:has(+br)]:pb-2 [\u0026amp;_strong:has(+br)+br]:hidden\"\u003eWeek-by-week progression table (Week 1 at 65–68% all the way through Week 12 deload)\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [\u0026amp;\u0026gt;p]:pt-0 [\u0026amp;\u0026gt;p]:mb-2 [\u0026amp;\u0026gt;p]:my-0\" style=\"box-sizing: border-box; scrollbar-width: initial; --tw-border-spacing-x: 0; --tw-border-spacing-y: 0; --tw-translate-x: 0; --tw-translate-y: 0; --tw-rotate: 0; --tw-skew-x: 0; --tw-skew-y: 0; --tw-scale-x: 1; --tw-scale-y: 1; --tw-scroll-snap-strictness: proximity; --tw-ring-offset-width: 0px; --tw-ring-offset-color: #fff; --tw-ring-color: #3b82f680; --tw-ring-offset-shadow: 0 0 #0000; --tw-ring-shadow: 0 0 #0000; --tw-shadow: 0 0 #0000; --tw-shadow-colored: 0 0 #0000; margin-top: 0px; margin-bottom: 0px; padding-inline-start: 0.375em; padding-top: 0px; padding-bottom: 0px; border: 0px solid var(--border-medium);\"\u003e\n\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:block [\u0026amp;_strong:has(+br)]:pb-2 [\u0026amp;_strong:has(+br)+br]:hidden\"\u003eOlympic lifting integrated every session — hang clean and power clean programmed for speed, not grind\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [\u0026amp;\u0026gt;p]:pt-0 [\u0026amp;\u0026gt;p]:mb-2 [\u0026amp;\u0026gt;p]:my-0\" style=\"box-sizing: border-box; scrollbar-width: initial; --tw-border-spacing-x: 0; --tw-border-spacing-y: 0; --tw-translate-x: 0; --tw-translate-y: 0; --tw-rotate: 0; --tw-skew-x: 0; --tw-skew-y: 0; --tw-scale-x: 1; --tw-scale-y: 1; --tw-scroll-snap-strictness: proximity; --tw-ring-offset-width: 0px; --tw-ring-offset-color: #fff; --tw-ring-color: #3b82f680; --tw-ring-offset-shadow: 0 0 #0000; --tw-ring-shadow: 0 0 #0000; --tw-shadow: 0 0 #0000; --tw-shadow-colored: 0 0 #0000; margin-top: 0px; margin-bottom: 0px; padding-inline-start: 0.375em; padding-top: 0px; padding-bottom: 0px; border: 0px solid var(--border-medium);\"\u003e\n\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:block [\u0026amp;_strong:has(+br)]:pb-2 [\u0026amp;_strong:has(+br)+br]:hidden\"\u003eBarbell squat jumps before every major lower body lift to prime the nervous system\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [\u0026amp;\u0026gt;p]:pt-0 [\u0026amp;\u0026gt;p]:mb-2 [\u0026amp;\u0026gt;p]:my-0\" style=\"box-sizing: border-box; scrollbar-width: initial; --tw-border-spacing-x: 0; --tw-border-spacing-y: 0; --tw-translate-x: 0; --tw-translate-y: 0; --tw-rotate: 0; --tw-skew-x: 0; --tw-skew-y: 0; --tw-scale-x: 1; --tw-scale-y: 1; --tw-scroll-snap-strictness: proximity; --tw-ring-offset-width: 0px; --tw-ring-offset-color: #fff; --tw-ring-color: #3b82f680; --tw-ring-offset-shadow: 0 0 #0000; --tw-ring-shadow: 0 0 #0000; --tw-shadow: 0 0 #0000; --tw-shadow-colored: 0 0 #0000; margin-top: 0px; margin-bottom: 0px; padding-inline-start: 0.375em; padding-top: 0px; padding-bottom: 0px; border: 0px solid var(--border-medium);\"\u003e\n\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:block [\u0026amp;_strong:has(+br)]:pb-2 [\u0026amp;_strong:has(+br)+br]:hidden\"\u003eIntensive plyometrics and upper body jumps placed before lifts for maximum output\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [\u0026amp;\u0026gt;p]:pt-0 [\u0026amp;\u0026gt;p]:mb-2 [\u0026amp;\u0026gt;p]:my-0\" style=\"box-sizing: border-box; scrollbar-width: initial; --tw-border-spacing-x: 0; --tw-border-spacing-y: 0; --tw-translate-x: 0; --tw-translate-y: 0; --tw-rotate: 0; --tw-skew-x: 0; --tw-skew-y: 0; --tw-scale-x: 1; --tw-scale-y: 1; --tw-scroll-snap-strictness: proximity; --tw-ring-offset-width: 0px; --tw-ring-offset-color: #fff; --tw-ring-color: #3b82f680; --tw-ring-offset-shadow: 0 0 #0000; --tw-ring-shadow: 0 0 #0000; --tw-shadow: 0 0 #0000; --tw-shadow-colored: 0 0 #0000; margin-top: 0px; margin-bottom: 0px; padding-inline-start: 0.375em; padding-top: 0px; padding-bottom: 0px; border: 0px solid var(--border-medium);\"\u003e\n\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:block [\u0026amp;_strong:has(+br)]:pb-2 [\u0026amp;_strong:has(+br)+br]:hidden\"\u003eSprint and speed development following Charlie Francis principles\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [\u0026amp;\u0026gt;p]:pt-0 [\u0026amp;\u0026gt;p]:mb-2 [\u0026amp;\u0026gt;p]:my-0\" style=\"box-sizing: border-box; scrollbar-width: initial; --tw-border-spacing-x: 0; --tw-border-spacing-y: 0; --tw-translate-x: 0; --tw-translate-y: 0; --tw-rotate: 0; --tw-skew-x: 0; --tw-skew-y: 0; --tw-scale-x: 1; --tw-scale-y: 1; --tw-scroll-snap-strictness: proximity; --tw-ring-offset-width: 0px; --tw-ring-offset-color: #fff; --tw-ring-color: #3b82f680; --tw-ring-offset-shadow: 0 0 #0000; --tw-ring-shadow: 0 0 #0000; --tw-shadow: 0 0 #0000; --tw-shadow-colored: 0 0 #0000; margin-top: 0px; margin-bottom: 0px; padding-inline-start: 0.375em; padding-top: 0px; padding-bottom: 0px; border: 0px solid var(--border-medium);\"\u003e\n\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:block [\u0026amp;_strong:has(+br)]:pb-2 [\u0026amp;_strong:has(+br)+br]:hidden\"\u003e4 full phases: Foundation → Isometric Strength → Explosive Power → Peak\/Competition\u003c\/p\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:block [\u0026amp;_strong:has(+br)]:pb-2 [\u0026amp;_strong:has(+br)+br]:hidden\"\u003e\u003cstrong\u003eWho this is for:\u003c\/strong\u003eHigh school football players who train with a barbell and want a structured, progressive system that builds real field speed and strength — not just gym numbers.\u003c\/p\u003e\n\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:block [\u0026amp;_strong:has(+br)]:pb-2 [\u0026amp;_strong:has(+br)+br]:hidden\"\u003e\u003cstrong\u003eFormat:\u003c\/strong\u003e Instant digital download — PDF, 24 pages\u003c\/p\u003e","brand":"Online Training + Coach Certifications","offers":[{"title":"Default Title","offer_id":45735858700322,"sku":null,"price":99.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0886\/9910\/9410\/files\/IMG_1295_a13c6e60-53c2-4f14-9612-44d73620035d.jpg?v=1780847475"}],"url":"https:\/\/frstathletics.com\/collections\/athlete-training-programs.oembed","provider":"Online Training + Coach Certifications","version":"1.0","type":"link"}