Read your plan
Is your training week built right?
You don't need us to write your plan to know if the one you're following holds up. Enter a typical week — running, sprints, swimming, football, or a team sport — and we'll read it against the same cited sport science our plans are built on.
Your week is well-built. Hold the line.
- 3 strength sessions — a real baseOn track
Strength is the foundation for on-field power, and it beats jumping alone for building it. Two-plus sessions is a solid base.
Strength and Combined Training Produce Greater Lower Body Strength and Horizontal Power Than Plyometric Training Alone
S&C research - 1 speed session — you're actually sprintingOn track
Good — because lifting and jumping only move max sprint speed a little. Getting faster takes actual sprinting.
Resistance and Plyometric Training Produces Only Small Gains in Maximal Sprint Speed
S&C research - 1 plyometric / power sessionOn track
Plyometric work reliably improves jump, sprint, and change-of-direction — the explosive qualities the game rewards.
Plyometric Training Significantly Improves Jump, Sprint, and COD in Adolescent Team-Sport Athletes
S&C research - You're leaving reps in reserveOn track
Stopping sets before bar speed craters (roughly ≤20% velocity loss) maximizes strength, jump, and sprint gains — quality over grinding.
Limiting Velocity Loss to ≤20% Per Set Maximizes Strength, Jump, and Sprint Gains
Pareja-Blanco (2017)
See where this training gets you.
You've read your week. Now see the college programs your marks put in reach, and get a plan built to close the gap to more of them.