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.
- 2 power sessions — building the engineOn track
Team-sport speed and change of direction run on power per kilo of bodyweight. Two-plus lower-body power sessions is a real base.
Team-sport athleticism runs on RELATIVE power - power per kilogram of bodyweight, not absolute strength. Power-to-bodyweight predicts both straight-line sprint speed and change-of-direction speed on the court and field, so the training target is a high power-to-weight ratio: build lower-body power and manage body composition together.
Banda et al. (2019) - Conditioning is interval-based — right for the gameOn track
Your sport is repeated maximal efforts with incomplete recovery, and high-intensity interval / repeated-sprint work is exactly what transfers. Good.
Condition for the game with high-intensity intervals, not steady-state miles. Team sports are repeated-sprint sports (short maximal efforts with incomplete recovery), so the conditioning that transfers is high-intensity interval and repeated-sprint work, which raises aerobic power (VO2max), intermittent-recovery capacity, and repeated-sprint ability together. Long slow distance builds the wrong engine.
Yuan et al. (2024) - 1 plyometric session — training the cutOn track
Reactive, jump-based work builds the elastic force behind the cut, the first step, and re-acceleration — the movements the game is played on.
Train change-of-direction and speed with plyometrics, not just linear conditioning. Reactive, jump-based plyometric work improves the jumping, sprinting, and change-of-direction abilities team sports are played on (the cut, the first step, the re-acceleration) because it develops the fast, elastic force production those movements demand.
Zheng et al. (2025) - You do eccentric hamstring workOn track
Good — Nordic / eccentric hamstring work cuts the hamstring strain that's the most common non-contact injury in your sport. Low volume, kept year-round, is the play.
Protect the season with eccentric hamstring work. The Nordic hamstring exercise raises eccentric knee-flexor strength and cuts hamstring-strain injury incidence, the most common non-contact injury in sprint-based team sports. Low weekly volume is enough, so the limiter is compliance: build it into the plan and keep it there year-round.
Cuthbert et al. (2019)
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.