Beginner workout plan

This 12-week beginner-level program is designed to build the foundational elements of functional fitness and athleticism through calisthenics, stretching, and controlled movement training. The program emphasizes:

 • Flexibility

• Balance

• Body control

• Proper movement patterns

• Injury prevention

Intermediate workout plan

This 12-week intermediate training plan is designed for student athletes who are beyond the beginner level but not yet at elite performance. It’s perfect for those who cannot attend weekend training with Coach X, but still need accountable, structured, and effective workouts during the week.

Our program emphasizes:

• Functional strength training

• Injury prevention

 • Balance, flexibility, and control

• Proper form and muscle memory

• Athlete-specific conditioning

Elite workout plan

This 12-week training plan is designed for student athletes at the advanced level of fitness and sports performance, who may not be able to attend weekend training sessions in person with Coach X. It provides a structured gym-based program focused on:

• Injury prevention through strengthening and mobility

• Development of functional strength, balance, and control

• Reinforcement of proper form and technique

• Consistency and discipline through guided weekly workouts