This is a 3-day, beginner program geared towards improving athletic development. The plan can be used during the off-season and will help with most of the major sports. Each of the three sessions offer some conditioning, mobility work and strength exercises for just about any sport. Again, this is only an off-season program designed to help you stay in shape for the high school or college season. Once in season, you'll transition to your program designed by your schools strength coach. Some of the exercises are to be performed as interval bouts while the majority of your exercises are traditional sets and repetitions-based. The program looks like this: Day 1: Warm-up, mobility, conditioning, strength. Full body workout. Session time is about 100-minutes depending on fitness level. Day 2: Conditioning, flexibility, full body strength. Session time is about 75-minutes. Day 3: Conditioning, mobility, explosive leg work, strength. Session time is about 90-minutes. **Note: Bike workout (7:00) make it interval based, using a 1:2 work-to-rest ratio. Meaning, 30-seconds of all out work followed by 60-seconds of easy pedaling and repeat. Equipment needed, machine, barbell, dumbbell, kettlebell Stay Strong Together, MICHAEL WOOD, CSCS Jefit