Training guides for athletes

Getting fit for a sport is not the same as getting fit in general. These plans build the base, strength and movement quality your sport actually asks for.

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How to get in shape for sport

Getting fit for a sport is different from getting fit in general. An eight-week plan for building the aerobic base, strength and movement quality your sport actually needs.

Beginner strength training for athletes

A twice-weekly full-body strength plan for athletes: the six movement patterns that matter, how heavy to lift, how to progress and how to fit it around your sport.

How to improve your endurance

Build stamina that transfers to your sport: how much easy training you actually need, when to add intervals, and how to stop gassing out in the second half.

Mobility and injury prevention for athletes

A ten-minute daily mobility routine plus the warm-up and strength work that actually reduce injury risk in running, football, court and combat sports.

How to train for your first 5K

An eight-week plan to run 5K without stopping, starting from zero: run-walk intervals, weekly structure, pacing, kit and how to pick your first race.

Off-season and preseason training

How to use the off-season properly: rest, rebuild the base, add strength, then sharpen in preseason so you start the season fit instead of chasing it.

Free recruiting readiness score

Ten questions, an honest score, and your prioritized next steps.

College athletic recruiting guide

Timelines by grade, division fit and a readiness checklist.

NCAA Eligibility Center

What the NCAA Eligibility Center requires: 16 core courses, D1 and D2 GPA rules, registration timing, transcripts, amateurism and a step-by-step checklist.

Athletic scholarships

How athletic scholarships work: head-count vs equivalency sports, scholarship limits by sport, stacking academic aid, and how to compare real net cost.

How to email college coaches (with templates that get replies)

How to email college coaches: subject lines, what to include, follow-up cadence, and copy-paste templates for first contact, camps and senior-year outreach.

NCAA recruiting rules

NCAA recruiting rules explained: contact periods by division, when coaches can call, official and unofficial visits, dead periods, and what you may do first.

Guides by sport

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