True Ath - The Program
One payment. Yours to keep, on every device.
- —18-week programme, four phases
- —108 sessions, written out in full
- —Weight spreadsheet — enter three maxes
- —Exercise alternatives and warm-ups
Built for true athletes
True Athlete is a structured performance system built on four main training principles:
- 01 SprintingAcceleration and maximal velocity training combined to build true speed.
- 02 PlyometricsBecome more powerful, improve your overall elasticity and reactivity.
- 03 Heavy liftingLift high weights to become stronger and increase your force production ceiling.
- 04 Capacity workBuild capacity, increase muscle mass and become more resilient.
Four blocks, in order
Build the foundation or collapse later. Four weeks of higher volume, more technical work and tissue resilience.
- Lifting
- Moderate loads, higher volumes
- Sprinting
- Focus on shorter distances
- Jumps
- Focus on extensive contacts
- Mon01Sprinting + Legs
- Tue02Upper + Zone 2-3
- Wed03Active Recovery
- Thu04Sprinting
- Fri05Lower
- Sat06Upper + Zone 4-5
- Sun07Rest
Raise the ceiling. Dominate with force. This block ends at the heaviest barbell work in the program.
- Lifting
- Heavy loads, lower reps
- Sprinting
- Resisted sprints + longer distances
- Jumps
- More reactive variations
- Mon01Sprinting
- Tue02Lower
- Wed03Upper
- Thu04Sprinting
- Fri05Lower
- Sat06Upper
- Sun07Rest
Turn strength into explosion. The weight stops increasing and overall movement speed takes main priority.
- Lifting
- Focus on olympic lifts + heavy compounds
- Sprinting
- Both acceleration and top speed
- Jumps
- Reactive jumps to increase rate of force development.
- Mon01Sprinting
- Tue02Lower
- Wed03Upper
- Thu04Sprinting
- Fri05Lower
- Sat06Upper
- Sun07Rest
The final piece. Every movement, faster than before. The weight decrease so the speed can go up.
- Lifting
- Light and explosive, speed over weight
- Sprinting
- Main priority - acceleration and top-speed are the focus
- Jumps
- Very intense and reactive variations
- Mon01Sprinting + Legs
- Tue02Upper
- Wed03Active Recovery
- Thu04Sprinting
- Fri05Lower
- Sat06Upper
- Sun07Rest
Content Preview
The system explained, all training days and additional information.
What you need to know
The Program Explained
True Athlete – The Program is a complete, 18-week system designed for athletes committed to reaching their full potential.
Through a deliberate progression across four distinct phases, you’ll build strength, power, and speed step by step — transforming your foundation into peak athletic performance.
The Individual Phases
While it’s recommended to follow the complete program from Weeks 1–18, each phase can also be purchased individually as 4–5 Week Training Blocks.
This option is ideal for athletes who need shorter training blocks, or who want to focus on a specific goal such as foundation building, strength and power, or speed development.
What’s Included
True Athlete – The Program is a complete digital training system built for peak athletic development.
1. The eBook
Introduction Manual — a comprehensive breakdown of the True Athlete framework.
Phase 1: Base Building (4 weeks)
Phase 2: Raw Strength (5 weeks)
Phase 3: Peak Power (5 weeks)
Phase 4: Pure Speed (4 weeks)
2. The Spreadsheet
An intuitive training spreadsheet designed for precision and ease of use.
Who It’s For
True Athlete is built for athletes who already train and want structure behind it — field and court sports, combat sports, and anyone whose season is decided by speed and power.
Equipment needed
It is written for a standard gym: a barbell, a rack, plates, dumbbells, and open space to sprint and jump.
What you get
The program arrives as a PDF and a spreadsheet, immediately after checkout. Yours to keep — no subscription, no login, no expiry date.
5 out of 5
From people running it
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Verified customer
Everything you could possibly need to know about training to be athletic and the qualities that define being athletic is in here. And the program is also made up of mini programs that are very repeatable and could be individual programs of their own so it provides an excellent framework to just use all year round.
Truly happy with my purchase and an absolute steal for the price. I really believe in what these guys are doing so I had to leave this review.Shin Jung Jin -
Verified customer
So far so good, so easy to follow, each session is challenging but structured. Detail is amazing on the PDFs , would highly recommended, especially if your an athlete who wants a structured week and training plan
Archie Callaghan -
Verified customer
The program is really well designed and set out. Progressions and exercises all make sense for the application. Notes and extra clarifications section for each session is A+
Anonymous -
Only 1 workout in but already like it! Everything is really detailed and understandable! Excited for the following 18 weeks!
Anonymous -
Verified customer
Helped me become the athlet I always wanted to be and gave me a clear guideline.
Denis -
Verified customer
Love the program
Anonymous -
Verified customer
great product
Anonymous -
Verified customer
love to have a live copy
Anonymous
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