21-Day Build Block
Faster.
Stronger.
More explosive.
Three weeks of real training — barbell strength, jumps, and speed work — built around the gym in the garage and the grass out back. About an hour a session.
4days / week
~1 hrper session
21day block
Choose your athlete
J
Jack
Football
Acceleration, power, and change of direction. Broad jumps, sprint starts, and contact-ready strength.
Open →
C
Camryn
Volleyball
Approach and block jumps, lateral power, and shoulder care. Built to jump higher and move quicker at the net.
Open →
C
Cody
Baseball · coming soon
A program tailored to Cody's sport is on the way.
Soon
Inside the block
Weightlifting
Barbell strength — squat, bench, deadlift — as the foundation, progressed over three weeks.
Plyometrics
Box jumps, broad jumps, and bounds to turn that strength into explosive power.
Speed & agility
Sprints, cuts, and ladder work on the grass — done first, while legs are fresh.
Your setup
Every movement maps to the garage rack, cables, dumbbells, and the backyard.