Moderate intensity circuits that challenge your conditioning without wrecking you. RPE around 7–8 — you'll work, you'll sweat, and you'll leave feeling accomplished not destroyed.

Upper body strength day focused on pressing, pulling, and shoulder health. Structured to build balanced strength across the upper body while keeping joints healthy and movement quality high.

The most demanding session of the week. Power primers followed by short conditioning intervals designed to develop explosiveness and work capacity. Come ready to compete with yourself.

Low impact, intentional effort. Aerobic base work paired with trunk stability and core strength. Designed to build your engine and keep your body recovering the right way between harder training days.

Moderate loads, full body emphasis, and a focus on movement quality under fatigue. Friday's session is built to accumulate volume without crushing your system going into the weekend.

Primary lower body strength day. Expect squats, hinges, and accessory work built around progressive overload. This is where your foundation gets built week over week.

The MTF athlete training program is built around developing complete athletes — not just stronger or faster ones. Every session integrates speed, agility, and quickness training, sport-specific strength, power development, and movement quality. Programming is built around a Long-Term Athlete Development framework with progress tracked across every 8-week cycle.