Monthly Programming

July 2026 · 10-Session Block

Full category menu every session — Warmup · Speed/Skill · Plyos · Isos · Strength/Power · Recovery — with sets, reps, RPE, and rough timing on everything. Prioritize the day's focus, but it's all real work to fill the hour and drive adaptation.

S1–2 · Solo Coach (Marc away) S3 · Benchmark Baselines S4–9 · Progressive Build S10 · Retest

Solo Coach Linear Two Stations · Swap Split by Level

Session 64

Block Opener · Movement + Speed

Solo · Coach Tiare

Mon · Jun 29

Marc out of town. Tiare solo — no timed flys, no power cleans. Coach hard, keep energy high.

FocusSpeed/Skill + Plyos (no timed benchmark today)

Warmup & Activation~12 min

Easy jog 3 min + dynamic leg swings 10 ea
Barefoot foot series: toe walks 20yd · heel walks 20yd · big-toe raises 2×15 · 4-toe raises 2×15
Pogo prep 2×15 · A-skips 2×20yd · B-skips 2×20yd

Speed / Skill~18 min

Wall drill A-position 3×10 ea · B-position 3×10 ea
Straight-leg bounds 3×20yd
Build-up runs (untimed) 4×30yd @ 80–90%, walk-back recovery
GAME — reactive sprint races 4–5 rounds + figure-8 ball toss 3 min (your library)

PoP · Tiare — no stopwatch. Race for fun, coach mechanics, full recovery between sprints.

Plyometrics~12 min

Pogo series 3×12 (minimal ground contact)
Broad jumps 4×3 (stick + hold 2s)
Low box jumps 3×5 (step down, reset each rep)

Isometrics~8 min

Wall sit 3×:40
Wall sit on balls of feet 2×:30
Front plank 3×:40

Strength / Power~8 min

Bodyweight only (no barbell cleans solo):
Goblet squat 3×12 @ RPE 6 · Push-ups 3×12 · Ring rows 3×10

Recovery~2 min

Couch stretch 1:00 ea · calf/achilles 1:00 ea

Session 65

Acceleration + Plyos

Solo · Coach Tiare

Wed · Jul 1

Marc out of town. Tiare solo — no cleans/timed flys.

FocusAcceleration + Plyos (measured broad jump = easy solo benchmark)

Warmup & Activation~12 min

Easy jog 3 min + dynamic mobility 5 min
Barefoot series: toe/heel walks 20yd ea · ankle hops 3×15 (front/lateral)
Wall drill A/B 2×10 ea as activation

Speed / Skill — Acceleration~18 min

Banded marches 3×10yd · banded runs 3×15yd
Drive-phase wall holds 3×:20
Rolling starts → 10yd accel 6×, full recovery (untimed, coach mechanics)
GAME — box push races / sled relay 4 rounds (your library)

PoP · Big arms, ankle lean, push the ground back. Full recovery — this is quality, not conditioning.

Plyometrics~14 min

Broad jump for distance 5× — MEASURE best (easy solo benchmark)
Kneeling jumps 4×5 (explosive hip extension)
Lateral bound + stick 3×6 ea side

Strength / Power~10 min

Goblet squat 4×8 @ RPE 7
KB swings 4×12 · single-leg RDL 3×8 ea @ RPE 6

Isometrics~4 min

Bulgarian split-squat hold 2×:30 ea (on toes)

Recovery~2 min

Pigeon 1:00 ea · calf 1:00 ea

Session 66

Benchmark Baselines · Power + Speed Stations

Two Stations · Swap

Mon · Jul 6

Marc back. First two-coach day — baseline the real benchmarks.

FocusBenchmark · 20y Fly + Power Clean 3-rep

Warmup (together)~12 min

Full group: jog 3 min · barefoot series · pogo prep 2×15 · A/B-skips 2×20yd ea

Benchmark + Stations~38 min

Benchmark · Baseline · 20y Fly (Station B records times) · Power Clean 3-rep (Station A records weight)

Station A · Coach Marc — Power Clean

Warm-up sets: 5-5-3-3 building
Work up to a heavy 3-rep @ RPE 8 — record baseline
Then 3×3 @ ~90% of that top set

Station B · Coach Tiare — 20y Fly

Practice fly-zone timing 2× easy
10yd build-in → 20yd timed zone, 3 efforts, best recorded
Full recovery (2–3 min) between efforts

⇄ Swap groups at ~midpoint so everyone tests both

Plyometrics~6 min

Box jumps 3×5 (stick landing)

Isometrics~2 min

Nordic hamstring curls 2×6 (slow eccentric)

Recovery~2 min

Couch + calf · journal baseline numbers

Session 67

Max Velocity + Plyos · Level Split

Split by Level

Wed · Jul 8

FocusMax Velocity (Holler fly runs) + Plyos

Warmup (together)~12 min

Jog 3 min · barefoot series · dynamic mobility · A/B-skips 2×20yd ea

Speed / Skill — by level~22 min

Coach Marc · Experienced

Wickets (tight spacing) 4×20yd
Flying 20s (Holler — race the clock for fun) 5×, full recovery
Max intent, walk-back between every rep

Coach Tiare · Newer / Younger

Wall drill A/B 3×10 ea
Rolling starts → 15yd build-ups 6×
Coordination focus, more reps, shorter rest

Plyometrics — by level~14 min

Experienced

Depth jump 3×5 → hurdle hops 3×5 → box (stick) 3×4

Newer

Pogos 3×12 · broad jumps 3×4 · low hurdle hops 3×6

Strength / Power~8 min

Trap-bar DL 4×5 @ RPE 7 · or for experienced: trap-bar DL + jump 4×4

Recovery~4 min

Pigeon 1:00 ea · calf 1:00 ea

Session 68

Strength + Speed Games Stations

Two Stations · Swap

Mon · Jul 13

FocusStrength/Power + Speed (games-based agility)

Warmup (together)~12 min

Jog 3 min · barefoot series · pogo prep · lateral shuffle 2×20yd

Isometrics~10 min

Hip flexor situps 3×8 each leg
Banded B-position holds 3×8 each leg + 3-sec hold

PoP · Own the B-position — knee up, ankle dorsiflexed, tall posture. The 3-sec hold is the whole point; don't rush the reps.

Strength + Speed Stations~30 min

Station A · Coach Marc — Strength

Alternating EMOM — 10 min
Odd min (1,3,5,7,9): 10 wallball front squats (heavy ball)
Even min (2,4,6,8,10): 20 jumping lunges
Rest is whatever's left in the minute — keep the pace honest

Station B · Coach Tiare — Speed Games

Pool-noodle tag 2×3 min
Curvilinear races 4 rounds
Reactive starts (partner call) 6× → 15yd sprint (your library)

⇄ Swap groups at ~midpoint

Recovery~6 min

Couch + ankle mobility 1:00 ea

Session 69

Iso/Eccentric Emphasis + Speed

Linear · Whole Group

Wed · Jul 15

FocusIsos/Eccentrics (tendon health) + Speed maintenance

Warmup & Activation~12 min

Jog 3 min · barefoot series · dynamic mobility · A/B-skips 2×20yd ea

Speed / Skill~16 min

Build-up runs 3×30yd @ 90%
Fly runs 3× (crisp, full recovery)
GAME — figure-8 ball toss or reactive race 5 min (your library)

Isometrics / Eccentrics~20 min

Nordic hamstring curls 4×6 (slowest eccentric possible)
Bulgarian split-squat iso 3×:30 ea (heel down then on toes)
Tibialis raises 3×15 · seated calf iso 3×:30
Spanish squat iso hold 3×:30

PoP · Control the eccentric — this is tendon and injury-prevention work. Slow, deliberate, owned positions.

Plyometrics~6 min

Low-volume pogos 3×10 (ankle stiffness, quality contacts)

Strength / Power~4 min

Light only — isos are the priority. Optional KB goblet 2×10 @ RPE 5

Recovery~2 min

Spiderman + pigeon 1:00 ea

Session 70

Power Clean Complex + Max Velocity

Two Stations · Swap

Mon · Jul 20

FocusStrength/Power (clean complex) + Max Velocity

Warmup (together)~12 min

Jog 3 min · barefoot series · ankle hops 3×15 · A/B-skips 2×20yd ea

Power + Speed Stations~34 min

Station A · Coach Marc — Clean Complex

Complex (build load across 4 rounds @ RPE 7–8):
1 power clean + 1 front squat + 1 push jerk × 4 rounds
Rest 2 min between rounds

Station B · Coach Tiare — Max Velocity

Wickets 4×20yd (ALTIS spacing)
Flying 20s 4×, full recovery
Quality over volume, walk-back each rep

⇄ Swap groups at ~midpoint

Plyometrics~6 min

Contrast jumps inside clean station: after a clean round, 3 box jumps

Isometrics~4 min

Shoulder 6-point isos 2×:15 ea · ankle iso 2×:30

Recovery~4 min

Couch + shoulder mobility 1:00 ea

Session 71

Contrast Power · Level Split

Split by Level

Wed · Jul 22

FocusStrength/Power (contrast/PAP — Cal Dietz) + Plyos

Warmup (together)~12 min

Jog 3 min · barefoot series · dynamic mobility · A/B-skips 2×20yd ea

Strength/Power + Plyos — by level~32 min

Coach Marc · Experienced

Contrast pair (Cal Dietz): heavy front squat 3 @ RPE 8 → rest 15s → box jump 3
4 contrast pairs, full recovery between pairs
Finish: 3× short max-V sprints 20yd

Coach Tiare · Newer / Younger

Front squat or goblet 4×6 @ RPE 7
Trap-bar DL 3×6 @ RPE 7
Plyo progression: pogo 3×12 → broad 3×4 → box (stick) 3×5

Speed / Skill~10 min

Short reactive game 5 min to finish · 2 build-up sprints 25yd

Isometrics~4 min

Built into contrast tempo · optional split-squat iso 2×:30 ea

Recovery~2 min

Pigeon + calf 1:00 ea

Session 72

Lighter Build · Speed Sharpening

Linear · Whole Group

Mon · Jul 27

FocusSpeed/Skill (sharpen for retest) · quality over volume

Warmup & Activation~14 min

Extended dynamic warmup 5 min · barefoot series · build-up runs 3×20yd ramping

Speed / Skill~24 min

Build-ups to ~95% 3×30yd
Fly runs 3× (max quality, full recovery 3 min)
A few crisp acceleration starts 3×10yd
Optional fun game 5 min to stay loose

PoP · Sharpen for retest — crisp and fast, NOT tiring. Low volume, high quality. Leave them feeling fast.

Plyometrics~8 min

Box jumps for height 3×3 (full reset, max effort)

Strength / Power~6 min

Optional light primer only: 2×3 trap-bar DL @ RPE 6 — or skip to rest before retest

Isometrics~4 min

Light ankle/calf isos 2×:30

Recovery~4 min

Mobility flow · preview baseline numbers from S66

Session 73

RETEST DAY

Test Stations

Wed · Jul 29

FocusRetest vs S66 · 20y Fly · Vertical · Power Clean 3-rep

Warmup & Activation~15 min

Thorough sprint-specific warmup — they're going for PRs
Barefoot series · build-ups 3×30yd ramping to 90% · 2 practice efforts each test

Retest — 3 stations (Marc + Tiare run)~40 min

Benchmark · Retest · 20y Fly · Vertical Jump · Power Clean 3-rep

Station 1 — 20y fly: 3 efforts, full recovery, best recorded
Station 2 — Vertical jump: 3 attempts, best recorded (compare to Block 1)
Station 3 — Power clean: build to a 3-rep @ RPE 9, record

Recovery + Celebrate~5 min

Compare to S66 baseline · call out PRs publicly · coach notes per athlete

Session 9

Block Opener · Movement + Speed

Solo · Coach Wendy

Mon · Jun 29

Marc out of town. Wendy solo — no timed flys, no power cleans. Coach hard, keep energy high.

FocusSpeed/Skill + Plyos (no timed benchmark today)

Warmup & Activation~12 min

Easy jog 3 min + dynamic leg swings 10 ea
Barefoot foot series: toe walks 20yd · heel walks 20yd · big-toe raises 2×15 · 4-toe raises 2×15
Pogo prep 2×15 · A-skips 2×20yd · B-skips 2×20yd

Speed / Skill~18 min

Wall drill A-position 3×10 ea · B-position 3×10 ea
Straight-leg bounds 3×20yd
Build-up runs (untimed) 4×30yd @ 80–90%, walk-back recovery
GAME — reactive sprint races 4–5 rounds + figure-8 ball toss 3 min (your library)

PoP · Wendy — no stopwatch. Race for fun, coach mechanics, full recovery between sprints.

Plyometrics~12 min

Pogo series 3×12 (minimal ground contact)
Broad jumps 4×3 (stick + hold 2s)
Low box jumps 3×5 (step down, reset each rep)

Isometrics~8 min

Wall sit 3×:40
Wall sit on balls of feet 2×:30
Front plank 3×:40

Strength / Power~8 min

Bodyweight only (no barbell cleans solo):
Goblet squat 3×12 @ RPE 6 · Push-ups 3×12 · Ring rows 3×10

Recovery~2 min

Couch stretch 1:00 ea · calf/achilles 1:00 ea

Session 10

Acceleration + Plyos

Solo · Coach Wendy

Wed · Jul 1

Marc out of town. Wendy solo — no cleans/timed flys.

FocusAcceleration + Plyos (measured broad jump = easy solo benchmark)

Warmup & Activation~12 min

Easy jog 3 min + dynamic mobility 5 min
Barefoot series: toe/heel walks 20yd ea · ankle hops 3×15 (front/lateral)
Wall drill A/B 2×10 ea as activation

Speed / Skill — Acceleration~18 min

Banded marches 3×10yd · banded runs 3×15yd
Drive-phase wall holds 3×:20
Rolling starts → 10yd accel 6×, full recovery (untimed, coach mechanics)
GAME — box push races / sled relay 4 rounds (your library)

PoP · Big arms, ankle lean, push the ground back. Full recovery — this is quality, not conditioning.

Plyometrics~14 min

Broad jump for distance 5× — MEASURE best (easy solo benchmark)
Kneeling jumps 4×5 (explosive hip extension)
Lateral bound + stick 3×6 ea side

Strength / Power~10 min

Goblet squat 4×8 @ RPE 7
KB swings 4×12 · single-leg RDL 3×8 ea @ RPE 6

Isometrics~4 min

Bulgarian split-squat hold 2×:30 ea (on toes)

Recovery~2 min

Pigeon 1:00 ea · calf 1:00 ea

Session 11

Benchmark Baselines · Power + Speed Stations

Two Stations · Swap

Mon · Jul 6

Marc back. First two-coach day — baseline the real benchmarks.

FocusBenchmark · 20y Fly + Power Clean 3-rep

Warmup (together)~12 min

Full group: jog 3 min · barefoot series · pogo prep 2×15 · A/B-skips 2×20yd ea

Benchmark + Stations~38 min

Benchmark · Baseline · 20y Fly (Station B records times) · Power Clean 3-rep (Station A records weight) — scale clean to hang power clean / KB DL for newer athletes

Station A · Coach Marc — Power Clean

Warm-up sets: 5-5-3-3 building
Work up to a heavy 3-rep @ RPE 8 — record baseline
Then 3×3 @ ~90% of that top set

Station B · Coach Wendy — 20y Fly

Practice fly-zone timing 2× easy
10yd build-in → 20yd timed zone, 3 efforts, best recorded
Full recovery (2–3 min) between efforts

⇄ Swap groups at ~midpoint so everyone tests both

Plyometrics~6 min

Box jumps 3×5 (stick landing)

Isometrics~2 min

Nordic hamstring curls 2×6 (slow eccentric)

Recovery~2 min

Couch + calf · journal baseline numbers

Session 12

Max Velocity + Plyos · Level Split

Split by Level

Wed · Jul 8

FocusMax Velocity (Holler fly runs) + Plyos

Warmup (together)~12 min

Jog 3 min · barefoot series · dynamic mobility · A/B-skips 2×20yd ea

Speed / Skill — by level~22 min

Coach Marc · Experienced

Wickets (tight spacing) 4×20yd
Flying 20s (Holler — race the clock for fun) 5×, full recovery
Max intent, walk-back between every rep

Coach Wendy · Newer / Younger

Wall drill A/B 3×10 ea
Rolling starts → 15yd build-ups 6×
Coordination focus, more reps, shorter rest

Plyometrics — by level~14 min

Experienced

Depth jump 3×5 → hurdle hops 3×5 → box (stick) 3×4

Newer

Pogos 3×12 · broad jumps 3×4 · low hurdle hops 3×6

Strength / Power~8 min

Trap-bar DL 4×5 @ RPE 7 · or for experienced: trap-bar DL + jump 4×4

Recovery~4 min

Pigeon 1:00 ea · calf 1:00 ea

Session 13

Strength + Speed Games Stations

Two Stations · Swap

Mon · Jul 13

FocusStrength/Power + Speed (games-based agility)

Warmup (together)~12 min

Jog 3 min · barefoot series · pogo prep · lateral shuffle 2×20yd

Isometrics~10 min

Hip flexor situps 3×8 each leg
Banded B-position holds 3×8 each leg + 3-sec hold

PoP · Own the B-position — knee up, ankle dorsiflexed, tall posture. The 3-sec hold is the whole point; don't rush the reps.

Strength + Speed Stations~30 min

Station A · Coach Marc — Strength

Alternating EMOM — 10 min
Odd min (1,3,5,7,9): 10 wallball front squats (heavy ball, scale weight)
Even min (2,4,6,8,10): 20 jumping lunges
Rest is whatever's left in the minute — keep the pace honest

Station B · Coach Wendy — Speed Games

Pool-noodle tag 2×3 min
Curvilinear races 4 rounds
Reactive starts (partner call) 6× → 15yd sprint (your library)

⇄ Swap groups at ~midpoint

Recovery~6 min

Couch + ankle mobility 1:00 ea

Session 14

Iso/Eccentric Emphasis + Speed

Linear · Whole Group

Wed · Jul 15

FocusIsos/Eccentrics (tendon health) + Speed maintenance

Warmup & Activation~12 min

Jog 3 min · barefoot series · dynamic mobility · A/B-skips 2×20yd ea

Speed / Skill~16 min

Build-up runs 3×30yd @ 90%
Fly runs 3× (crisp, full recovery)
GAME — figure-8 ball toss or reactive race 5 min (your library)

Isometrics / Eccentrics~20 min

Nordic hamstring curls 4×6 (slowest eccentric possible)
Bulgarian split-squat iso 3×:30 ea (heel down then on toes)
Tibialis raises 3×15 · seated calf iso 3×:30
Spanish squat iso hold 3×:30

PoP · Control the eccentric — this is tendon and injury-prevention work. Slow, deliberate, owned positions.

Plyometrics~6 min

Low-volume pogos 3×10 (ankle stiffness, quality contacts)

Strength / Power~4 min

Light only — isos are the priority. Optional KB goblet 2×10 @ RPE 5

Recovery~2 min

Spiderman + pigeon 1:00 ea

Session 15

Power Clean Complex + Max Velocity

Two Stations · Swap

Mon · Jul 20

FocusStrength/Power (clean complex) + Max Velocity

Warmup (together)~12 min

Jog 3 min · barefoot series · ankle hops 3×15 · A/B-skips 2×20yd ea

Power + Speed Stations~34 min

Station A · Coach Marc — Clean Complex

Complex (build load across 4 rounds @ RPE 7–8):
1 power clean + 1 front squat + 1 push jerk × 4 rounds
Rest 2 min between rounds

Station B · Coach Wendy — Max Velocity

Wickets 4×20yd (ALTIS spacing)
Flying 20s 4×, full recovery
Quality over volume, walk-back each rep

⇄ Swap groups at ~midpoint

Plyometrics~6 min

Contrast jumps inside clean station: after a clean round, 3 box jumps

Isometrics~4 min

Shoulder 6-point isos 2×:15 ea · ankle iso 2×:30

Recovery~4 min

Couch + shoulder mobility 1:00 ea

Session 16

Contrast Power · Level Split

Split by Level

Wed · Jul 22

FocusStrength/Power (contrast/PAP — Cal Dietz) + Plyos

Warmup (together)~12 min

Jog 3 min · barefoot series · dynamic mobility · A/B-skips 2×20yd ea

Strength/Power + Plyos — by level~32 min

Coach Marc · Experienced

Contrast pair (Cal Dietz): heavy front squat 3 @ RPE 8 → rest 15s → box jump 3
4 contrast pairs, full recovery between pairs
Finish: 3× short max-V sprints 20yd

Coach Wendy · Newer / Younger

Front squat or goblet 4×6 @ RPE 7
Trap-bar DL 3×6 @ RPE 7
Plyo progression: pogo 3×12 → broad 3×4 → box (stick) 3×5

Speed / Skill~10 min

Short reactive game 5 min to finish · 2 build-up sprints 25yd

Isometrics~4 min

Built into contrast tempo · optional split-squat iso 2×:30 ea

Recovery~2 min

Pigeon + calf 1:00 ea

Session 17

Lighter Build · Speed Sharpening

Linear · Whole Group

Mon · Jul 27

FocusSpeed/Skill (sharpen for retest) · quality over volume

Warmup & Activation~14 min

Extended dynamic warmup 5 min · barefoot series · build-up runs 3×20yd ramping

Speed / Skill~24 min

Build-ups to ~95% 3×30yd
Fly runs 3× (max quality, full recovery 3 min)
A few crisp acceleration starts 3×10yd
Optional fun game 5 min to stay loose

PoP · Sharpen for retest — crisp and fast, NOT tiring. Low volume, high quality. Leave them feeling fast.

Plyometrics~8 min

Box jumps for height 3×3 (full reset, max effort)

Strength / Power~6 min

Optional light primer only: 2×3 trap-bar DL @ RPE 6 — or skip to rest before retest

Isometrics~4 min

Light ankle/calf isos 2×:30

Recovery~4 min

Mobility flow · preview baseline numbers from S66

Session 18

RETEST DAY

Test Stations

Wed · Jul 29

FocusRetest vs S66 · 20y Fly · Vertical · Power Clean 3-rep

Warmup & Activation~15 min

Thorough sprint-specific warmup — they're going for PRs
Barefoot series · build-ups 3×30yd ramping to 90% · 2 practice efforts each test

Retest — 3 stations (Marc + Wendy run)~40 min

Benchmark · Retest · 20y Fly · Vertical Jump · Power Clean 3-rep

Station 1 — 20y fly: 3 efforts, full recovery, best recorded
Station 2 — Vertical jump: 3 attempts, best recorded (compare to Block 1)
Station 3 — Power clean: build to a 3-rep @ RPE 9, record

Recovery + Celebrate~5 min

Compare to S66 baseline · call out PRs publicly · coach notes per athlete

July 2026 · 10-Session Block

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