Everything Included in Lite & Pro

Before we dive into the Elite-exclusive support and coaching, here's everything that's already included in the foundation of the program. These features are available across the Lite and Pro versions and form the core of your off-season development.

• 12-week off-season training structure
• Clearly organized weekly plans
• Detailed daily training sessions
• Strength, mobility, stability, plyometric, core, and athletic development work
• Exercise videos
• Written exercise descriptions
• Spoken coaching tips
• Dutch, English and German guidance
• Progress tracking options (Pro & Elite)
• Dashboard insights
• Load tracking (Pro & Elite)
• Set progress monitoring (Pro & Elite)
• Community and support options (Pro & Elite)
• Coaching / mentoring options in the Elite version
• The program is delivered in a digital EXCEL format

For the best experience, we strongly recommend using the program on a desktop or laptop computer, where all features, dashboards, and tracking tools function as intended.

The program can also be used on tablets and smartphones, particularly for logging training data and updating weights.

However, please be aware that Excel mobile versions may display certain elements differently, and some functions may work differently depending on your device and operating system.

If you choose to use the program on a mobile device, you may need a short adjustment period to become familiar with the mobile interface and navigation.

For the most complete and seamless experience, desktop use is recommended.

This is designed to give you clarity.

You know what to do. You know why you do it. You know how to track your work.

Personal guidance built around your development

The Elite Version includes three individual 1-on-1 coaching / mentor sessions of 60 minutes each.

These sessions are not standard group calls or generic Q&A moments. They are personal development sessions built around you as an athlete: your goals, your questions, your challenges, your progress, and the areas where you want to improve.

Before the program starts, you complete an intake so we can better understand your current level, training background, position, physical situation, ambitions, and personal focus points. This allows the mentor sessions to become more specific, more relevant, and more valuable for your development.

During the sessions, we look at how you are progressing through the program, what is going well, where you are struggling, and what needs more attention. You can ask questions about your training, your mindset, your discipline, your motivation, your physical development, your preparation for pre-season, or any challenge you are currently experiencing as an athlete.

The goal is to help you understand yourself better as an athlete, make smarter decisions, stay accountable, and get more out of the 12-week program.

Depending on your personal situation, the mentor sessions may focus on:

• setting clear goals and personal standards
• improving consistency and discipline
• dealing with motivation dips
• understanding your progress and training load
• preparing mentally and physically for pre-season
• building confidence
• improving your daily habits
• handling pressure, setbacks, or frustration
• creating a stronger connection between training, mindset, and performance
• answering the specific questions you bring into the session

Every athlete is different. That is why the Elite guidance is individual.

Some athletes need more structure. Some need more confidence. Some need sharper feedback. Some need help staying consistent. Some need to learn how to train with more purpose and maturity.

The Elite mentor sessions are designed to meet you where you are — and help you move forward with more clarity, ownership, and confidence.

This is the most complete version of the program for athletes who do not just want a plan, but want personal support during the process.

If you are committed to your development and want guidance that goes deeper than training alone, the Elite Version gives you the highest level of support.