THE COMPLETE ATHLETE BLUEPRINT

Vertical jump and explosiveness get built through consistent training, and they fade just as fast when you stop training them directly. The Complete Athlete Blueprint gives you 12 weeks of structured work to get stronger, faster, and more explosive, and to hold onto it once you have it.

Ally Mitts, NASM-CPT and volleyball coach, wrote this for athletes of any age or sport who want more power. If you want a higher vertical, a quicker first step, or a body that lasts a full season, the plan is laid out for you. Do it at the gym or at home, on your own schedule.

What you get (42 pages):

• Three phases: Foundation Strength (weeks 1 to 4), Power and Explosiveness (weeks 5 to 8), and Hybrid Strength and Power (weeks 9 to 12). You build a base, add power, then sharpen it for game speed.
• 6 training days a week covering strength, power and plyometrics, speed and athleticism, conditioning, and recovery, with a warm-up for each phase (can be adjusted to fit your schedule).
• An exercise dictionary with form cues for every movement in the program.
• A Foundations section to get you started: a how-to-use guide, an equipment list with at-home swaps, a goal-setting worksheet, hydration and nutrition basics, a phase overview, your weekly layout, and a guide to reading your workouts.
• A "What Now?" section for where to go after week 12.

The order matters. You build strength first, then turn it into power, then bring it to game speed. Along the way you learn the form and the training habits that stick after the program ends.

Instant download. 42-page PDF, yours to keep and repeat as often as you want.