We typically provide 2 types of workouts in our plans, one a performance day, and the other a foundational day. Performance workouts include weight/resistance training, power, and speed training. Foundational includes mobility, flexibility, breathing, isometrics. We typically alternate these workouts in our plans, but we need to know what works for you.

Performance training is resistance (typically weights), power, and speed training. It is typically done at gym, but can done at home with particular appropriate equipment.

Foundational training is resistance (typically weights), power, and speed training. It is typically done at home with minimal equipment like bands and yoga blocks, but can also be done at a gym if you prefer.