The Tool
Workout Builder + Weekly Plan
Build a weekly schedule from your drill library, save a clean PDF, and log what you actually did. Submit program requests via email (Excel attachment) with: task name, description, YouTube link, and estimated time (rest optional).
Best results: keep sprint/jump/strength sessions high-quality (well-rested), then layer skill work 3+ days/week.
Monitor Nutrition: High carbs 2 hours before games • Protein: 0.8g/lb/day
Start with a core plan, then add skill work.
Protect high-quality sprint/strength sessions, then layer skill sessions around practices and games.
01 · Core Plan & Strength Athletic development comes first
Build around mobility, sprinting, and jump/strength. Do these sessions when you’re well-rested (often mornings).
- Keep intensity high. Do core work when you’re fresh so quality stays elite.
- Sprint: rest ~ 2 minutes between sets.
- Stretching & Mobility: before and after sessions — and it can be done on rest days.
- Sprint/Jumping: cover the whole chain (start → acceleration → finish). Rotate drills by focus area so nothing gets missed.
- Strength: train what your sport needs. Priority is strength + power (not bulking).
- Reps: typically 3–8 reps for key lifts (pull-ups, bench, squats, etc.).
- In-season: favor big, multi-muscle lifts. Off-season: add optional isolation work (curls, calves, extensions) if desired.
02 · Skill Add-On Choose skills using the modules
Skill training is separate from team practice/games. Minimum 3 days/week. Pick one focus, then layer in complements.
- Examples: shooting, passing, ball handling, skills, 1v1/3v3/5v5, etc.
- Train game-like: pace, decisions, and fatigue awareness — not “empty reps.”
- New to the sport: choose 1–2 essentials to become functional, then add layers as you improve.
- Experienced: pick multiple targets — attack weaknesses and sharpen strengths.
03 · Film + Recovery Growth = sleep, fuel, and deloads
Recovery drives improvement. Prioritize nutrition, hydration, and 8+ hours sleep so hard days stay high quality.
- Rest: schedule at least 1 rest day per week.
- Don’t stack hard days forever. Rest as needed or performance drops and injury risk climbs.
- After 10–16 weeks: take a longer reset if needed (generally no more than 1 week).
- Stretching & Mobility: add as needed to stay healthy and move well.
EXAMPLE WEEK In-season light template
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Types of foods to eat (or not eat) Quick picks you can actually useLimitProcessed / fast foods (chips, fries, fatty foods, desserts).Carbs for games (easy 2 hrs before)Applesauce, honey sticks, white rice, pasta (avoid cheese/fatty sauces).Protein sourcesMilk, chicken, lean beef, pork, turkey, yogurt, some soy.Quick after-workoutChocolate milk, Greek yogurt + fruit + honey, balanced meal, protein powder drink.
- Carbs (pre-game / heavy workout): eat a solid carb-focused meal about ~2 hours before to support intensity and decision-making.
- Post-workout: prioritize carbs + protein, plus a small amount of fat (e.g., dairy/cheese) to help sustain intake.
- Growing youth: don’t overreact to scale changes — muscle + skeletal growth can offset calorie balance. Watch for unwanted body-fat increases over time. If no fat increase or reduction then increase calorie intake.
- Older athletes: track “calories in vs. activity” more closely — body weight changes reflect intake, output, and consistency.
Weekly Workout Builder + PDF Creator
- Pick a week start (Sunday) and choose a day tab.
- Select tasks from the checklist library.
- Apply to days... Copies everything for the current day selected to other days. Makes it much faster to create plans for routine workouts done on specific days.
- Filter tasks using the drop down list below to quickly get to areas you are looking for.
- Print / Save PDF — the preview may take up to a minute to rebuild.
Checklist Library
Expand a subcategory, then select tasks for the active day. Use “Show selections only” on the right to auto-focus the left panel.
This Week's Workout Plan
Preview your plan. Use Chrome/Edge "Save to PDF" for clickable links.
Weekly Summary
Quick scan — verify every day has a plan. Tier, category, and item counts only.
Today's Plan: Sun
Tasks for this day — no details or links.
Full Week Details
Complete breakdown — all details, links, and descriptions for every day.
Phone Logging
After you save as a PDF, open it on your phone and tap the button below to log what you did.
LOG THIS WORKOUT (TAP ON PHONE)