The method
Structured to the session. Personal to the athlete.
Everything an athlete sees, and everything the coach builds, lives inside one clear five-level structure.
How a programme is organised
Five levels, each inside the one above.
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1
Programme
One athlete, one training block — e.g. "Explosive Power — Pre-Season, 8 weeks, 5 sessions per week."
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2
Week
Numbered, not tied to the calendar. Week 3 is the third week of your programme.
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3
Session
Sequential. Your current session is always the next one you haven't completed.
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4
Block
Warm-up, main session and cool down — each with a duration, a goal and, for the main session, a focus.
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5
Exercise
Sets, reps and rest, set for this athlete in this session — e.g. 10 m sprint repeats, 6 reps, 90 s rest.
Primary development areas
Seven areas. One complete athlete.
Athletes choose their focus at onboarding. Every exercise and every programme is organised around the same seven areas — with goalkeeper-specific content for goalkeepers.
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01
Strength
Build maximal and relative strength.
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02
Power
Improve explosive performance, jumping and sprint force.
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03
Speed
Acceleration, maximum velocity and sprint mechanics.
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04
Reactive Strength & Agility
Change of direction, reactive ability and footwork.
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05
Mobility & Movement Quality
Improve movement efficiency, flexibility and joint health.
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06
Recovery & Injury Resilience
Recovery strategies, robustness and injury reduction.
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07
Conditioning
Aerobic capacity, repeated sprint ability and match fitness.
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GK
Goalkeepers
Reactive dives, handling and lateral power — position-specific work inside the same programme.
Principles
What we deliberately leave out.
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No templates
Programmes are built per athlete. Two athletes may start from the same idea, but their programmes are independent.
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No calendar pressure
A session can't be "late". It is completed, skipped, or not yet reached — so training fits a footballer's real week.
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No autopilot progression
Load and progression are applied by the coach, by hand. The expertise is the product.
Goalkeepers
Goalkeeper-specific, from the ground up.
The platform grew out of a dedicated goalkeeper athletic training database. Goalkeepers receive position-specific content — reactive dives, handling, lateral power — inside the same structured programme.
Invitation only
There is no public sign-up.
Places are deliberately limited so every athlete gets a personally built programme and real attention. Tell us who you are — every request is reviewed by Ricky personally.