Training Programs

Your First Sprint Session

A free introductory sprint session — warm-up, technical drills, main speed work, and plyometrics, with video guidance.

THE WHISTLE

Referees — football, basketball, handball and other officiating sports, built for officials working under the Hungarian Football Federation.

10-week program addressing the physical demands of officiating — strength and power development, acceleration and sprint mechanics, and game-specific conditioning, so positioning and movement quality hold up for the full match. Five sessions per week, flexible down to 2-3 based on availability, 45-60 minutes each, with video demonstrations and coaching cues for every exercise. Requires basic gym equipment (dumbbells, barbells, resistance training gear).

Athletic Hypertrophy

For serious athletes — amateur, semi-pro, or former competitors — who want to build muscle and strength without losing speed, power, or reactive ability.

An 8-week periodized program built on a high-low split: speed and power work alternates with movement-quality days, wave loading drives the main lifts, and structured hypertrophy blocks build size on top. Weekly speed and change-of-direction training plus reactive plyometrics (hurdle jumps, broad jumps, medicine ball work) keep you explosive, not just bigger. Finishes with a testing week for new PRs on lifts, sprints, and jumps. Video demos and coaching notes on every session.

Women's Foundation – Phase 1

Women at any level — created especially for beginners and anyone training without a structured plan.

5-week program, 5 sessions per week, week 5 is a deload. Builds fundamental movement patterns (squats, hinges, pushes, pulls, unilateral work, core stability) with progressively increasing load. Video guidance for every exercise, home version available with minimal equipment, lifetime access after purchase.

KM Strong. Jacked. Athletic.

Intermediate athletes and former competitors with basic lifting experience and access to a fully equipped gym.

Monthly-subscription team training program, 5 sessions per week — lower body, upper body, and total body sessions, with power and explosiveness development. Fresh weekly programming, coach feedback, and membership in an online athlete community. Starts with a 7-day free trial.