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Top Selling Program!
This is the starting point for the Agility Happens series, the collection built around the two greatest bone builders: heavy strength training paired with absolute power. The work in this plan lays the foundation, teaching your body to produce and absorb force before either of those demands climb in the plans that follow.
Three 4-week programs build the progression at a pace fit for beginners. Each program opens with preliminary jumping drills, then moves into circuit training and superset training in hypertrophy and strength rep ranges. The drills are introductory at this level. They teach the joints, the tendons, and the nervous system what jumping demands, so when the Intermediate plans start asking for real force production, your body is not learning two things at once. The strength work runs alongside the drills, building the base that the rest of the series sits on. By week 12, the foundation is built and the loading you take into Intermediate 1.0 lands on a body that has been prepared for it.
Three full body strength sessions per week. The plan runs in the gym or at home with a standard home kit. Most women continue into Intermediate 1.0.
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12 weeks | 3 programs, 4 weeks each
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3 days/week: 3 Full Body Strength
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Workout length: 45-60 min (no alternate)
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Equipment: swiss ball, dumbbells, long and short resistance bands (bench recommended, not required)
This plan is the entry point to intermediate agility training, where the two greatest bone builders, heavy strength training paired with absolute power, both become real training demands. It is for women with at least 12 months of progressive strength training behind them, comfortable with heavier loads, and free of current injuries. Most women come here after Agility 1.0 Beginner. Women with a solid strength training base from outside the series also train here effectively.
Each new program opens with preliminary jumping drills. The drills are no longer introductory at this level. They are preparing the body for higher force production, loading the bone through compressive force in a way that strength training alone cannot. After the drills, the strength work runs heavy and the loading climbs. The combination is intentional. Strength training drives the loading stimulus that builds bone, and the jumping drills drive the compressive force that builds it differently. Both are needed, and at this stage your body can absorb both.
Three full body strength sessions per week, run in the gym or at home with a standard home kit. The weekly structure stays the same as Beginner 1.0, the loading and the force demands do not.
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12 weeks | 4 programs, 3 weeks each
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3 days/week: 3 Full Body Strength
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Workout length: 50-60 min | 30-40 min alternate available
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Equipment: swiss ball, dumbbells, long and short resistance bands (bench recommended, not required)
This plan follows Intermediate 1.0. It builds directly on the force production base from that program and continues advancing both the strength loading and the jumping demands. Women with 1 year of progressive strength training and prior exposure to power work from outside the series also train here effectively.
The structure carries forward from Intermediate 1.0. Each new program opens with jumping drills to prepare the body for higher force production, followed by heavy strength work. The combination is the engine of the Agility series, and at this stage your body can absorb both demands at a higher level. Where Intermediate 1.0 introduced the dual stimulus, this plan deepens it. The drills ask more of your force absorption, the lifts ask more of your loading capacity, and the two work together across the 12 weeks. By week 12, the body you bring into Advanced 1.0 has the capacity to handle the gym-only loading that plan requires.
Three full body strength sessions per week, run in the gym or at home with a standard home kit. The weekly structure is the same as Intermediate 1.0, the demands inside it are not.
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12 weeks | 4 programs, 3 weeks each
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3 days/week: 3 Full Body Strength
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Workout length: 60 min | 30-40 min alternate available
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Equipment: swiss ball, dumbbells, long and short resistance bands (bench recommended, not required)
This is the gym-based finale of the Agility Happens series, where the two greatest bone builders run at their highest intensity. It is for women with at least 2 years of consistent strength training behind them, confident with the barbell and heavier loads, and free of current injuries. Most women come here after Intermediate 2.0.
The structure shifts noticeably from the rest of the collection. The training moves to a four-day split, two upper body and two lower body sessions per week. The strength work and the power work integrate across the same training day, rather than being separated. That shift is intentional. The training capacity women bring to this level can absorb the combination, and the integration is what drives the results the plan is built for.
Four 3-week programs cycle through max strength and speed work, contrast loading, contrast training, and French complexes. Contrast loading pairs a heavy compound lift with an explosive movement to recruit fast-twitch fibers immediately after the heavy work. French complexes chain four exercises together across the strength-speed continuum, from heavy compound to explosive jump, training force production through every point on the curve. Each method places a different demand on the body. The plan loads the bone through both strength and compressive force, building density, output, and resilience that strength training alone cannot reach.
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12 weeks | 4 programs, 3 weeks each
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4 days/week: 2 Upper + 2 Lower
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Workout length: 60 min | 30-40 min alternate
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Equipment: standard gym equipment, barbell