You’ve already been through the program
For athletes already through a cycle with us. You don't start over — you start from your last set of numbers. We re-measure, find what moved and what didn't, and build the next block around the gap.
Second and third cycles look nothing like a first one. The easy wins are already banked, so we go after whichever pillar the re-test says has become the limiter — and it is usually not the one you'd guess. An athlete whose vertical jumped but whose 10-yard stalled has a completely different problem from one where both crept up a little, and they get completely different blocks.
You don’t start over. You start from your last set of numbers: re-measured on day one, twelve weeks built around the gap, a taper week, then the test-out.
We re-measure and set every new number beside the one from your last cycle. The easy wins are already banked, so what we’re looking for is whichever pillar has become the limiter since.
The same two tracks as your first cycle, with the block built around the pillar the re-test flagged. Week 13 is a taper: as little as possible, so the test-out measures what you built rather than what you’re carrying.
The most-used quality in every sport. Almost every play starts from a standstill or a jog, so we shorten the time it takes to reach top speed.
More force, in less time, in the direction the athlete means to go. It powers the jump, the drive out of a cut, the first step.
Getting the body into the right position to change direction or stop without losing speed or balance.
The last pillar. Top-speed work raises the ceiling on the other three, so every shorter sprint gets easier too.
Same tests after the taper week, measured against your own last cycle, not a chart. We don’t print a projected number for a second cycle: too few athletes have repeated one for us to stand behind a target. Your own history is the honest reference.
The same two tracks as the first cycle, three days a week for twelve weeks. Plenty of athletes switch tracks between blocks when a season moves — just not during one.
Weekday slots are 3:30 PM, 4:45 PM and 6:00 PM. Pick the one that works around your week and keep it for the whole twelve-week cycle — the track and the slot both stay put, so the week stops being a negotiation. Track 2’s Saturday is the max-velocity session: 90 minutes on the track at Atlantic Christian School, 391 Zion Road, Egg Harbor Township (directions) rather than at 514 New Road.
The space an athlete can cover or create — forward and sideways added together, multiplied by how high they get. The bigger it is, the more they make on offense and take away on defense.
You already have a number. A second cycle is built against it rather than against a table — we go after whichever of the three is holding the other two back, which is usually not the one you would guess.
How it is measured →The gains below are first-cycle medians; a second cycle moves differently. Typical first-cycle figures for healthy high-school athletes training the full twelve weeks, measured on our own gates and mats — the range we see, not a guarantee.
Every athlete tests in before they train. Which test depends only on whether they have been through a block with us before.
Book the test, and we will tell you exactly which program fits and what the next twelve weeks look like.
Book Effective Range → Or call — 610-283-4598 →