P2 · Training
Training
Personal and small-group performance training built from assessment and progressed on evidence, not enthusiasm.
Blocks
What gets trained, and how much.
Training blocks run 4-6 weeks. Each block has one primary target — acceleration, max strength, power output, or work capacity — with the other qualities maintained rather than dropped. Volume moves up first, intensity second, never both in the same week.
Acceleration & Speed
Short sprints (10-30 yards) with full recovery, resisted starts, and downhill or towed overspeed exposure once mechanics are clean.
6-12 quality reps, 2-3x per week, 1:60 work-to-rest at max intent.
Max Strength
Trap-bar deadlift, squat variation, hip hinge, push and pull patterns loaded in the 3-6 rep range with strict positions.
3-5 sets of 3-5 reps at 80-88%, 2x per week in off-season blocks.
Power & Plyometrics
Jump, bound, throw and land progressions built from bilateral to unilateral, from vertical to horizontal to lateral.
80-140 ground contacts per session, quality-capped, never to fatigue.
Conditioning
Sport-shaped work capacity: repeat-sprint sets for field athletes, tempo runs for aerobic base, position-specific interval work in-season.
1-2 sessions per week, prescribed by distance and rest, not by exhaustion.
Core & Trunk
Anti-extension, anti-rotation and anti-lateral-flexion work so force transfers from ground to limb without leaking.
Trained daily as part of warm-up or accessory work, 3-5 minutes of real tension.
Return To Performance
Post-clearance reconditioning: symmetry testing, load reintroduction and progressive sprint exposure before full contact.
Coordinated only after medical clearance, at the pace the tests allow.
Week Template
A typical off-season week.
Monday
Speed + Lower Strength
Sprint mechanics, 8-10 short accelerations, squat or trap-bar work, posterior chain accessory.
Tuesday
Upper Strength + Trunk
Push/pull pairing, single-arm work, anti-rotation core, shoulder care.
Wednesday
Recovery & Mobility
Low-intensity flow, soft tissue, hip and ankle mobility, breathing work.
Thursday
Power + Change Of Direction
Jumps and bounds, cut mechanics, deceleration drills, med-ball throws.
Friday
Full Body Strength
Hinge focus, unilateral lower, carries, grip and neck work.
Saturday
Conditioning Or Sport
Repeat-sprint sets or team practice, tempo work for base.
Sunday
Off
Sleep, hydration, food. Adaptation happens here.
Formats
How athletes train with P2.
Private (1:1)
Full attention, full customization. Best for return-to-performance work, mechanics rebuilds and pre-combine prep.
Small Group (2-6)
Same programming standard with competitive energy. Athletes of similar training age get paired.
Team Blocks
Season-long performance blocks for programs and clubs, including testing days and coach education.
Stay hungry. Shark life. There's not a day that a shark doesn't eat. We sharking — on the hunt, hungry for more.
Technique earns the load.
