Training Plan



Use the above example training plan to create a custom training plan that works better for your specific schedule.

  • Work ATCs 3X per week.
  • Alternate ATC days (do not work the same ATCs two days in a row).
  • SPK LV-2 drills can be worked after MCS workouts.
  • SPK LV-2 drills and LV-1 KNOWLEDGE can be worked 5-6 days per week.
  • Footwork ATC Program can be used as a warm-up to SPK LV-2 workouts.
  • Allow one (1) day of Rest per week.


For MS and HS athletes, team practice and or team training schedules may make planning more difficult. Here are a few tips to help develop a training plan that accommodates your school sports requirements.

  • Incorporate LV-2 SKILLPACK work into your team workouts. *As long as it does not interfere with or disrupt the team environment.
  • LV-2 SKILLPACK work may also be conducted after team practice without excessive strain.
  • Incorporate your FSP work into your Team Strength Training time. Complete your team workout, then, knock out your FSP work. *When adding FSP to an existing workout, reduce all FSP sets to 3.


For all sports, except track, there should be no conflict with adding MCS to your in-season workout routine. For track athletes, in-season, running MCS in conjunction with your HS or College Track program, may be too much strain on the body.

Currently, we are in the process of working towards MCS being the go to speed and conditioning standard for high schools, colleges, and clubs across the nation. However, in the meantime, we recommend in-season track athletes, use MCS in the off-season. That or, purchase an ADR so we can better understand your schedule, your in-season running program, then, structure a plan that will allow you to benefit from MCS in-season, safely.

At the Club level, athletes may find it beneficial to forgoe club track and focus on MCS, in order to, develop the required speed needed to siginificantly increase their sprint times for next season.