Athlete 100
Beginner
Build a first real athletic foundation through 100 days of speed, jumping, landing, deceleration, strength, power, and conditioning.
100 days · 3x/week · 50–70 min
$39 · one time
By Give It 100
At a glance
- Level
- Beginner
- Frequency
- 3 days / week
- Length
- 100 days
- Session
- 50–70 min
promise
Program Promise
Build your first real athletic foundation in 100 days by learning how to sprint, jump, land, decelerate, change direction, get stronger, and condition your body without turning every session into a test.
who for
Who This Is For
For a trainee with limited structured experience developing athletic qualities. Gym strength alone does not make someone advanced in sprint, landing, jump, or change-of-direction training.
format
Program Format
Exactly 100 calendar days. Three primary sessions per seven-day cycle after Day 1 testing. Typical sessions last 50–70 minutes. Requires a commercial gym and safe flat running area.
testing
Performance Testing
Formal checkpoints are anchored to Days 1, 50, 75, and 100. Core comparisons are standing vertical jump, standing broad jump, 10-yard acceleration, and 20-yard acceleration. Optional 40-yard testing is not required.
progression
Progression & Quality
Strength primarily uses double progression. Sprint, jump, and COD work progress through better quality, slightly greater distance or complexity, and higher intent while full recovery is preserved. Missed workouts never move the calendar.
100-day roadmap
The work changes as you do.
Days 1–21
Foundation
Learn to train athletically.
Days 22–45
Build
Increase useful athletic workload.
Days 46–70
Power
Become more explosive without chasing fatigue.
Days 71–90
Perform
Integrate qualities at higher output.
Days 91–100
Realize
Arrive fresh and prove the 100-day result.
Representative week
The first seven days
Day 1 · training
Baseline Testing + Movement Orientation
Day 2 · recovery
Recovery / Mobility
Day 3 · training
FOUNDATION A — Acceleration + Squat
Day 4 · rest
Rest / Normal Daily Movement
Day 5 · training
FOUNDATION B — Jump + Hinge
Day 6 · rest
Rest / Normal Daily Movement
Day 7 · training
FOUNDATION C — Deceleration + Total Body