Athlete 100
Intermediate
Build noticeably better all-around athletic performance by coordinating structured strength with real speed, jumping, power, change-of-direction, and conditioning work.
100 days · 4x/week · 60–75 min
$59 · one time
By Give It 100
At a glance
- Level
- Intermediate
- Frequency
- 4 days / week
- Length
- 100 days
- Session
- 60–75 min
promise
Program Promise
Build noticeably better all-around athletic performance in 100 days by combining structured strength training with real speed, jumping, power, change-of-direction, and conditioning work.
who for
Who This Is For
For a technically competent trainee who can sprint at high intent, jump and land with control, use RIR/RPE sensibly, and handle four purposeful sessions per week.
format
Program Format
Exactly 100 days. Four primary sessions per seven-day cycle. Typical sessions last 60–75 minutes. Requires a full commercial gym, medicine ball, and safe 40–60 yard running area.
testing
Performance Testing
Checkpoints remain anchored to Days 1, 50, 75, and 100. Core required benchmarks are standing vertical jump, standing broad jump, 10-yard acceleration, and 20-yard acceleration. The 5-10-5 is a repeatable optional additional test.
progression
Progression & Fatigue
Foundation and early Build primarily use double progression. Beginning in Power, selected anchors use a performance set plus independently progressed back-off work. Speed quality, not exhaustion, controls sprint volume.
100-day roadmap
The work changes as you do.
Days 1–21
Foundation
Calibrate and establish repeatable outputs.
Days 22–45
Build
Increase useful force and workload.
Days 46–70
Power
Shift toward speed and strength-speed.
Days 71–90
Perform
Integrate qualities at greater output.
Days 91–100
Realize
Reduce fatigue and prove performance.
Representative week
The first seven days
Day 1 · training
Baseline Testing + Movement / Strength Orientation
Day 2 · training
FOUNDATION A — Lower Strength + Acceleration
Day 3 · training
FOUNDATION B — Upper Strength + Power
Day 4 · rest
Rest / Normal Daily Movement
Day 5 · training
FOUNDATION C — Speed + Jump + Change of Direction
Day 6 · rest
Rest / Normal Daily Movement
Day 7 · training
FOUNDATION D — Total Body + Conditioning