This plan has been designed for the beginner to advanced athlete and can be used in a variety of ways to benefit performance and training for all activities and sports.

It has been condensed into four weeks of bodyweight exercises to build up a base of strength endurance. This can be used prior to a goal specific plan or on its own, if equipment isn't available. It can also be used when working away from home or traveling as little equipment is required.

Each week builds up quickly from the last and it is recommended for the athlete to use the plan to benefit them the most; such as repeating some weeks more than once to allow the body more time to adapt. For more experienced athletes it may be beneficial to skip week 1 and repeat week 2. There is something every athlete can benefit from within this plan.