Athlete training with a medicine ball

Built for Athletes Who Still Train

TRAINING
GUIDES

Practical workouts, proven progressions, and straight-ahead answers on strength, conditioning, race prep, and recovery for former competitive athletes.

Showing 20 of 20 guides

Find Your Next Session

From rebuilding after injury to preparing for your next race, every guide gives you a clear plan you can put to work.

Race Prep

HYROX Training Plan: How Former Athletes Should Train for Race Day

A complete HYROX training plan built for former athletes: the eight stations, weekly structure, compromised-running work, and a free HYROX program you can start today.

Recovery

Shoulder Rehab for Athletes: Rebuilding a Shoulder That Still Has to Perform

A shoulder rehab progression for former athletes: rotator cuff exercises, scapular control, loading progressions, and a coach-built bulletproof shoulders program.

Strength

Strength Training for Former Athletes: How to Train When the Season Never Comes Back

A strength training program built for former competitive athletes: weekly structure, the lifts that matter, how to progress, and free and premium programs to follow.

Endurance

Marathon Training for Former Athletes: How to Go 26.2 Without Breaking Down

A marathon training plan built for former competitive athletes: 16-week structure, heart-rate pacing, strength work that survives high mileage, and the injury traps ex-athletes fall into.

Longevity

Training After 40: The Masters Athlete's Guide to Staying Dangerous

How to train after 40 as a former competitive athlete: what actually changes, weekly structure, deload strategy, tendon health, and how to keep competing for decades.

Conditioning

Offseason Conditioning: How to Build an Engine When There Is No Season

An offseason conditioning program for former athletes: building an aerobic base, sled and interval work, a sample 8-week block, and how to peak when there is no season to peak for.

Recovery

Knee Pain for Former Athletes: Rebuilding Knees That Can Still Perform

A knee strengthening progression for former athletes: load management, quad and posterior chain work, patellar tendon progressions, and return-to-running criteria.

Nutrition

Nutrition for Former Athletes: How to Eat When the Two-a-Days Are Over

A nutrition guide for former competitive athletes: recalibrating calories after competition, protein targets, fueling training vs body composition, and the supplements actually worth taking.

Mobility

Mobility Routine for Former Athletes: 15 Minutes a Day to Move Like You Used To

A daily 10–15 minute mobility routine built for former athletes: hips, ankles, thoracic spine and shoulders, plus a 4-week progression that restores range you can actually use under load.

No Gym Needed

Home Workout for Former Athletes: A No-Gym Plan That Still Feels Like Training

A complete home workout plan for former athletes: bodyweight, dumbbell and kettlebell sessions across three levels, weekly structure, and conditioning finishers — no gym required.

Injury Recovery

Foot and Ankle Strength for Former Athletes: Build the Base Before You Run

A six-week foot and ankle strength plan for former athletes, with mobility, calf work, balance, landing drills, and return-to-running tests.

Injury Recovery

Hip, Hamstring, and Lower-Back Rebuild: A Return-to-Speed Plan

A six-week posterior-chain rebuild for former athletes, with trunk control, hinge strength, hamstring loading, running drills, and return-to-speed tests.

Return to Performance

Return to Training After an Injury: The Gap Between Cleared and Ready

An eight-week return-to-training plan for former athletes, progressing from controlled strength to running, conditioning, speed, and full workouts.

Life After Sport

Post-Competition Training: Your First 12 Weeks Without a Season

A practical 12-week post-competition workout plan for former athletes, with reset, strength, conditioning, speed, and testing phases.

Speed

Speed and Agility Training for Former Athletes: Getting Your First Step Back

A six-week speed and agility plan for former athletes: warm-ups, acceleration, change of direction, and how to sprint again without pulling a hamstring.

Back Health

Low Back Pain Workout for Athletes: Train Around It, Then Train Through It

A three-phase low back pain workout for former athletes: core stability, hip strength, and a safe path back to deadlifts, squats, and sport.

Kettlebells

Kettlebell Workout Plan for Former Athletes: One Bell, Real Results

A six-week kettlebell workout plan for former athletes with swings, cleans, presses, and carries — three levels, weekly templates, and weight guidance.

Conditioning

Conditioning for Former Athletes: Getting in Game Shape Without Pounding Your Joints

An eight-week low-impact conditioning plan for former athletes using the bike, rower, sled, and circuits to rebuild your engine without beating up your knees.

Upper Body

Upper Body Strength Without Shoulder Pain: Press and Pull Like an Athlete Again

A six-week upper body strength plan for former athletes with cranky shoulders: pressing and pulling balance, shoulder-friendly variations, and progression.

Body Composition

Body Recomposition Workout for Former Athletes: Lose the Soft, Keep the Strength

A four-day body recomposition workout for former athletes: strength-first lifting, progression rules, and conditioning finishers to drop fat and build muscle.