PDF guides · instant download
App-Sport training guides
One guide per goal, so you know what to do every session: entry tests, week-by-week plans, exercise technique, simple nutrition and a training log. Every guide is built on published research, listed at the end.
Bundles
18 PDF guides + the 12-Week Training Programme
Complete LibraryAll 18 guides plus the 12-Week Training Programme: everything we publish, in one go.
$149one-time payment
6 PDF guides
Sport Conditioning PackAll six sport-specific programs: soccer, skiing, trail running, tennis and padel, rugby, basketball.
$59one-time payment
4 PDF guides
Runner PackFrom your first 5K to the half and the full marathon, plus trail running and the cardio sessions that make you faster.
$59one-time payment
5 PDF guides
Body Shape PackLose fat and tone up: the fat-loss plan, glutes, abs, HIIT and home workouts.
$69one-time payment
5 PDF guides
Strength PackBuild muscle from scratch: your first gym program, bulking, creatine and protein, pull-ups and push-ups, abs.
$79one-time payment
Guides
Creatine, Whey and Supplements: What Actually Works
Know what to take, how much, when — and what to leave on the shelf
PDF guide · 21 pages · $29
Bulking: 12-Week Muscle-Building Program + Meal Plan
The complete plan, workout by workout and meal by meal, to build muscle without piling on fat
PDF guide · 23 pages · $29
Cutting and Belly Fat: 8-Week Plan
Lose fat and keep your muscle: calories, training, steps, meal plans and adjustments, week by week
PDF guide · 24 pages · $29
No-Equipment Home Workout: The 12-Week Plan
The complete week-by-week program to get stronger at home using nothing but your bodyweight
PDF guide · 27 pages · $29
Your First Gym Program: 12 Weeks
What to do, with what weight and in what order, from your first session to week twelve
PDF guide · 26 pages · $29
Strength Training After 50: Strength, Balance, Independence
The 12-week program to rebuild strength, stand more steadily and stay in charge of your daily life
PDF guide · 28 pages · $29
Strength Training for Women: The Glute Guide
A 12-week plan for strong glutes, at the gym or at home, including after 40
PDF guide · 27 pages · $29
From 0 to 10 Pull-Ups and 50 Push-Ups
The 12-week plan, level by level, from your first rep to sets of 10
PDF guide · 25 pages · $29
Abs and Core: 8 Weeks
A solid core, strong abs and a back that holds up, in 20 to 30 minutes, three times a week
PDF guide · 26 pages · $29
Run Your First 5K, Then a 10K
Three week-by-week plans, your paces calculated for you, running form and strength work for runners
PDF guide · 31 pages · $29
Half Marathon and Marathon Training
Three complete plans, your paces for every goal time, fueling and race-day strategy
PDF guide · 30 pages · $29
HIIT and Cardio: 30 Minutes That Count
An 8-week program in 3 levels, 16 ready-to-use workouts, and the right way to dial in intensity
PDF guide · 27 pages · $29
Soccer Conditioning
Preseason, in-season and injury prevention: the complete plan for amateur players
PDF guide · 22 pages · $29
Ski Conditioning
8 weeks to arrive fit on the slopes, last the whole trip and protect your knees
PDF guide · 25 pages · $29
Trail Running Conditioning
Climbs, descents, strength: prepare for a 20 to 50 km (12 to 31 mile) trail race without getting hurt
PDF guide · 27 pages · $29
Tennis and Padel Conditioning
Footwork, explosiveness, shoulder and elbow: the plan for amateur racket players
PDF guide · 25 pages · $29
Rugby Conditioning
Strength, speed, contact and injury prevention: the plan for amateur forwards and backs
PDF guide · 25 pages · $29
Basketball Conditioning
Vertical jump, speed, footwork and strong ankles: the plan for amateur players
PDF guide · 25 pages · $29
These guides give general training guidance and do not replace medical advice. If you have pain, a medical condition, are pregnant or are returning after a long break, check with your doctor first.
Secure payment by Stripe · Apple Pay · Google Pay · one-time payment · instant PDF download · instant access to your PDFs after payment · terms of sale.