INTRODUCTION

What are Sport Depths?

The Sport Depth system is a training framework
that groups similar sports to develop the
required athletic ability for peak performance in
each sport. In performance training, it is critical
to know what the goal is and how to measure
whether success is being made or not. Each
Sports Depth encompasses a different ratio
around the four main areas of development:
explosiveness, strength, speed, and endurance.
Each training focus is tested at pivotal points
within the developmental cycle to measure EXPLOSIVENESS
athlete progress, acknowledge successes, and Explosiveness training orbits around developing
identify opportunities for further growth. twitchy, elastic muscle qualities that make for
quick movements that have a spring and a pop.

STRENGTH
Strength training focuses on building lean
muscle mass, larger muscles, denser muscles,
and the ability to co-contract muscles at higher
rates of force production to stabilize the body
and produce massive amounts of force.

The Sport Depths focuses on strength and

SPEED
conditioning and does not include sport-specific
practice work, though the work being done Speed training focuses on enhancing an
during sport practice is considered. For athlete’s abilities around acceleration, top end
example, how much time should a distance speed, and change of direction.
runner spend strength training in the weight
room? How much endurance and sprint training
should a football player perform relative to their ENDURANCE
weight room training? This system has been Endurance training provides the engine to
tested on athletes from different levels, from maintain performance throughout the allotted
middle schoolers just starting out to time of competitive play and training at a high
professional athletes honing their skills. level tailored to sporting needs.

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 EXPLOSIVENESS

Why it matters
Explosiveness training revolves around developing twitchy, elastic muscle qualities that make for rapid
movements. This will lead to athletes improving their ability to express a large amount of force in a
short amount of time. Explosiveness training incorporates a mix of Olympic lifts, plyometrics, and
strength lifts with speed intent.

 PRIMARY TEST EXERCISES

POWER CLEAN VERTICAL JUMP BROAD JUMP

EXAMPLE WORKOUT

2 BOX POWER SNATCH

1A
4 sets × 3 reps

FRONT SQUAT
2A
4 sets × 3 reps

BOX JUMPS
2B
4 sets × 5 reps

STEP UP JUMPS
3A
4 sets × 5 reps each side

CHAMPION STRIDES
3B
4 sets × 4 reps each side

SLED SPRINT
4A
5 sets × 20 yards

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 STRENGTH

Why it matters
Being strong will always be advantageous to athletes. Strength allows athletes to hold positions,
enforce their will physically, and train the body to uphold the wear and tear brought about through
competition. Also, stronger muscles allow athletes to be faster and more explosive.

 PRIMARY TEST EXERCISES

BACK SQUAT SINGLE LEG SQUAT BENCH PRESS PULL UPS

EXAMPLE WORKOUT

CLEAN
1A
3•3•3•1•1•1•1

UNBROKEN BACK SQUAT

2A
3•3•3•3•5

DEPTH DROP TO HURDLE DROP

2B
5 sets × 2 reps

SINGLE LEG SQUAT

3A
3 sets × 7 reps each side

GLUTE HAM
3B
3 sets × 12 reps

AB ROLLER
3C
3 sets × 12 reps

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 SPEED

Why it matters
Speed is an overriding factor in sport. Fast athletes are able to create opportunities that slower athletes
are unable to perceive, let alone conceive. Speed involves getting going, staying going, and the ability
to put on the brakes (deceleration). Each avenue serves a purpose that correlates to the other and
makes situations for success to materialize.

 PRIMARY TEST EXERCISES

40 YARD DASH 20 YARD SHUTTLE

EXAMPLE WORKOUT

B SKIPS
1A
3 sets × 20 meters

SKIPS FOR DISTANCE

1B
3 sets × 20 meters

Endurance
2A 20 YARD SHUTTLE
 2:30 Rest
3 sets × 1 rep each side

SPRINTS
3A  3:00 Rest
6 sets × 100 meters

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 ENDURANCE

Why it matters
Endurance is needed to maintain performance throughout the entirety of competition. An athlete’s
ability to perform a max effort is a worthwhile skill to have, but in most sporting competitions athletes
are asked to repeat actions over a course of time or attempts. Endurance allows the athlete to maintain
a baseline of expected performance.

 PRIMARY TEST EXERCISES

1 MILE RUN 5K RUN

EXAMPLE WORKOUT

1A Running
 2:30 Rest
6 sets × 800m • Zone 5

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SPORT DEPTH 1

Sport Depth 1, aptly known as Strength and Power, serves sports that require a high level of absolute
strength and, if weight classes are involved, relative strength. Speed in a traditional sense is minimal
because much of the athletic performance is in a prescribed space in which the needed athletic actions
take place. Athletes are big, strong, and capable of moving at extremely high speeds in a blink-and
miss-it moment.

INCLUDED SPORTS PRIMARY TESTING EXERCISES

TRACK AND FIELD POWER CLEAN

• SHOTPUT
• DISCUS
• HAMMER
SINGLE LEG SQUAT

OLYMPIC WEIGHTLIFTING
BACK SQUAT

POWERLIFTING
BENCH PRESS

GOALIES
BROAD JUMP

VERTICAL JUMP

TRAINING FOCUS RATIOS

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SPORT DEPTH 2

Sport Depth 2, Speed and Power, is explosiveness manifest. Athletes in Sport Depth 2 lift weights to
move heavy weights fast over repeated intervals. They live in repeated bursts of action where they will
accelerate, change direction, and on few occasions tap into their top end speed.

INCLUDED SPORTS PRIMARY TESTING EXERCISES

RUGBY POWER CLEAN

FOOTBALL SINGLE LEG SQUAT

ICE HOCKEY 40 YARD DASH

CRICKET BENCH PRESS

BASEBALL/SOFTBALL 20 YARD SHUTTLE

BADMINTON VERTICAL JUMP

VOLLEYBALL
TRAINING FOCUS RATIOS

GOLF

TRACK AND FIELD

• SPRINTS
• HORIZONTAL JUMPS
• HURDLES
• JAVELIN
• VERTICAL JUMPS
• MULTIS

GYMNASTICS

CHEER/DANCE

SPRINT CYCLING

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SPORT DEPTH 3

Sport Depth 3, Strength Endurance, is a high intensity realm in which athletes are doused in an acid
bath of lactic acid. Strength and explosiveness are pivotal components, but need to operate at a
constant level for bursts of grit, pain, and get-it-done. Strength Endurance athletes live in a pain cave of
toughness born from combat, suffering, and extreme perseverance.

INCLUDED SPORTS PRIMARY TESTING EXERCISES

WRESTLING POWER CLEAN

BRAZILIAN JIU-JITSU SINGLE LEG SQUAT

BOXING PULL UPS

MIXED MARTIAL ARTS BENCH PRESS

JUDO BROAD JUMP

KARATE 5K RUN

CLIMBING
TRAINING FOCUS RATIOS

CANOE/KAYAK

ROWING

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SPORT DEPTH 4

Sport Depth 4, Continuous Go, leans into speed while asking for downshifts, changes of direction, and
constant action. An alertness of always moving, always being ready for the next bout of excitement, but
never having time to stop is the definition of sports that fall into sporting category. Lean, wiry athletes
who have an unrelenting engine with relative strength and a twitchy, elastic excellence to boot.

INCLUDED SPORTS PRIMARY TESTING EXERCISES

SOCCER 1 MILE RUN

SKIING/SNOWBOARDING SINGLE LEG SQUAT

FIELD HOCKEY 40 YARD DASH

LACROSSE BACK SQUAT

BASKETBALL 20 YARD SHUTTLE

WATER POLO VERTICAL JUMP

HANDBALL
TRAINING FOCUS RATIOS

TENNIS

SWIMMING

FIGURE SKATING

ULTIMATE FRISBEE

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SPORT DEPTH 5

Sport Depth 5, Great Distance, is exactly what the name implies. Athletes competing in Sport Depth 5
sports involve direct endurance work–marathon athletes, triathletes, 10K runners, distance swimmers,
endurance cyclists, cross country skiers–their sport specific work is their endurance training. However,
as Great Distance athletes, they benefit from strength, speed, and explosive training like all other
athletes. Only their dosage varies in intensity relative to the highest benefit to sports performance.

INCLUDED SPORTS PRIMARY TESTING EXERCISES

CROSS COUNTRY 1 MILE RUN

DISTANCE CYCLING SINGLE LEG SQUAT

MARATHON 40 YARD DASH

TRIATHLON BACK SQUAT

CROSS COUNTRY SKIING 20 YARD SHUTTLE

TRACK AND FIELD VERTICAL JUMP

• MIDDLE DISTANCE
• LONG DISTANCE

TRAINING FOCUS RATIOS

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