All programs
Elite · Sport plan
Racquetball — Elite
1 sport-specific 5-day cycle. Every day focuses on a different quality so you stack adaptations without overlap. Day 1–2 are previewed in full. Sign up to unlock the rest.
Sports
1
Level
Elite
Total days
5
Est. time
3.3h
Racquetball
5 daysDay 1 — Reactive Footwork
Reactive Footwork
- Ladder Drill8 × through
- Mirror Drill8 × 20s
- Cone T-drill6 × rounds
Day 2 — Rotational Power
Rotational Power
- Cable Rotation6 × 8/side
- Med Ball Slam6 × 6
- Landmine Rotation5 × 8/side
Day 3 — Shoulder Stability
Shoulder Stability
- Banded Pull-apart5 × 15
- Face Pull5 × 12
- Bottoms-up KB Press5 × 6/side
Day 4 — Anaerobic Bursts
Anaerobic Bursts
- 30s Bike Sprint12 × 30s on / 90s off
- Burpee to Sprint8 × rounds
Day 5 — Forearm + Grip
Forearm + Grip
- Farmer Carry6 × 40m
- Wrist Curl5 × 15
- Plate Pinch5 × 30s
Sign up to unlock the full program.
Free account previews more. Premium unlocks every day, every sport, multi-sport combos, and 1/3/5-day plan lengths.