Carbon Academy
Expert Plans.
Instant Access.
Pre-built PDF training programs backed by professional athlete experience. No fluff, no filler — just structured, progressive programming you can start today.
The Programs
Choose your program
Speed & Athletic Performance
Programs built for athletes who want to move faster, jump higher, and perform at a higher level.
8-Week Vertical Jump Program
Add 4–6 inches to your vertical. Measurable results, week by week.
A progressive plyometric and strength program designed specifically to increase your vertical jump. Built around reactive strength, lower-body power, and jump mechanics — for basketball, volleyball, football, or any athlete who needs to get off the ground faster.
Duration
8 Weeks
Frequency
4x / week
Level
Intermediate
What's Included
- 8-week progressive plyometric structure
- Standing & approach jump variations
- Lower-body strength protocols
- Weekly vertical jump testing guide
- Exercise index with coaching cues
- Nutrition timing cheat sheet
One-time · Lifetime Access
8-Week Speed Training Camp
Faster acceleration, better top-end speed, sharper first step.
A mechanics-first speed program covering acceleration, max velocity, and first-step quickness. Ideal for athletes preparing for a combine, heading into a season, or anyone who wants to be the fastest version of themselves.
Duration
8 Weeks
Frequency
4x / week
Level
Intermediate
What's Included
- Sprint mechanics breakdown by phase
- Acceleration & drive phase drills
- Max velocity & stride frequency work
- First-step quickness progressions
- Speed endurance conditioning blocks
- Weekly sprint timing protocols
One-time · Lifetime Access
Fat Loss
Structured training and nutrition frameworks for sustainable body composition change.
12-Week Fat Loss Program
Lose fat, keep muscle, and build habits that actually last.
A complete 12-week training and nutrition program built for real, sustainable fat loss — without crash dieting or sacrificing muscle. Combines progressive resistance training, metabolic conditioning, and evidence-based nutrition guidelines to change how your body looks and performs.
Duration
12 Weeks
Frequency
4x / week
Level
All Levels
What's Included
- 12-week progressive resistance program
- Metabolic conditioning circuits
- Calorie & macro calculation guide
- Meal timing and food quality framework
- Weekly check-in and progress tracking sheets
- Plateau-busting deload protocols
One-time · Lifetime Access
Muscle Building & Strength
Evidence-based programs for building muscle, gaining strength, and learning to lift properly.
8-Week Hypertrophy Program
Build muscle with structure. Every set, every rep, has a purpose.
A high-volume hypertrophy program using upper/lower splits and targeted muscle group days. Built on the three proven pillars of muscle growth — mechanical tension, metabolic stress, and muscle damage — with no junk volume.
Duration
8 Weeks
Frequency
4x / week
Level
Intermediate
What's Included
- Upper/lower training split structure
- Volume landmarks by muscle group
- Progressive overload tracking sheets
- Technique notes for max muscle activation
- Deload week programming
- Nutrition guide for muscle growth
One-time · Lifetime Access
Intro to Lifting — Beginner Strength Program
Start here. Learn the fundamentals and build a base that lasts.
Built for anyone who wants to start lifting but doesn't know where to begin. Covers the five fundamental movement patterns — squat, hinge, press, pull, and carry — with step-by-step coaching cues and safe, progressive loading.
Duration
8 Weeks
Frequency
3x / week
Level
Beginner
What's Included
- 8-week beginner-friendly program structure
- Movement pattern coaching cues
- Warm-up & mobility protocols
- Form checkpoints for every major lift
- Gym and home equipment variations
- Week-by-week loading progressions
One-time · Lifetime Access
Core & Stability
The foundation most people skip — and the reason most programs stop working.
Iron Core — Athletic Core Performance Program
The core work that actually transfers to sport and real life.
A standalone core and stability program that stacks on top of any other training. Targets the three core qualities that transfer to sport and injury prevention: anti-rotation, anti-extension, and rotational power.
Duration
4 Weeks
Frequency
5x / week
Level
All Levels
What's Included
- Anti-rotation & anti-extension progressions
- Rotational power & pallof press variations
- Ground-based stability sequences
- Core activation warm-up protocols
- Breathwork and bracing guide
- Designed to stack with any other program
One-time · Lifetime Access
Conditioning
Engine-building work designed to stack on top of any training plan. Build a cardiorespiratory base that doesn't quit.
12-Week Assault Bike Engine Builder
Build the engine. Outlast everyone in the room.
A 12-week assault bike conditioning program built to develop a deep aerobic base, threshold capacity, and the kind of work capacity that makes every other program feel easier. Designed to run alongside any strength or sport training — not replace it.
Duration
12 Weeks
Frequency
3–4x / week
Level
All Levels
What's Included
- 12-week progressive assault bike structure
- Zone 2 base-building protocols
- Threshold & high-intensity intervals
- Weekly RPE and output tracking sheets
- Heart rate zone guidelines
- Stacking guide for use alongside any program
One-time · Lifetime Access
Not Sure Where to Start?
Book a Free Consultation
Not sure which plan fits your goals? Jump on a free 20-minute call and I'll point you to the right program — or recommend whether 1:1 coaching would be a better fit.
FAQ
Common Questions
What format are the plans delivered in?
All plans are delivered as professionally formatted PDF documents. After purchase you receive an instant download link via email — no app, no subscription, no waiting.
Do I need a gym to follow these plans?
Most plans are gym-based but include equipment substitution notes. The Core Performance and Foundation Strength programs include bodyweight and minimal equipment options.
Are these plans suitable for beginners?
Each plan clearly lists the recommended experience level. Foundation Strength and the Core Performance series are specifically designed for beginners. All Levels plans adapt based on the loading guide included.
What if I need help with a plan?
You can reach out via the contact page with any questions about your program. For ongoing support, personalised coaching, and plan customisation — check out the 1:1 coaching options.
Can I combine multiple plans?
Yes — many plans are designed to stack. The Core Performance series is explicitly built to run alongside any other program. For a personalised stacking strategy, book a free consultation.
Will there be new plans added?
Yes. Carbon Academy is growing. New plans covering mobility, sport-specific prep, and seasonal programming are in development. Existing customers get early access and loyalty pricing.