Backspot · Base · Top girl

Train for your actual position.

$59 for 8 weeks. 24 workouts. That's less than $2.50 a workout.

Backspot, base or top girl. Three separate programs, tailored to your position, 24 workouts each.

Which position do you train?

That's less than $2.50 a workout.

Twenty four workouts. Here is exactly what's in them.

Three a week for eight weeks, about 45 minutes each. Written for high school and college athletes, roughly 14 to 22. Not middle schoolers.

The same 10 minutes, every timeNeck, then wrists, then shoulders. That's not filler. You're about to put a person's weight over your head and hold it in your hands.

Four phases, six workouts eachLearn the pattern. Get strong. Get explosive. Put it together.

Holds, not just repsA stunt is holding a position while everything under you moves. The program trains it the way it actually happens.

You pick the weight, not the programYou go by effort, stop the set with two reps left, and log it. The number goes up on its own.

Why, on every single exerciseHow to do it, and what it's for. You're never doing a movement you can't explain.

It starts where you startSet by how long you've been lifting, not how old you are. A 14 year old and a 20 year old who are both new to it start at workout 1.

"This is you catching a stunt. Weight locked overhead while you get low. If you can hold this, you can hold the top girl."

That's the note on the overhead squat in workout one. Every exercise reads like that.

It opens in your browser, and it keeps up with you.

Nothing to download and no app store. Your code opens it on a phone in the gym, or a laptop at home.

Progress saves to your code, not your phoneNew phone, borrowed laptop, cleared browser. You type your code and everything you've logged is still there.

Warm ups, timers and tracking are built inYou're not holding a PDF in one hand and a stopwatch in the other.

The program on a phone, showing the workout list and progress

Questions before you start

Is lifting safe at this age?

Supervised strength training is well established for teenage athletes, and you are already handling loads heavier than anything in this program every time you stunt. The difference is that in the gym it is controlled. Every program assumes somebody qualified is watching you lift. That is not fine print, it is the thing the whole plan rests on. Get cleared by a doctor before you start.

Do you need a full gym?

You need a barbell or dumbbells, somewhere to do a loaded carry, and a place to hold a plate overhead. A school weight room or a normal gym membership covers it. This is not a bodyweight program, because a stunt is not a bodyweight problem.

Never lifted before. Is this too much?

No. Workout 1 is workout 1 for everybody. The first phase is six workouts of learning the pattern before anything gets heavy, and you choose your own weight by effort the whole way through.

Will this make you bulky or slow?

No. It is built around holds, carries and positions you already have to hit on the mat. It trains the way your position moves, not the way a bodybuilder trains.

Will it make you a better flyer, base or backspot?

It will make you stronger in the positions your spot demands, and you will know why you are doing every exercise. What you do with that on the mat is down to your reps, your coach and your team. I am not going to promise you a result on your body, because you are the one who has to do the work.

What about refunds?

There are none, and I would rather say that here than bury it. The moment your access code arrives you have all eight weeks of it, so all sales are final. If the program will not open or your code does not work, email hello@becoachabull.com and I will fix it.

You cover more than one position, or your sister cheers too.

Get all three positions in the bundle for $119 instead of $177. That is under $1.70 a workout. Get the bundle, $119

Train for your actual position.

Twenty four workouts. Here is exactly what's in them.

It opens in your browser, and it keeps up with you.

Questions before you start

Eight weeks starts with workout one.