A generic plan with your sport's name on it is still a generic plan. Every sport in EVAD carries its own rules — what to build, what to protect, and what EVAD refuses to write because your coach owns it. Twenty sports, twenty sets of rules.
Pick your events and EVAD periodizes to meet day — speed, power, and the lifting that feeds them.
Off-ice strength, power, and landing stability built around your ice time. Your coach owns the ice — EVAD never programs it.
SEE THE SKATING RULES →Dryland power and shoulder durability that fits between practices, peaking for your taper meet.
Strength and a gas tank built around mat time, tuned to survive the grind of a full season.
SEE THE WRESTLING RULES →Strength work that supports the miles your coach assigns — it never competes with them.
SEE THE XC RULES →From mile PRs to long-distance blocks — strength that makes you faster, not just more tired.
Squat, bench, and deadlift blocks that peak your total for the platform on meet day.
Vertical, first-step quickness, and in-season lifting that doesn't wreck your game legs.
Strength, speed, and power that peak when camp opens — not in the middle of the season.
Speed, engine, and durability work scheduled around practices and match day.
Rotational power, arm care, and sprint speed built around a long season.
Vertical jump, landing mechanics, and shoulder health for a full rotation.
Speed, shot power, and an engine that holds up for four quarters.
Rotational power, agility, and the durability to win long matches deep in a tournament.
Club head speed built from rotational power, mobility, and a stable base.
Explosive first strides, shot power, and the durability to hold up through a long season — built around your ice time and games.
Strength and power that move the boat, plus the engine to hold your split — periodized around erg work and your race calendar.
Strength that adds watts and a base that survives the saddle — built around your ride volume and peaked for your event.
Durability across all three disciplines — strength and durability work that fit around a heavy training load and peak for race day.
No meet on the calendar? EVAD still periodizes — strength, physique, or engine, block by block.
Here's the kind of day EVAD generates — this one for a 100m/200m sprinter, three weeks into a twelve-week block, lifting two days a week around track practice.
A wrestler's week doesn't look like this one, and a skater's doesn't look like either. Same engine, different rules — real exercise selection, real progression, and a calendar that knows when you compete.