VFVarsity Forever
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Programs

Training programs built around the sport you used to play

Every sport leaves a signature: what it built, what it skipped, and what it wore down. These four-week blocks start from that reality instead of a generic beginner template. Pick your background, read the plan, then take the Athlete Assessment to get it built around your equipment, schedule and injury history.

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Choose your background

  • Football

    You spent years training for a 5-second play and a 12-week season. This block keeps the strength and power you liked about that, and drops the volume that your knees, back and calendar can no longer absorb.

    See the football plan

  • Basketball

    Basketball built your engine and your feet, and it also gave you tendinopathy, chronically sprained ankles and a knee that talks to you on stairs. This block rebuilds strength under the jump instead of just jumping more.

    See the basketball plan

  • Soccer

    You could always run. What soccer never gave you was a strength base — and that's exactly what the hamstrings, groin and hips need now that you're playing once a week instead of training every day.

    See the soccer plan

  • Baseball & softball

    Rotational sport, one-sided career. This block rebuilds strength symmetrically, gives the throwing shoulder the pulling volume it never had, and keeps the rotational power you liked.

    See the baseball & softball plan

  • Wrestling

    You can out-work almost anyone. The problem was never intensity — it was that every training block was tied to making weight. This one isn't.

    See the wrestling plan

  • Track & field

    Speed is a skill you can keep — but only if you train it on purpose and stop treating every sprint as a max-effort test.

    See the track & field plan

  • Swimming

    You have an engine most people will never build and a body that spent a decade in a low-impact environment. This block is the land training you didn't get.

    See the swimming plan

  • Hockey

    Hockey built enormous hip strength in one narrow range and left you with tight hip flexors, cranky groins and almost no running history. This block fixes the range, not just the strength.

    See the hockey plan