Beautiful, precise, and ruthlessly effective. Griffith's program is for athletes who want elite-level movement efficiency nothing wasted, everything purposeful.
Every phase, every session, every exercise — expand a day to see the full prescription.
The full five-day range, establishing technique under real intensity.
Archer push-up debuts, denser conditioning.
Agility & Speed, Core, Upper, Cardio & Endurance, and Lower.
Lean, agile, and controlled — a technical swordsman's build, not a powerlifter's.
Real agility, advanced core strength (L-sit), and genuine pulling/pushing strength.
Bodyweight movements use rep progression, then a harder variant in phase two (dip to archer push-up). Agility and sprint work use density progression.
Griffith is lean, agile, and technical — real speed and control, not brute mass. This program is built around genuine agility, advanced bodyweight strength, and endurance, the opposite emphasis from a heavy-carry, raw-power program.