This program is for beginners, intermediate, or those that are coming off of injury but still need the stimulus of an athlete. I created this program, when I broke my leg, could lift weights but could not sprint or jump just yet. This program with combination with sprinting and plyometrics 2-3 times a week is as good a program ad any. You can do this workout for as many weeks as needed. If there is demand for more advanced program I will make one.