Strength and Agility: 8 Week Training Program for Athletes – Garage Strength

Do you slow cutting on the field?

Cutting faster. Increasing your acceleration. Changing direction on a dime. Beating your opponents off the line. These are all abilities you will develop on the Agile and Hostile program. 

Develop your agility while building strength, developing the ability to overpower your opponents in every category of athleticism. Our 8-week program will sculpt you into a complete athlete able to handle every situation on the field.

Buy now and start your journey.

$ 64.99

Two Unique 4-week Programs - 8 weeks of programming!

5 days of workouts per week

3 days per week of specific agility work and drills

Each program builds upon the last for periodized growth

Mobility program for full range of motion and balance

Dynamic sprint specific warm-ups for healthy growth

Reactive ab prescription for stability and core strength

Program Details

  • 60 - 70 Min Workouts 
  • 5 Days Per Week
  • 8 Weeks Long


Suggested equipment (you may make substitutions if you don't have access to all equipment.

  • Bench

  • Dumbells

  • Squat Rack

  • Bands 

  • Bumper Plates

  • Platform

  • Boxes

  • Hurdles

Program Difficulty

Feeling Slow?

Get the Speed/Agility Package (20 weeks of training) for only


$145 value!

$ 64.99

Feeling Slow?

Get the Speed/Agility Package (20 weeks of training) for only


$109.99 value!

$ 64.99

Frequently Asked Questions

How do I receive the program?

Immediately after purchase, you will be directed to an order summary screen that will have the button, "Access My Digital Content". Click on the link and you can download your new program and start getting SWOLE today!

When should I start the program?

You may start the program as soon as you receive it! Start on Day 1 and complete all of the days in the workout in one week. Then start over on Day 1 again on the same day of the week that you started the program. 

What if I don't know what an exercise is?

We have video links embedded in the program for every exercise! If you still are sure if you are performing an exercises correctly, shoot us an email at!

I don't have the necessary equipment to perform a lift, what should I do?

Not to worry, shoot us an email at and we will give you an alternate exercise to perform!

How heavy should I go on my lifts?

Some exercises have percentages included that should be performed according to your 1 rep max in that lift. If there is no percentage, that means we want you to use and develop your autoregulation ability to determine to how heavy to go. Autoregulation is learning how hard your body is able to push itself and how to increase weights in a proper progression to ensure you are thoroughly warmed up and able to go as heavy as you are able without failing on any sets (unless specified).

What should I do when I finish the program?

When you finish this program you will have a true taste of the Swole Life! For maximum gains we encourage you to move onto a different program to ensure your body can adapt to a different stimulus. Check out these programs below, or sign up for a custom program!

Want to Learn More About Building Speed?

Watch Below!

Read blogs on becoming a freak athlete!

Related Products

Customer Reviews

Customer Reviews
4.9 Based on 11 Reviews
5 ★
4 ★
3 ★
2 ★
1 ★
Write a Review

Thank you for submitting a review!

Your input is very much appreciated. Share it with your friends so they can enjoy it too!

Filter Reviews:
Kaelan SVG verified by SHOP
United States United States

It was great

Jessica S.
Canada Canada

Pretty good :)

I'm not done yet, but it's already helped tremendously with cutting and turning.


Garage Strength Performance Training

Thank you for your review! We're glad you found our program helpful, and hope you continue to enjoy using it.

Isireli L.
Australia Australia

Agile and hostile review

This programme is awesome. I've been more explosive and stronger after completing the programme. Would definitely recommend to anyone looking to be more agile and explosive while getting stronger.


Garage Strength Performance Training

Thank you for the great review! Keep up the good work!

Javier K.
United States United States

Solid comprehensive program

Bought the program for my 10 year old kid as he enters his second season on tackle football. Program seems easy to understand and well crafted.


Garage Strength Performance Training

Thank you for the review, Javier! We greatly appreciate this feedback.

Shelby B.
United States United States

For my 12yo Son

I purchased this program to help my son play football. He qould run like he had concrete bricks on his feet and was one of the slowest kids on the team. We are finishing week six now and he has had very noticeable changes in strength and speed. Probably the most notable is his confidence while at football practice, he is getting better at the drills. The Agile and Hostile program has given my son the exercises he needed to get better at the sport he really like playing. We alao watch Dane's videos, both for the program and his regular YouTube post, and can see how the exercises translate to movements needed for football. We will do another round of this program and will look at the other programs Garage Strength haa for us to do next. Thanks Dane and Garage Strenth!!


Garage Strength Performance Training

This is why we do it! Thank you for sharing this great review!