Lower-body power
The jump came up short on force, so the program's main lifts go there first.
From the jump
Force plate test · Countermovement jumpVALD
Jump height41 cm
Peak power52 W/kg
Contraction time0.78 s
Landing, left / right
L 54%46% R
Isometric mid-thigh pullVALD
Peak force2.6 × BW
Sample program. The player is invented.
01 · The test
A few tests on VALD force plates.
The player stands on the plates and jumps, lands, and pulls. The plates read what the eye can't: how much force the player produces, how fast it arrives, and whether the left and right side take an even share.
It takes minutes, at your facility or any other with VALD plates, and every number comes straight off the plates. Each test stays on the player's record, so the next program starts from where the player is now, not where they were last spring.
- Force How much the player can produce, in a jump and in a pull
- Speed How quickly that force arrives
- Balance Whether the left and right side carry an even share
02 · What they need
Helix writes down what this player needs.
A short list in plain words, built from the player's own test. What the list holds is what the program answers. There's no team sheet the player is slotted into.
Left and right landing (54 / 46)
A gap between the sides, so single-leg work gets a place in the program.
From the landingThrowing arm, to take more force
Arm care is part of the programming for a player who throws, built from the player's own arm assessment.
From the arm assessmentUpdated after today's testThe list moves when the player does: a new test, a note from the coach, a new season.
03 · Their program
Prep first, then the lifts.
Every session opens with prep: mobility, breathing and stability. Then the lifts, lettered in order: the main lift, the power work after it while the player is still fresh, and the work that lets the arm and trunk take more force.
A week with a game gets fewer, lighter sessions. Blocks run as long as they need to, and sessions per week follow the player's calendar. The program keeps adjusting as the calendar and the results change.
Sample player · Tue · Lower body · 45 minWeek of Nov 9
A · PrepA1 90/90 hip switch 2 × 8
A2 Crocodile breathing 5 breaths
B Trap bar deadlift 4 × 5The main lift, first while fresh
C Landmine rotational press 3 × 6 each sideRotational power, after the main lift
D Side plank with reach 3 × 20 sTrunk, to take more force
Mon
TueLower body
WedArm care
ThuFull body
Fri
SatGame
Sun
Game Saturday · 2 sessions + arm careAdjusts to the calendar
04 · The coach signs off
The coach reads the draft, then decides what reaches the player.
Helix sends the coach a finished draft, not a blank week. Choose any lift and the reason it's there is written in coaching terms: what it meets, where it fits, what it continues. Swap it, and the draft records that the coach chose the replacement. Send it, and the player has it. A coach decides what reaches their players, at whatever granularity suits their roster.
05 · On the player's phone
The player opens today's session and logs every set.
The session is on the player's phone the moment the coach sends it: the lifts, the sets and the reps, in order. The player logs each set as it's done, wherever the team trains, and the coach can see what was done before the next program is written.
- Each set, as it's done Reps and the weight on the bar, one tap per set.
- A note for the coach If something didn't feel right, the player says so on the set, and the coach reads it.
- The next session, ready Tomorrow is already there, and a game week is already lighter.
What a coach can count on
The same test gives the same program, every time.
- Same program
Give Helix the same player twice, with nothing changed, and you get the same program back. When a program changes, something it was built from changed: the player's test, the schedule, your gym's equipment or the method.
- Every reason
No lift is in the draft without a written reason, and a swap is recorded under the coach's name.
- The coach sends it
Nothing reaches a player until the coach sends it. Helix will not put a gym's name on work nobody authorised.
Build 1 Tue · Lower body
A1 90/90 hip switch 2 × 8
B Trap bar deadlift 4 × 5
C Landmine rotational press 3 × 6 each side
D Side plank with reach 3 × 20 s
Build 2 Tue · Lower body
A1 90/90 hip switch 2 × 8
B Trap bar deadlift 4 × 5
C Landmine rotational press 3 × 6 each side
D Side plank with reach 3 × 20 s
Where the market went
Most training software is a template library or a chatbot.
The template library
- What it does
- Stores programs for the coach to hand out.
- What it leaves to you
- Fitting the program to the player. That stops at the players one coach can hold in their head.
The chatbot
- What it does
- Writes a plausible program in seconds.
- What it can't do
- Give the same answer tomorrow, or say why it gave today's.
Helix applies one coaching method to each player's own test. There's no chatbot writing your programs.
Running a facility? Helix also handles memberships, billing, scheduling and waivers.
See the front deskOptional add-on · Coaching DNA
Already have a head coach with their own system?
Coaching DNA is an add-on that learns how your coaches program: how they open a session, and what they steer away from for a thrower. Helix still chooses every exercise and runs the same safety checks, and the drafts start to read like your staff wrote them.
Sample player · Tue · Lower bodyOn the Helix MethodWith your Coaching DNA
A · PrepA1 90/90 hip switch 2 × 8
A2 Crocodile breathing 5 breaths
A1 Crocodile breathing 5 breathsYour coaches open with breathing
A2 90/90 hip switch 2 × 8Then the hips
A3 Band pull-apart 2 × 15Then the arm, before any lifting
B Trap bar deadlift 4 × 5
C Landmine rotational press 3 × 6 each side
C Cable rotational press 3 × 6 each sideYour coaches steer throwers away from the landmine press
D Side plank with reach 3 × 20 s
Sample program. The player is invented. Every exercise on both drafts was chosen by Helix.
The Helix Method is the first strand.
Your coaching is the second.
- What it learns
- How your coaches open a session, and what they steer away from for a thrower.
- What it doesn't change
- Helix still chooses every exercise and runs the same safety checks on every draft.
- Whose it is
- It's learned only from your own coaches' programs, and it's never shared with another gym without your written consent.
