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Digital Programs

Fuel. Train. Recover. Perform.

Evidence-based programs you can follow anytime, anywhere. No guesswork. No generic advice.

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Find Your Fit

Pick your focus

Strength & Conditioning

Build strength and long-term athletic performance.

  • 8-Week Strength
  • Beginner Gym
  • Home Strength
  • Off-Season

Sport Performance

Train for the demands of your sport.

  • Tennis Performance
  • Return-to-Sport

Nutrition

Sustainable habits for health and performance.

  • Sports Nutrition
  • Tournament Nutrition
  • Meal Plans
  • Recipes

Recovery & Mobility

Move better, recover faster.

  • Mobility Program
  • Mobility & Recovery Program
See all programs ↓

The Program Library

Self-guided programs, built for the shop

Expert-designed training, nutrition and performance resources you can follow independently. Each one is a fillable PDF you download right after checkout, fill in on your phone or computer, and keep.

Every program earns Embers5 Embers for every $1, toward money off Heatwave Performance gear. Join free at checkout to collect them.See Heatwave Rewards™ ›

Tennis Strength Program

8 weeksGymIntermediate

Strength and power training built for the demands of tennis: legs, core, shoulders and rotational power.

  • Three gym sessions per week
  • Warm-ups and shoulder care
  • Progressions week by week

$89

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Athlete Off-Season Performance Program

12 weeksGymAthletes

Use the off-season to build strength, speed and durability so you arrive at preseason ready.

  • Phased training blocks
  • Strength, speed and conditioning
  • Recovery and deload weeks built in

$119

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Strength & Conditioning Programs

8 weeksGymBeginner to intermediate

Structured programs to build strength and fitness, with clear progressions to follow.

  • Full-body and split options
  • Exercise demos and form cues
  • Simple tracking sheets

$79

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Home Strength Program

6 weeksHomeMinimal equipment

Effective training you can do at home with minimal equipment, on your own schedule.

  • Workouts for small spaces
  • Dumbbell and bodyweight options
  • Progress tracker

$59

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Mobility & Recovery Program

GuideShort sessionsEveryone

Move better and recover faster between sessions with routines you can fit into a busy day.

  • Post-training and rest-day routines
  • Sleep and recovery habits
  • Printable checklists

$49

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Speed & Agility Program

6 weeksCourt & fieldAll levels

Get quicker off the mark and sharper in every direction with acceleration, change of direction and footwork training.

  • Three 40 ‑ 50 minute sessions a week
  • Speed warm-up and drill guide
  • Weekly speed tracker and test

$49

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How It Works

Pick it. Start it. Own it.

Choose your program

Pick the focus that fits your goal, level and equipment.

Get instant access

Check out in the shop and your PDF download arrives by email straight away.

Train on your schedule

Follow the plan at your pace, in the gym, at home or on the court.

Need extra help? You can always book a free 15-minute consultation.

Instant download

Playbooks

Fill-in books you keep. Pick your age group to see the playbooks for you.

Teens 13 ‑ 17 Playbooks

Start with Foundations, then pick Next Level for busy weeks or Elite if you compete often.

Foundations

Teens 13 ‑ 174 weeks

Where every teen starts: the fuel, water and sleep basics, one simple habit at a time.

Fuel to Win (Tennis) · Fuel Your Game (Any Sport) · Fuel Your Future (Healthy Habits)

Tennis · Any Sport · Healthy Habits

$29

Next Level

Teens 13 ‑ 178 weeks

After Foundations, for busy school and training weeks.

Fuel to Win (Tennis) · Fuel Your Game (Any Sport) · Fuel Your Future (Healthy Habits)

Tennis · Any Sport · Healthy Habits

$45

Elite

Teens 13 ‑ 1712 weeks

After Foundations, for athletes who compete often. Includes the Elite Toolkit: bonus planners and lists

Fuel to Win (Tennis) · Fuel Your Game (Any Sport) · Fuel Your Future (Healthy Habits)

Tennis · Any Sport · Healthy Habits

$79

Already bought a program?

Need extra help? Book a free 15-minute call

Digital programs are self-guided, but you’re not on your own. You can still book a free 15-minute consultation with a coach to ask questions about your program, check your form or progress, or talk through whether coaching is the right next step.

Book your free 15-minute call

One free call per person. Choose the free 15-minute consultation when you book.

Inside Every Program

Structured trainingNutrition guidanceDemo videosWorksheets & PDFsLifetime access

Want personalized programming and weekly accountability? Explore coaching.

The App

Your coach, in your pocket

Track your training and nutrition and stay accountable in the Heatwave Performance app.

Download on the App StoreGet it on Google Play

For students

For students and young athletes

Playbooks for healthy habits and sports nutrition, plus youth gear in the Heatwave Student Academy color.

Student playbooks

Youth merch

New youth gear is landing soon in Blue Flame, the Student Academy color. Student Academy members earn their Academy gear rewards with Embers in the Academy.
Join the Student Academy free

The whole package is a great combination, so simple & extremely beneficial for what I need.”

Trinity Levy
Trinity LevyCollegiate Athlete
Young tennis player hitting a forehand in a Heatwave Performance shirt

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Start Your Performance Journey

Evidence-based programs designed to help you perform at your best, starting today.

NCAA Division I athlete · NASM & ISSA certified · 18+ years coaching

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