Athlete Academy

Start Here — Your First Week

Five steps before training starts. They take about an hour total, and the program you get is built from what they tell us.

EARNED. NOT GIVEN.

Here's why these steps matter: your starting numbers decide which phase you begin in, which lifts you're ready for, and what we work on first. Skip them, and you get a generic program instead of yours.

They also give us a baseline. Progress is only visible when there's a starting point to measure against. In four months, these numbers are what we'll compare to.

Watch first: the test demonstrations

Every test below has a short demonstration video — most with front and side views together. Watch the one for each test before you attempt it.

1

Watch the welcome video

A short walkthrough of the Athlete Academy App — where your workouts live, how to log a set, where to find your milestones, and how to message your coach. Everything else on this list happens inside the app, so five minutes here saves you the guesswork later.

Watch the welcome video
2

Set up your profile and enter your numbers

Complete your profile in the app: name, photo, primary sport, position, and grade. Your sport and position aren't cosmetic — they shape the movement work in your program.

  • Bodyweight — so your strength scores are calculated relative to your size, not just raw pounds.
  • Current lifting weights — your best recent working weights for lifts you already know. Never done a lift? Leave it blank. Blank is useful information. A guess isn't.

Be accurate rather than impressive. Numbers that are too high put you in a phase you're not ready for.

3

Complete the five milestone tests

Your milestone tests are already loaded in the app. Work through all five.

  • Warm up first. Cold testing gives you a number that isn't really yours.
  • Do them fresh — not after a full practice or a game.
  • Watch the demonstration video for each test before you attempt it.
  • Record what actually happened, including the attempts that didn't go well.

There's no passing score. This is a starting line, not a tryout.

4

Record your KinetikIQ tests

Three captures in the KinetikIQ app, and they're the quickest tests on this list. It reads jump height and power straight from a phone camera — no sensors, no equipment.

  • Countermovement Jump (arms free) — use your arms, exactly like a normal jump.
  • Countermovement Jump, single leg — the same jump off one leg. Use your arms here too.
  • 10/5 Hop Test — 10 hops, as high and as fast as you can.

Your email address is already approved on our KinetikIQ account, so there is no invite email to wait for. Go to signin-up.kinetikiq.com, sign up with the same address you registered with, and choose your own password. That is what switches the account on. Then follow the capture guide. The short version: phone about 15 feet back at waist height, whole athlete in frame, wait for the beep, and hold your landing still for a second or two, or the test won't count.

Open the KinetikIQ guide (PDF)

Each test uploads on its own. Nothing to send.

5

Send your results

Message your coach through the app with two things:

  • Your numbers for all five milestone tests.
  • Video of each test — filmed from the side, in landscape, whole body in frame. A phone propped against a water bottle works fine.

The video matters as much as the number — it shows us how you move, which is what we actually program from. Your KinetikIQ jump is already with us — no need to attach it.

Once your results are in, your coach reviews them and your program is built. That's when training starts.

If you get stuck: message your coach in the app. Something not loading, a test you don't understand, a lift you've never done before — ask. We'd rather answer a question now than build your program on a bad number.