This is a 74 pages PDF program I actually use myself to get me to my 160kg Bench Press, 260kg Deadlift, Dunks, Backflip, Calisthenics and 5 Minute Mile while training as time efficiently as possible. My own workout routines only take 30 - 45 minutes of training a day. 6 days/week. This program is a mixture of a Unconventional lifts, Push-Pull Splits, Upper-Lower Body Splits, German Volume Training, Rate of Perceived Exertion (RPE) training which I use myself to balance my training to Run Faster, Lift Heavier and Jump Higher as well as maintain an Aesthetic Physique. - Shaun (@seowie)

This is a 56 pages PDF program developed with Singapore's National Hurdler Kerstin Ong (@kerstinong) and Shaun (@seowie), which we uses ourselves to train for explosiveness in sprinting and jumping. The training methodologies incorporates both weight-training, plyometrics and reactive drills tailored to get you jumping higher and running faster. This program is for the Rugby Player trying to react faster, Basketball Player trying to dunk, Football Player trying to work on speed/footwork, Volleyball Player trying to jump higher as well as your everyday athlete.

This is a 20 pages PDF program developed with Singapore's National Triathlete Aaron Lee (@Aaroiseverthing) and Shaun (@seowie) to run a faster 2.4km Run/1.5 Mile. We all know the dreaded thoughts of having to train for your Army Fitness Test, and we want to make that easier - both of us having got maximum points multiple times. If you are new to running, doing just about any running will make you faster. But that’s not what you’re here for. You’re here because you want to know how to train with purpose and structure - how to pace your workouts down to the seconds, the ideal recovery time, even what heart rate you should be running at.