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intermediateFull Body

Athletic Performance

Train like an athlete. Build explosive power, speed, and functional strength for sports performance.

4
Days/Week
12
Weeks
3
Phases
80%
Popular

Program Goals

Improve athleticismBuild powerIncrease speed

Key Features

Power development focus
Speed and agility work
Sport-specific conditioning
Injury prevention exercises

Workout Preview

Power Day

Explosive Movements
Power CleansBox JumpsMed Ball ThrowsSquatPull-ups

Strength Day

Heavy Compound Lifts
DeadliftBench PressRowsLungesCore Work

Speed Day

Velocity & Agility
Sprint DrillsAgility LadderJump SquatsPush PressPlyo Push-ups

Conditioning

Work Capacity
Kettlebell ComplexSled PushBattle RopesCarriesCore Circuit

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Equipment Needed

barbelldumbbellskettlebellsplyo box

Structure

Split TypeFull Body
Phases3
PeriodizationBlock