Intermediate Athletic Performance
Athletic Performance
Train like an athlete, perform like a champion
Designed for sports performance and functional fitness. Combines strength, power, speed, and conditioning. Perfect for athletes in any sport or anyone who wants to move better and perform at their peak.
4
Days/Week
10
Weeks
55
Min/Session
20
Exercises
Weekly Schedule
Day 1: Power Day
Explosive Strength
1 Power Cleans
5 × 3 2 Box Jumps
4 × 5 3 Front Squats
4 × 5 4 Medicine Ball Slams
3 × 10 5 Plank
3 × 45 sec Day 2: Strength Day
Max Strength
1 Deadlift
5 × 3 2 Bench Press
4 × 5 3 Pull-ups
4 × 6-8 4 Dumbbell Rows
3 × 8 each 5 Farmer Walks
3 × 40m Day 3: Speed Day
Agility & Speed
1 Sprint Intervals
8 × 20m 2 Lateral Bounds
4 × 6 each 3 Kettlebell Swings
4 × 15 4 Broad Jumps
4 × 5 5 Agility Ladder
4 × Through Day 4: Conditioning
Work Capacity
1 Thrusters
4 × 10 2 Burpees
4 × 10 3 Rowing Machine
4 × 250m 4 Battle Ropes
4 × 30 sec 5 Mountain Climbers
3 × 30 sec Equipment Required
Barbell Dumbbell Kettlebell Medicine ball
Target Muscles
Full body Core Glutes Quads
#athletic
#sports
#performance
#power
#conditioning
Start This Program Today
Download RoyalFit to use Athletic Performance with automatic progression, rest timers, and video tutorials for every exercise.
Use This Template