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 Clean
5 × 3 2 Box Jumps
4 × 5 3 Barbell Front Squat
4 × 5 4 Battle Ropes (Slams)
3 × 10 5 Plank
3 × 45 sec Day 2: Strength Day
Max Strength
1 Deadlift
5 × 3 2 Barbell Bench Press (Flat)
4 × 5 3 Pull-ups (Wide Grip)
4 × 6-8 4 Dumbbell Single-Arm Row
3 × 8 each 5 Farmers Carry (Walk)
3 × 40m Day 3: Speed Day
Agility & Speed
1 Sprint Treadmill
8 × 20m 2 Lateral Box Jump
4 × 6 each 3 Kettlebell Swings
4 × 15 4 Broad Jump
4 × 5 5 Sprint Treadmill
4 × Through Day 4: Conditioning
Work Capacity
1 Push Press
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
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#conditioning
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