Athletic Performance Workout Program — Free Training Plan

Sample Programs

Intermediate Athletic Performance

8 weeks intermediate

Intermediate athletes training for power and speed.

Explosive compound lifts with plyometrics for athletic development.

#	Exercise	Sets x Reps	Notes
1	Barbell Back Squat	4x4-6	Explosive concentric.
2	Barbell Romanian Deadlift	4x6-8
3	Jump Squat	3x6-8	Max height.
4	Jump Squat	3x6-8	Stick landing.
5	Standing Leg Curl	3x10-12
6	Standing Calf Raise	3x15-20

#	Exercise	Sets x Reps	Notes
1	Barbell Bench Press	4x4-6
2	Barbell Bent-Over Row	4x5-7
3	Barbell Wide Military Press	3x6-8
4	Pull-Up	3x6-8
5	Medicine Ball Push-up	3x10-12	Max force.
6	Plank with Twist	3x45sec

#	Exercise	Sets x Reps
1	Barbell Back Squat	4x4-6
2	Barbell Bent-Over Row	4x5-7
3	Jump Squat	3x8-10
4	Push-Up	3x15-20
5	Jump Squat	3x6-8
6	Hanging Leg Raise	3x12-15

#	Exercise	Sets x Reps
1	Barbell Back Squat	4x4-6
2	Barbell Bent-Over Row	4x5-7
3	Jump Squat	3x8-10
4	Push-Up	3x15-20
5	Jump Squat	3x6-8
6	Hanging Leg Raise	3x12-15

Advanced Athletic Performance

8 weeks advanced

Advanced athletes training for power and speed.

Explosive compound lifts with plyometrics for athletic development.

#	Exercise	Sets x Reps	Notes
1	Barbell Back Squat	5x3-5	90% 1RM, explosive.
2	Barbell Deadlift	5x3-5
3	Jump Squat	4x6	Maximal intent.
4	Jump Squat	4x6
5	Standing Leg Curl	3x8-10
6	Standing Calf Raise	4x12-15

#	Exercise	Sets x Reps	Notes
1	Barbell Bench Press	5x3-5	Maximal speed.
2	Weighted Pull-Up	5x4-6
3	Barbell Wide Military Press	4x5-7
4	Barbell Bent-Over Row	4x5-7
5	Medicine Ball Push-up	4x8-10
6	Plank with Twist	4x60sec

#	Exercise	Sets x Reps	Notes
1	Barbell Back Squat	4x4-6
2	Barbell Bent-Over Row	4x4-6
3	Jump Squat	4x8
4	Push-Up	4x20	Weighted.
5	Jump Squat	4x8
6	Hanging Leg Raise	4x15

#	Exercise	Sets x Reps	Notes
1	Barbell Back Squat	4x4-6
2	Barbell Bent-Over Row	4x4-6
3	Jump Squat	4x8
4	Push-Up	4x20	Weighted.
5	Jump Squat	4x8
6	Hanging Leg Raise	4x15