ATHLETIC PERFORMANCE
Power, speed and conditioning for anyone training for a sport, not just the mirror.
Built around explosive power and work capacity rather than pure muscle size — jumps, sprints, olympic-lift variations and carries, aimed at making you more athletic, not just bigger.
The week
8 weeks · 4 sessionsPower
explosive strength-
Clean and pressPull from the floor, catch on the shoulders, drive overhead.5 × 3 · 150s rest
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Box jumpLand soft with bent knees, step down between reps.5 × 5 · 90s rest
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Broad jumpSwing the arms, land soft and stick it.4 × 5 · 90s rest
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Push pressSmall dip and drive, punch the bar overhead.4 × 5 · 120s rest
Speed & Agility
conditioning-
Boxing footwork ladderLight feet, stay in stance the whole drill.4 × 90 sec · 45s rest
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Sled pushLow body angle, short powerful steps.5 × 20 m · 60s rest
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Broad jumpSwing the arms, land soft and stick it.3 × 5 · 60s rest
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SkippingWrists turn the rope, stay light on the feet.4 × 60 sec · 30s rest
Strength Base
full body strength-
Back squatBrace hard, knees track over toes, hit depth every rep.4 × 6 · 150s rest
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Trap bar deadliftChest up, push the floor away, stand tall at the top.4 × 5 · 150s rest
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Bench pressShoulder blades pinned, bar to lower chest.4 × 6 · 120s rest
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Barbell row45 degree torso, bar to the belly button.4 × 8 · 90s rest
Conditioning
work capacity-
Prowler sprintLow shin angle, drive hard for the full distance.6 × 20 m · 60s rest
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Kettlebell swingHinge not squat, snap the hips.5 × 15 · 45s rest
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Battle ropesAthletic stance, constant tension.5 × 30 sec · 30s rest
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Turkish get upEyes on the bell the whole way up, move through each position slowly.3 × 5 each · 60s rest
Included
- Every session written out set by set
- Coaching cue on every exercise
- Logs into your training diary automatically
- Last session's weights shown while you lift