Speed, power and conditioning built on a heavy strength base for advanced lifters.
60–75 min per session
Advanced
Difficulty
10 Weeks
Duration
5 Days / Week
Frequency
Full Gym
Equipment
Overview
Athlete is built for people who already lift well and now want to move well. Jumps and throws open every session, heavy strength work follows, and targeted conditioning closes it out.
This is the most demanding block in the library. It expects a solid squat and deadlift, honest recovery habits, and five days a week you can genuinely commit to.
Weekly Schedule
10 weeks of progressive overload, with deloads built in where they belong.
Week 1
Prepare
Low-volume plyos, submaximal lifts
Week 2
Prepare
Add contacts, keep quality
Week 3
Develop
Heavy strength, short sprints
Week 4
Develop
Peak plyometric contacts
Week 5
Deload
Movement quality only
Week 6
Express
Speed work against heavier bars
Week 7
Express
Contrast pairs — heavy then fast
Week 8
Express
Longest conditioning intervals
Week 9
Sharpen
Drop volume, hold intensity
Week 10
Test
Jump, sprint and strength retest
Inside The Program
A sample of what a training week actually looks like. Every movement links to its full breakdown.
Day 1
Jumps · Squat · Sprint
Full rest — every rep is a maximal effort
Day 4
Contrast pairs · Carries
Paired with a 10m sprint