ATHLETE PROGRAM

This program is built to increase strength whilst also building speed and power. This is done by performing strength based exercises supersetted with plyometrics such as box jumps.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Nordic Curl

Seated Hamstring Curl

Prowler Push

LOWER STRENGTH

Push Press (Barbell)

Pendlay Row

UPPER STRENGTH

Light Jog

Cardio (Zone 2)

Decline Crunch (Weighted)

Landmine Twist

Pallof Press

Leg Raise (Captain's Chair)

Ab Wheel

Side Plank

Oblique Crunch

RECOVERY & CORE

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