Hybrid athlete: 8 week Power, Speed & Endurance

Purpose for program is to improve general athletic ability on all parts. This program will improve strength, explosive strength, build muscle, improve speed, jumping ability, and endurance. 

After 4 weeks the program will be updated, with lower reps and faster and less running distance. After the 8 weeks on deload week might be necessary to reduce systemic fatigue etc.

The program is auto regulated, i.e to tired to do the amounts of sets and effort, reduce sets.

Monday rest
Tuesday full body 
Wednesday intervals
Thursday rest
Friday lower body
Saturday upper body
Sunday aerobic intervals

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Light Jog

Pogo Jump

Forward Jump

Front Squat (Barbell)

Incline Bench Press (Barbell)

Bulgarian Split Squat (Barbell)

Pull-Up (Weighted)

Ab Wheel

Dip (Weighted)

Leg Extension

Chest Supported Row (Machine)

Full body day

Aerobic endurance

Sprint

Alternate Bounds

One Legged Bounds

Vertical Jump

Hang Power Clean

Squat (Barbell)

Stiff Leg Deadlift

Abs Crunch (Machine)

Hanging Toes To Bar

Leg Curl

Single Leg Calf Raise

Leg day, with sprints

Experimenting with doing arms and shoulder before intervals, it’s apparently bad, let’s see.

Hammer Curl

Skull Crusher (Dumbbell)

Preacher Curl (EZ Bar)

Lateral Raise (Cable)

Tricep Pushdown (Cable)

Lateral Raise (Dumbbell)

Intervals and arms

Lateral Med Ball Throw

Bench Press (Barbell)

Lat Pulldown

Shoulder Press (Machine)

Dumbbell Row

Standing Pullover (Cable)

Bicep Curl (Cable)

Rear Delt Fly (Machine)

Reverse Wrist Curl (Dumbbell)

Upper body

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