Total cost: $145.00

Shredded Athlete Program

10 Weeks | 3-4x lift | 2-3x Speed or Conditioning

Why Purchase

This 10-week training cycle is built for athletes who want to improve strength, sprint performance, and body composition without sacrificing movement quality or recovery. The program blends contrast training, sprint development, and high-quality accessory work to create a leaner, more explosive a... more

Training is split into two five-week blocks. The first half focuses on movement efficiency, hypertrophy, and building foundational speed mechanics. The second half shifts toward more advanced methods like contrast training, cluster sets, and sprint exposure at higher velocities.

Weeks 1–5 Split
This block develops muscle, reinforces sprint positioning, and builds strength through controlled patterns.

Day 1: Active Recovery

Day 2: Lower Body Power + Hypertrophy

Day 3: Upper Strength + Volume

Day 4: Conditioning | Mobility

Day 5: Lower Strength + Power

Day 6: Upper Hypertrophy + Conditioning

Day 7: Speed + Conditioning

Weeks 6–10 Split
This block increases neural intensity, lowers total volume, and focuses on high output through sprint and power progressions.

Day 1: Active Recovery

Day 2: Upper Strength + Power

Day 3: Sprint Day (Alactic + Top-End Contrast Speed)

Day 4: Lower Strength + Power

Day 5: Zone 2 | Mobility

Day 6: Athletic Performance Day

Day 7: Acceleration + Conditioning

Methods Used in This Program
Contrast Training: Pairing heavy lifts with explosive movements (e.g., squats with jumps, presses with med ball throws) to improve power output.

Cluster Sets: Structured rest between mini-sets to maintain bar speed and intensity across heavy sets.

Sprint Work: A mix of acceleration, fly-in sprints, contrast sprinting, and hill or stadium intervals.

Zone 2 Conditioning: Low-intensity aerobic sessions to support recovery, fat loss, and cardiovascular efficiency.

Carries and Iso Holds: Loaded carries and postural isometrics to reinforce trunk control and movement integrity.

Plyometric Progression: Jump variations are progressed through the week and throughout the block to develop reactive strength without overuse.

Each session is intentionally built to complement the next, so athletes can train hard, recover well, and move into each week stronger and sharper.

Purchase Plan

Total cost: $145.00

Shredded Athlete Program

10 Weeks | 3-4x lift | 2-3x Speed or Conditioning

Shredded Athlete Program

10 Weeks | 3-4x lift | 2-3x Speed or Conditioning

Why Purchase

Weeks 1–5 Split
This block develops muscle, reinforces sprint positioning, and builds strength through controlled patterns.

Day 1: Active Recovery

Day 2: Lower Body Power + Hypertrophy

Day 3: Upper Strength + Volume

Day 4: Conditioning | Mobility

Day 5: Lower Strength + Power

Day 6: Upper Hypertrophy + Conditioning

Day 7: Speed + Conditioning

Weeks 6–10 Split
This block increases neural intensity, lowers total volume, and focuses on high output through sprint and power progressions.

Day 1: Active Recovery

Day 2: Upper Strength + Power

Day 3: Sprint Day (Alactic + Top-End Contrast Speed)

Day 4: Lower Strength + Power

Day 5: Zone 2 | Mobility

Day 6: Athletic Performance Day

Day 7: Acceleration + Conditioning

Methods Used in This Program
Contrast Training: Pairing heavy lifts with explosive movements (e.g., squats with jumps, presses with med ball throws) to improve power output.

Cluster Sets: Structured rest between mini-sets to maintain bar speed and intensity across heavy sets.

Sprint Work: A mix of acceleration, fly-in sprints, contrast sprinting, and hill or stadium intervals.

Zone 2 Conditioning: Low-intensity aerobic sessions to support recovery, fat loss, and cardiovascular efficiency.

Carries and Iso Holds: Loaded carries and postural isometrics to reinforce trunk control and movement integrity.

Plyometric Progression: Jump variations are progressed through the week and throughout the block to develop reactive strength without overuse.

Each session is intentionally built to complement the next, so athletes can train hard, recover well, and move into each week stronger and sharper.

Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday

Workout Plan Includes:

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Workout Plan Logging

Advanced Workout Stats

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	Exercise	Sets	Distance	Time	Reps	Weight	Rest
	Walking Quads / Very Easy	Walking 1 sets, 00:30:00	1		00:30:00			--:--

normal
superset
alternate
circuit

Workout Plan Summary

Weeks 1–5 Split
This block develops muscle, reinforces sprint positioning, and builds strength through controlled patterns.

Day 1: Active Recovery

Day 2: Lower Body Power + Hypertrophy

Day 3: Upper Strength + Volume

Day 4: Conditioning | Mobility

Day 5: Lower Strength + Power

Day 6: Upper Hypertrophy + Conditioning

Day 7: Speed + Conditioning

Weeks 6–10 Split
This block increases neural intensity, lowers total volume, and focuses on high output through sprint and power progressions.

Day 1: Active Recovery

Day 2: Upper Strength + Power

Day 3: Sprint Day (Alactic + Top-End Contrast Speed)

Day 4: Lower Strength + Power

Day 5: Zone 2 | Mobility

Day 6: Athletic Performance Day

Day 7: Acceleration + Conditioning

Methods Used in This Program
Contrast Training: Pairing heavy lifts with explosive movements (e.g., squats with jumps, presses with med ball throws) to improve power output.

Cluster Sets: Structured rest between mini-sets to maintain bar speed and intensity across heavy sets.

Sprint Work: A mix of acceleration, fly-in sprints, contrast sprinting, and hill or stadium intervals.

Zone 2 Conditioning: Low-intensity aerobic sessions to support recovery, fat loss, and cardiovascular efficiency.

Carries and Iso Holds: Loaded carries and postural isometrics to reinforce trunk control and movement integrity.

Plyometric Progression: Jump variations are progressed through the week and throughout the block to develop reactive strength without overuse.

Each session is intentionally built to complement the next, so athletes can train hard, recover well, and move into each week stronger and sharper.

Lower Body Power + Hypertrophy

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	Exercise	Sets	Distance	Time	Reps	Weight	Rest
	Hip Flow	Hip Flow 1 sets, 5 reps	1			5		--:--	Warm-up
Perform 5 reps of each exercise and on each side.
	SL Plate Hop	SL Plate Hop 2 sets, 10 reps, 01:00 rest	2			10		01:00	Plyo's \| Power
As fast as possible, landing on the ball of the foot. Try not to have your heel drop and keep a stiff ankle.
	-- --	Seated Rocker Box Jumps 3 sets, 5 reps, 02:00 rest	3			5		02:00	Plyo's \| Power
	-- --	Banded Broad Jump 3 sets, 4 reps, 02:00 rest	3			4		02:00	Plyo's \| Power
	Broad Jump	Broad Jump 3 sets, 4 reps, 01:00 rest	3			4		01:00	alternate
	Trap Bar Jump	Trap Bar Jump 3 sets, 5 reps	3			5	--	--:--	Power \| Strength
	DB Box Jump	DB Box Jump 3 sets, 5 reps	3			5	--	--:--	alternate
Percentage of Trap Bar Deadlift 1-Rep Max: Set 1: 20%, Set 2: 20%, Set 3: 20%
	-- --	Trap Bar Deadlift 3 sets, 6 reps, 03:00 rest	3			6	--	03:00	Power \| Strength
	Front Squat Quads / Intermediate	Front Squat 4 sets, 6 reps, 03:00 rest	4			6	--	03:00	alternate
Percentage of Trap Bar Deadlift 1-Rep Max: Set 1: 75%, Set 2: 75%, Set 3: 77%
	-- --	Barbell RDL 3 sets, 8 reps, 00:30 rest	3			8	--	00:30	Hypertrophy -- 3 rds
Percentage of Barbell RDL 1-Rep Max: Set 1: 70%, Set 2: 70%, Set 3: 70%
	-- --	TRX SHELC 3 sets, 10 reps, 00:30 rest	3			10	--	00:30	Hypertrophy -- 3 rds
	Lying Leg Curl Hamstrings / Beginner	Lying Leg Curl 3 sets, 10 reps, 00:30 rest	3			10	--	00:30	machine
	Slider Hamstring Curls	Slider Hamstring Curls 3 sets, 10 reps, 00:30 rest	3			10	--	00:30	bodyweight
	Seated Leg Curl Hamstrings / Beginner	Seated Leg Curl 3 sets, 10 reps, 00:30 rest	3			10	--	00:30	machine
Adjust the handles of the TRX so the are at knee height. Start by lifting your hips off of the ground, as you begin to pull your heels towards your glutes actively try to raise and contract them to keep them as high as you can. To make this more difficult simply slide your body back further away from the TRX.
	-- --	Kettlebell Swing 3 sets, 20 reps, 03:00 rest	3			20	--	03:00	Hypertrophy -- 3 rds
	Glute Bridge Glutes / Beginner	Glute Bridge 3 sets, 20 reps, 03:00 rest	3			20		03:00	bodyweight
	SL Hip Thrust Glutes / Intermediate	SL Hip Thrust 3 sets, 20 reps, 03:00 rest	3			20	--	03:00	alternate
	-- --	Elevated Front Rack Reverse Lunge 3 sets, 8 reps	3			8	--	--:--	Hypertrophy -- 3 rds
	Bulgarian Dumbbell Split Squat Quads / Intermediate	Bulgarian Dumbbell Split Squat 3 sets, 8 reps	3			8	--	--:--	alternate
	Dumbbell Walking lunge	Dumbbell Walking lunge 3 sets, 8 reps	3			8	--	--:--	alternate
Use a front rack or dumbbells by your side to complete the movement. start with a small 2-4 inch elevation of the front foot. Loading with 2 weights in the front rack position will give a better strength stimulus while with only one weight in the front rack will challenge more core and hip stability
	-- --	Leg Extension 3 sets, 20 reps, 02:00 rest	3			20	--	02:00	Hypertrophy -- 3 rds
	Heels Elevated Spanish Squat	Heels Elevated Spanish Squat 3 sets, 20 reps, 02:00 rest	3		--:--:--	20	--	02:00	alternate
Notes for Finisher Optional Perform this with no rest between exercises or sets.								Finisher Optional -- 4 rds
	-- --	Sled Push 4 sets, 1 reps0.02 mi ,	4	40 yds		1	--	--:--	Finisher Optional -- 4 rds
	Assault Bike Sprint	Assault Bike Sprint 4 sets, 1 reps0.02 mi ,	4		00:00:20			--:--	alternate
	-- --	Farmers Carry SA Lateral Load 4 sets, 0.02 mi ,	4	40 yds			--	--:--	Finisher Optional -- 4 rds
Use a the heaviest weight possible (30% - 50% of BW is usually a good start)

normal
superset
alternate
circuit

Workout Plan Summary

Weeks 1–5 Split
This block develops muscle, reinforces sprint positioning, and builds strength through controlled patterns.

Day 1: Active Recovery

Day 2: Lower Body Power + Hypertrophy

Day 3: Upper Strength + Volume

Day 4: Conditioning | Mobility

Day 5: Lower Strength + Power

Day 6: Upper Hypertrophy + Conditioning

Day 7: Speed + Conditioning

Weeks 6–10 Split
This block increases neural intensity, lowers total volume, and focuses on high output through sprint and power progressions.

Day 1: Active Recovery

Day 2: Upper Strength + Power

Day 3: Sprint Day (Alactic + Top-End Contrast Speed)

Day 4: Lower Strength + Power

Day 5: Zone 2 | Mobility

Day 6: Athletic Performance Day

Day 7: Acceleration + Conditioning

Methods Used in This Program
Contrast Training: Pairing heavy lifts with explosive movements (e.g., squats with jumps, presses with med ball throws) to improve power output.

Cluster Sets: Structured rest between mini-sets to maintain bar speed and intensity across heavy sets.

Sprint Work: A mix of acceleration, fly-in sprints, contrast sprinting, and hill or stadium intervals.

Zone 2 Conditioning: Low-intensity aerobic sessions to support recovery, fat loss, and cardiovascular efficiency.

Carries and Iso Holds: Loaded carries and postural isometrics to reinforce trunk control and movement integrity.

Plyometric Progression: Jump variations are progressed through the week and throughout the block to develop reactive strength without overuse.

Each session is intentionally built to complement the next, so athletes can train hard, recover well, and move into each week stronger and sharper.

Upper Strength + Volume

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	Exercise	Sets	Distance	Weight	Rest
	Y-T-W + Press	Y-T-W + Press 2 sets, 8 reps	2	8	--	--:--	Warm-up -- 1 rds
	DB Shoulder External Rotation + Manual Resistance Shoulders / Intermediate	DB Shoulder External Rotation + Manual Resistance 2 sets, 10 reps	2	10	--	--:--	Warm-up -- 1 rds
	Elevated Full R.O.M. Push Up Intermediate	Elevated Full R.O.M. Push Up 2 sets, 10 reps, 02:00 rest	2	10		02:00	Warm-up -- 1 rds
	-- --	Lateral Quick Toss 3 sets, 10 reps	3	10	--	--:--	Throws \| Power -- 3 rds
	Banded Medball Rotations	Banded Medball Rotations 1 sets, reps	1	--		--:--	alternate
	Kneeling Wood Chop	Kneeling Wood Chop 3 sets, 10 reps	3	10	--	--:--	alternate
10-12lbs medball recommended
	-- --	Rotational Shot Put Throw 3 sets, 5 reps, 02:00 rest	3	5	--	02:00	Throws \| Power -- 3 rds
	Alternating plyo push up	Alternating plyo push up 3 sets, 5 reps, 02:00 rest	3	5	--	02:00	bodyweight
Notes for Strength \| Hypertrophy perform 1-2 warm up sets prior to working sets.						Strength \| Hypertrophy -- 3 rds
	-- --	Bench Press 3 sets, 6 reps	3	6	--	--:--	Strength \| Hypertrophy -- 3 rds
	Spoto Bench Press	Spoto Bench Press 3 sets, 6 reps	3	6	75 lbs	--:--	alternate
	Dumbbell Bench Press Chest / Beginner	Dumbbell Bench Press 3 sets, 6 reps	3	6	--	--:--	alternate
Percentage of Bench Press 1-Rep Max: Set 1: 75%, Set 2: 75%, Set 3: 75%
	-- --	SA Dumbbell Row 3 sets, 20 reps, 03:00 rest	3	20	--	03:00	Strength \| Hypertrophy -- 3 rds
Use straps if needed to maximize load and limit fatigue from grip.
	-- --	Dips 3 sets, 12 reps	3	12		--:--	Chest + Tricep -- 3 rds
	Weighted Tricep Dip Triceps / Intermediate	Weighted Tricep Dip 3 sets, 12 reps	3	12	--	--:--	harder
	-- --	Cable Fly 3 sets, 15 reps, 02:00 rest	3	15	--	02:00	Chest + Tricep -- 3 rds
	Dumbbell Fly Chest / Beginner	Dumbbell Fly 3 sets, 15 reps, 02:00 rest	3	15	--	02:00	dumbbell
	Machine Fly Chest / Beginner	Machine Fly 3 sets, 15 reps, 02:00 rest	3	15	--	02:00	machine
	-- --	Lat Pulldown 3 sets, 12 reps	3	12	--	--:--	Lats + Rear Delt -- 3 rds
	-- --	Face Pull 3 sets, 15 reps, 02:00 rest	3	15	--	02:00	Lats + Rear Delt -- 3 rds
	Reverse Fly Middle Back / Intermediate	Reverse Fly 3 sets, 15 reps, 02:00 rest	3	15	--	02:00	alternate
	Machine Reverse Fly Middle Back / Beginner	Machine Reverse Fly 3 sets, 15 reps, 02:00 rest	3	15	--	02:00	machine
	-- --	Lateral Raise 3 sets, 20 reps, 02:00 rest	3	20	--	02:00	Shoulder + Bicep
	-- --	Alternating Dumbbell Curl 3 sets, 12 reps, 03:00 rest	3	12	--	03:00	Shoulder + Bicep

normal
superset
alternate
circuit

Workout Plan Summary

Weeks 1–5 Split
This block develops muscle, reinforces sprint positioning, and builds strength through controlled patterns.

Day 1: Active Recovery

Day 2: Lower Body Power + Hypertrophy

Day 3: Upper Strength + Volume

Day 4: Conditioning | Mobility

Day 5: Lower Strength + Power

Day 6: Upper Hypertrophy + Conditioning

Day 7: Speed + Conditioning

Weeks 6–10 Split
This block increases neural intensity, lowers total volume, and focuses on high output through sprint and power progressions.

Day 1: Active Recovery

Day 2: Upper Strength + Power

Day 3: Sprint Day (Alactic + Top-End Contrast Speed)

Day 4: Lower Strength + Power

Day 5: Zone 2 | Mobility

Day 6: Athletic Performance Day

Day 7: Acceleration + Conditioning

Methods Used in This Program
Contrast Training: Pairing heavy lifts with explosive movements (e.g., squats with jumps, presses with med ball throws) to improve power output.

Cluster Sets: Structured rest between mini-sets to maintain bar speed and intensity across heavy sets.

Sprint Work: A mix of acceleration, fly-in sprints, contrast sprinting, and hill or stadium intervals.

Zone 2 Conditioning: Low-intensity aerobic sessions to support recovery, fat loss, and cardiovascular efficiency.

Carries and Iso Holds: Loaded carries and postural isometrics to reinforce trunk control and movement integrity.

Plyometric Progression: Jump variations are progressed through the week and throughout the block to develop reactive strength without overuse.

Each session is intentionally built to complement the next, so athletes can train hard, recover well, and move into each week stronger and sharper.

Conditioning | Mobility

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	Exercise	Sets	Distance	Reps
	A-skip	--
	C-skips	--
	Straight Leg Pulls	--
	-- --	--
	-- --	--
	-- --	--
	-- --	--
	-- --	--
	-- --	--
	-- --	--
	-- --	--
	-- --	--
Max Effort sprint
	-- --	--
	Assault Bike Sprint	Assault Bike Sprint 16 sets, 1 reps0.03 mi , 00:00:15, 00:45 rest	16	00:00:15	00:45	alternate
Max effort sprint
	-- --	--
Intensity: 6/10
Notes for Aerobic Conditioning For this treadmill interval Choose a running pace that is uncomfortable for you to maintain, by the end of the 2 minutes you should feel like you really need the jogging portion. If 100% is a full sprint the running portion should be 70-80% and the jogging should be 30-50%					Aerobic Conditioning -- 5 rds
	-- --	--
	-- --	--
	-- --	--
	-- --	--
	-- --	--
	-- --	--
	-- --	--
	-- --	--
	-- --	--
	-- --	--

normal
superset
alternate
circuit

Workout Plan Summary

Weeks 1–5 Split
This block develops muscle, reinforces sprint positioning, and builds strength through controlled patterns.

Day 1: Active Recovery

Day 2: Lower Body Power + Hypertrophy

Day 3: Upper Strength + Volume

Day 4: Conditioning | Mobility

Day 5: Lower Strength + Power

Day 6: Upper Hypertrophy + Conditioning

Day 7: Speed + Conditioning

Weeks 6–10 Split
This block increases neural intensity, lowers total volume, and focuses on high output through sprint and power progressions.

Day 1: Active Recovery

Day 2: Upper Strength + Power

Day 3: Sprint Day (Alactic + Top-End Contrast Speed)

Day 4: Lower Strength + Power

Day 5: Zone 2 | Mobility

Day 6: Athletic Performance Day

Day 7: Acceleration + Conditioning

Methods Used in This Program
Contrast Training: Pairing heavy lifts with explosive movements (e.g., squats with jumps, presses with med ball throws) to improve power output.

Cluster Sets: Structured rest between mini-sets to maintain bar speed and intensity across heavy sets.

Sprint Work: A mix of acceleration, fly-in sprints, contrast sprinting, and hill or stadium intervals.

Zone 2 Conditioning: Low-intensity aerobic sessions to support recovery, fat loss, and cardiovascular efficiency.

Carries and Iso Holds: Loaded carries and postural isometrics to reinforce trunk control and movement integrity.

Plyometric Progression: Jump variations are progressed through the week and throughout the block to develop reactive strength without overuse.

Each session is intentionally built to complement the next, so athletes can train hard, recover well, and move into each week stronger and sharper.

Lower Strength + Power

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	Exercise	Sets	Distance	Reps	Weight	Rest
	Hip Flow	--
Perform 5 reps of each exercise and on each side.
	Alternating Skater To SL Plate Hop	--
	Drop-in Skater Jump	--
	-- --	--
	Power Clean Hamstrings / Expert	Power Clean 4 sets, 3 reps	4		3	--	--:--	alternate
	Clean From Blocks	Clean From Blocks 4 sets, 3 reps	4		3	--	--:--	alternate
Percentage of hang power clean 1-Rep Max: Set 1: 75%, Set 2: 80%, Set 3: 80% Bumper plates on a platform or designated lifting area with adequate overhead clearance are required. Chalk is strongly recommended for bar security. Lifting straps are not appropriate for hang power cleans as grip is part of the stimulus.
	-- --	--
	-- --	--
	Barbell Back Squat Beginner	Barbell Back Squat 3 sets, 5 reps	3		5	--	--:--	alternate
	Hatfield Box Squat Quads /	Hatfield Box Squat 3 sets, 5 reps	3		5	--	--:--	alternate
Percentage of Barbell Back Squat 1-Rep Max: Set 1: 80%, Set 2: 83%, Set 3: 85%
	-- --	--
	Hurdle Hops to Box Jump	Hurdle Hops to Box Jump 3 sets, 5 reps, 03:00 rest	3		5		03:00	alternate
	Hurdle Hops Intermediate	Hurdle Hops 3 sets, 5 reps, 03:00 rest	3		5		03:00	alternate
A sturdy plyo box for the drop and a separate target surface are required. Both surfaces must be stable and non-slip. Lower drop height reduces reactive demand. The drop and landing boxes do not need to be the same height.
	-- --	--
	B-Stance RDL	B-Stance RDL 3 sets, 7 reps	3		7	--	--:--	alternate
	-- --	--
	Hip Adduction Iso Banded Row	Hip Adduction Iso Banded Row 3 sets, 10 reps	3		10	--	--:--	alternate
Increase box height or add weight on your hip to progress difficulty. A flat bench or stable box between knee and hip height is required. Lower surface height reduces difficulty. Begin with the bent-knee variation before progressing to the straight-leg lift. The bottom forearm can be replaced with the bottom palm flat on the floor as a lower difficulty entry point.
	-- --	--
	DB Calf Raises	DB Calf Raises 3 sets, 15 reps	3		15	--	--:--	dumbbell
	Standing Barbell Calf Raise Calves / Beginner	Standing Barbell Calf Raise 3 sets, 15 reps	3		15	--	--:--	barbell
	Sprinter Calf Raise	Sprinter Calf Raise 3 sets, 15 reps	3		15	--	--:--	bodyweight
	-- --	--
	Mini Band Hip Flexor Raise Hip Flexors / Intermediate	Mini Band Hip Flexor Raise 3 sets, 15 reps, 02:00 rest	3		15	--	02:00	alternate
	SL Hip Bridge + Banded Hip Flexion	SL Hip Bridge + Banded Hip Flexion 3 sets, 15 reps, 02:00 rest	3		15	--	02:00	alternate
	Hip Flexor Iso	Hip Flexor Iso 3 sets, 1 reps, 02:00 rest	3	00:00:30	1		02:00	alternate

normal
superset
alternate
circuit

Workout Plan Summary

Weeks 1–5 Split
This block develops muscle, reinforces sprint positioning, and builds strength through controlled patterns.

Day 1: Active Recovery

Day 2: Lower Body Power + Hypertrophy

Day 3: Upper Strength + Volume

Day 4: Conditioning | Mobility

Day 5: Lower Strength + Power

Day 6: Upper Hypertrophy + Conditioning

Day 7: Speed + Conditioning

Weeks 6–10 Split
This block increases neural intensity, lowers total volume, and focuses on high output through sprint and power progressions.

Day 1: Active Recovery

Day 2: Upper Strength + Power

Day 3: Sprint Day (Alactic + Top-End Contrast Speed)

Day 4: Lower Strength + Power

Day 5: Zone 2 | Mobility

Day 6: Athletic Performance Day

Day 7: Acceleration + Conditioning

Methods Used in This Program
Contrast Training: Pairing heavy lifts with explosive movements (e.g., squats with jumps, presses with med ball throws) to improve power output.

Cluster Sets: Structured rest between mini-sets to maintain bar speed and intensity across heavy sets.

Sprint Work: A mix of acceleration, fly-in sprints, contrast sprinting, and hill or stadium intervals.

Zone 2 Conditioning: Low-intensity aerobic sessions to support recovery, fat loss, and cardiovascular efficiency.

Carries and Iso Holds: Loaded carries and postural isometrics to reinforce trunk control and movement integrity.

Plyometric Progression: Jump variations are progressed through the week and throughout the block to develop reactive strength without overuse.

Each session is intentionally built to complement the next, so athletes can train hard, recover well, and move into each week stronger and sharper.

Upper Hypertrophy + Conditioning

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	Exercise	Sets	Distance	Reps	Weight	Rest
	YTI Raises	--
Perform all the reps for each movement before moving on to the next. If the rep range is 6, perform 6 reps for each movement
	TRX Lu Raise	--
	Elevated Full R.O.M. Push Up Intermediate	--
	-- --	--
deep stretch at the bottom
	-- --	--
slow eccentric + pause at top
	-- --	--
	-- --	--
	Weighted Chin Ups	Weighted Chin Ups 3 sets, 8 reps	3		8	--	--:--	harder
	-- --	--
	Preacher Curl Biceps / Beginner	Preacher Curl 3 sets, 12 reps	3		12	--	--:--	dumbbell
	Machine Preacher Curl Biceps / Beginner	Machine Preacher Curl 3 sets, 12 reps	3		12	--	--:--	machine
	-- --	--
	Tricep Pushdown (Rope) Triceps / Beginner	Tricep Pushdown (Rope) 3 sets, 10 reps	3		10	--	--:--	alternate
	Lying Dumbbell Tricep Extension Triceps / Intermediate	Lying Dumbbell Tricep Extension 3 sets, 10 reps	3		10	--	--:--	alternate
	-- --	--
	-- --	--
up and down both ways is 1 rep
	-- --	--
Notes for Conditioning As many rounds as possible in the given time period.							Conditioning -- 1 rds for 10:00
	-- --	--
	-- --	--
	-- --	--
	Rowing Quads / Intermediate	Rowing 1 sets, 00:00:20	1	00:00:20			--:--	alternate
	Ski Erg	Ski Erg 1 sets, 00:00:20	1	00:00:20			--:--	alternate

normal
superset
alternate
circuit

Workout Plan Summary

Weeks 1–5 Split
This block develops muscle, reinforces sprint positioning, and builds strength through controlled patterns.

Day 1: Active Recovery

Day 2: Lower Body Power + Hypertrophy

Day 3: Upper Strength + Volume

Day 4: Conditioning | Mobility

Day 5: Lower Strength + Power

Day 6: Upper Hypertrophy + Conditioning

Day 7: Speed + Conditioning

Weeks 6–10 Split
This block increases neural intensity, lowers total volume, and focuses on high output through sprint and power progressions.

Day 1: Active Recovery

Day 2: Upper Strength + Power

Day 3: Sprint Day (Alactic + Top-End Contrast Speed)

Day 4: Lower Strength + Power

Day 5: Zone 2 | Mobility

Day 6: Athletic Performance Day

Day 7: Acceleration + Conditioning

Methods Used in This Program
Contrast Training: Pairing heavy lifts with explosive movements (e.g., squats with jumps, presses with med ball throws) to improve power output.

Cluster Sets: Structured rest between mini-sets to maintain bar speed and intensity across heavy sets.

Sprint Work: A mix of acceleration, fly-in sprints, contrast sprinting, and hill or stadium intervals.

Zone 2 Conditioning: Low-intensity aerobic sessions to support recovery, fat loss, and cardiovascular efficiency.

Carries and Iso Holds: Loaded carries and postural isometrics to reinforce trunk control and movement integrity.

Plyometric Progression: Jump variations are progressed through the week and throughout the block to develop reactive strength without overuse.

Each session is intentionally built to complement the next, so athletes can train hard, recover well, and move into each week stronger and sharper.

Speed + Conditioning

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	Exercise	Sets	Distance	Time	Weight
	Thigh Switch	--
	A-March	--
	A-skip	--
	-- --	--
	-- --	--
	-- --	--
	-- --	--
	-- --	--
	-- --	--
	-- --	--
	-- --	--
	-- --	--
	-- --	--
You can use cones and set them up... First 3 cones 3 - 3.5 feet apart.... Next 3 cones 3.5 - 4 feet apart... Last three 4.5 - 5.5 feet apart..... Adjust according to stride length
	-- --	--
	Hill Sprint	Hill Sprint 5 sets, 1 reps0.01 mi , , 02:00 rest	5	0.01 mi		02:00	easier
	Stadium Sprints	Stadium Sprints 4 sets, 1 reps0.01 mi , , 02:00 rest	4		1	02:00	alternate
	Banded Sprint	Banded Sprint 4 sets, 1 reps0.01 mi , , 02:00 rest	4	0.01 mi		02:00	alternate
light to moderate load .5-.75xbw or 25-30% velocity decrement. Flat artificial turf or a track surface provides the most consistent sled resistance. Grass and concrete alter friction unpredictably. Confirm harness fit is snug but allows full arm drive before the working set. The tow strap should be long enough to keep the sled behind your stride at all times.
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Set cones 7 yards apart
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You may also create a 50 x 50 square box and sprint 1 side of it and jog the rest. You may also do a 10s sprint on a curve treadmill and jog for 60-90s.

normal
superset
alternate
circuit

Workout Plan Summary

Weeks 1–5 Split
This block develops muscle, reinforces sprint positioning, and builds strength through controlled patterns.

Day 1: Active Recovery

Day 2: Lower Body Power + Hypertrophy

Day 3: Upper Strength + Volume

Day 4: Conditioning | Mobility

Day 5: Lower Strength + Power

Day 6: Upper Hypertrophy + Conditioning

Day 7: Speed + Conditioning

Weeks 6–10 Split
This block increases neural intensity, lowers total volume, and focuses on high output through sprint and power progressions.

Day 1: Active Recovery

Day 2: Upper Strength + Power

Day 3: Sprint Day (Alactic + Top-End Contrast Speed)

Day 4: Lower Strength + Power

Day 5: Zone 2 | Mobility

Day 6: Athletic Performance Day

Day 7: Acceleration + Conditioning

Methods Used in This Program
Contrast Training: Pairing heavy lifts with explosive movements (e.g., squats with jumps, presses with med ball throws) to improve power output.

Cluster Sets: Structured rest between mini-sets to maintain bar speed and intensity across heavy sets.

Sprint Work: A mix of acceleration, fly-in sprints, contrast sprinting, and hill or stadium intervals.

Zone 2 Conditioning: Low-intensity aerobic sessions to support recovery, fat loss, and cardiovascular efficiency.

Carries and Iso Holds: Loaded carries and postural isometrics to reinforce trunk control and movement integrity.

Plyometric Progression: Jump variations are progressed through the week and throughout the block to develop reactive strength without overuse.

Each session is intentionally built to complement the next, so athletes can train hard, recover well, and move into each week stronger and sharper.

Resources

Purchase Plan

Total cost: $145.00

About Nick

Nick Leyden
M.S. Kinesiology, C.S.C.S.

Most athletes train without a clear structure. They get stronger but do not get more explosive faster or more dominant in their sport Training becomes random and progress stalls I built Peak Performance to fix that — Peak Performance Program Structured performance training for athletes Strength Speed Explosiveness Durability Built for athletes who want to continue progressing during or after sport — 1v1 Online Coaching Fully individualized performance coaching Assessment driven phase based and built around your sport, timeline, and goals Ongoing adjustments performance tracking and direct support For athletes who want a higher level of precision and accountability

Shredded Athlete Program

10 Weeks | 3-4x lift | 2-3x Speed or Conditioning

Why Purchase

Shredded Athlete Program

10 Weeks | 3-4x lift | 2-3x Speed or Conditioning

Shredded Athlete Program

10 Weeks | 3-4x lift | 2-3x Speed or Conditioning

Why Purchase

Workout Plan Navigation

Active Recovery

Workout Plan Includes:

Workout Plan Summary

Lower Body Power + Hypertrophy

Workout Plan Includes:

Workout Plan Summary

Upper Strength + Volume

Workout Plan Includes:

Workout Plan Summary

Conditioning | Mobility

Workout Plan Includes:

Workout Plan Summary

Lower Strength + Power

Workout Plan Includes:

Workout Plan Summary

Upper Hypertrophy + Conditioning

Workout Plan Includes:

Workout Plan Summary

Speed + Conditioning

Workout Plan Includes:

Workout Plan Summary

Resources

About Nick

Resources