Explosive Athlete Blueprint
Ambition Athlete Development LLC
Speed, Strength & Conditioning, Field Sports, Weightlifting, Power Sports , General FitnessThe Explosive Athlete Blueprint is a 12 week off-season speed, power, and strength program built for athletes who want to get faster, jump higher, build strength, and move with more confidence.
This program combines acceleration work, max velocity sprinting, plyometrics, med ball throws, strength training, mobility, recovery, and performance testing. You will train 3 main days per week with optional skill and active recovery days built in.
Start with baseline testing. Follow the plan. Retest at the end. See how much faster, stronger, and more explosive you became.
Built for athletes who want to train with intent and bring more explosiveness back to their sport.
Program Structure
Monday Day 1: Acceleration / Lower Body Strength
Tuesday Optional Skill / Active Recovery Day
Wednesday Day 2: Jump Power / Upper Body Strength
Thursday Optional Skill / Active Recovery Day
Friday Day 3: Max Velocity Prep / Full Body Power
Saturday Rest or light movement
Sunday Optional Rest Day
A1
Wall Drill - Isometric Hold
2 x 1 @ 15
A2
Wall Drill - Single Switch
2 x 5
A3
Wall Drill - Double Switch
2 x 4
B
Triple Broad Jump
1 x 3
C1
Resisted Sled Sprint - Sled/Chains/1080
1 x 3 @ 10
C2
10yd Dash
3 x 10
D
5 + 10 Fly
2 x 15
E1
Barbell Back Squat
4 x 6
E2
Box Jump - Regular
3 x 3
F
Barbell RDL
3 x 6
G
Seated Calf Raise - DB's
2 x 15
H
Hanging Leg Raise
2 x 15
I
Cool Down Stretches
1 x 5:00
A
Overcoming Isometrics - Ankle Iso Push
3 x 3 @ 3
B1
Lateral Line Pogo Jumps in Place
2 x 5
B2
Lateral Line Pogos - Single Leg
2 x 5
B3
DB Vertical Jump - Regular
1 x 4
B4
Vertical Jump - Regular
1 x 4
C
Med Ball - Overhead Reverse Toss
1 x 6
D1
Push Up - Deep Iso Hold
2 x 1 @ 30
D2
Push Up - Depth Drop
3 x 3
E
Barbell Bench Press
6, 6, 6, 6, MAX
F1
DB Row - Single Arm
2 x 8
F2
Half Kneeling KB Press
2 x 8
G1
DB Lateral Raise - Incline Bench
2 x 12
G2
Reverse Sit Up
2 x 5
H
Assault Bike
3:00, 0:30 @ 1, 8
I
Cool Down Stretches
1 x 5:00
A1
Single Leg Hip Thrust ISO
2 x 30
A2
Straight Leg Bounds
1 x 2 @ 20
A3
Bounds - Medium Tier
1 x 2 @ 20
A4
Ankle Dribble
1 x 2 @ 15
A5
Calf Dribble
1 x 2 @ 15
A6
Knee Dribble
1 x 2 @ 15
A7
Dribble Bleed
1 x 2 @ 30
A8
Build Up Sprint
1 x 2 @ 30
B
20 + 10 Fly
3 x 30
C
Hang Power Clean
4 x 3
D
Bulgarian Split Squat - 2 DB/KB
3 x 6
E1
DB Incline Bench Press
3 x 8
E2
Pull Up - Neutral Grip
3 x 6
F
Prone Hamstring Curl - Band Resistance
2 x 12
G1
Farmer Carry
2 x 30
G2
Paloff Twists
2 x 12
H
Cool Down Stretches
1 x 5:00
Marcus Block
Marcus Block is the founder and head coach of Ambition Athlete Development in Chula Vista, CA. He specializes in speed, power, strength, sprint mechanics, and athletic performance. Marcus has worked with 50+ Division 1 and Division 2 athletes and 10+ professional athletes across multiple sports, helping athletes move faster, become stronger, and compete with more confidence.
Start the Explosive Athlete Blueprint, record your baseline numbers, follow the plan, and retest at the end. Build speed, power, strength, and confidence that shows up in your sport.
Get Explosive Athlete Blueprint
Leyla McFarland
Professional Soccer for Durham WFC
Verified Athlete"Training with Marcus helped prepare me for the professional level. I’ve never felt faster, stronger, or more confident in my game!"
Arnold Escaño
Cornerback for SDSU
Verified Athlete"Training with Marcus has played a huge role in my development over the years. The speed and strength work at Ambition helped prepare me to compete at the Division I level."
Savannah Salon
Catcher for Elmhurst University
Verified Athlete"Training at Ambition has been one of the biggest impacts on my athletic development. Marcus and his coaches truly care about helping athletes reach their full potential!"
Rene Cosme
Pro Flag Football & Homeland Security
Verified Athlete"Coach Marcus helped shape me into the man I am today. His lessons went far beyond training, impacting my career, football, and everyday life. He pushes you to become the best version of yourself. Ambition for Life!"
