Athlete Performance UK
Field Sports, Power Sports , Strength & Conditioning, Rugby, FootballWelcome to AP STRONG
8 WEEKS. PURE POWER. REAL ATHLETIC STRENGTH.
This isn’t a bodybuilding split.
This is a gym-only performance program designed to take your strength, speed, and explosiveness to the next level.
Heavy compound lifts
Explosive power work every week
Push / Pull upper body split
Lower-body strength + speed days
Smart progression. Zero junk volume.
Built for people who want to be strong AND athletic — not just look the part.
✔ Squat, press, pull heavier
✔ Jump higher, move faster
✔ Build strength that actually transfers
8-week structured plan. No guesswork. Just results.
Weeks 1–3: Accumulation (build strength base)
Week 4: Deload (nervous system reset)
Weeks 5–7: Intensification (heavy + explosive)
Week 8: Peak & test (power emphasis, low fatigue)
1 sessions per week
Must use App app to view and log training
Program Training
A1
Calf ISO Hold
3 x 0:10
A2
Calf Raise
3 x 8
B
Box Jump
4 x 3
C
Back Squat
5, 5, 5, 8, 8 @ 70, 70, 70, 60, 60 %
D1
DB RDL
4 x 6
D2
DB Walking Lunge
4 x 6 @ 8
E1
Russian KB Swing
3 x 12
E2
Suitcase Carry
3 x 20
A
Med Ball Chest Pass
3 x 5
B
Bench Press
8, 8, 8, 5, 5 @ 7, 7, 8, 8, 8.5
C
Seated DB Press
4 x 6
D
Incline DB Bench Press
3 x 8
E
Dip
15, 15, MAX
A
DB Seated Single Leg Calf Raise
3 x 5
B1
Max Effort Broad Jump
3 x 3
B2
Barbell Squat Jump (Explosive dip and drive)
3 x 3 @ 30 %
C
Power Clean
5, 5, 3, 3, 3 @ 65, 65, 70, 70, 70 %
D
Trap Bar Deadlift
5 x 3 @ 55 %
E
Prowler Push
4 x 20
A
Med Ball Wall Throw
3 x 5
B
Weighted Chin Ups
5 x 5 @ 8
C
Barbell Row
8, 8, 6, 6
D
DB Chest Supported Row
12, 10, 8
E
Cable Facepull
3 x 15
F
DB Farmer's Walk
4 x 40
James Woods
Competitive Strength Athlete
Verified Athlete"If you are looking to improve your strength I couldn’t recommend anyone more highly than Churchy. I’ve trained in powerlifting for the last 8 years. I'm challenged with new exercises and my strength numbers have improved massively. Trust me it’ll be the best move you ever make."
