Athletic + Aesthetic
Engineering High Performance
Strength & Conditioning, Bodybuilding, Football , Field Sports, Power Sports , Track & FieldThis program is designed for athletes. Not just high performing masters of their craft, but for all humans attempting to perform better in this sport of life.
This program is a combination of my 15+ years as a collegiate strength & conditioning director, competitive athlete, and time-prioritized parent.
If you're looking to train like an athlete and look like one too, Athletic + Aesthetic is for you.
Prep
A
EHP Athlete Warm-up A
Forward Jog x 20 meters Jumping Jacks x 30 Backward Jog x 20 meters Prisoner Squat x 10 High Knee Carioca x 20 meters R Wood Choppers x 10 High Knee Carioca x 20 meters L Hip Hydrants / Kick Backs / Circles x 5ea Easy forward skip criss cross arms x 20 meters Scorpions x 5ea Easy backward skip criss cross arms x 20 meters Leg swings x 10ea Core Series: 2 x :30 on :15 off each Elbow Plank Alternating Dead Bugs Pogo Jumps Series 2 feet forward x 10 meters 2 feet backward x 10 meters 2-1-2 feet x 10 meters Alternate leg x 10 meters Low + High x 10 meters
Speed/Agility
B
Intensity Plyometrics Series A
3 sets of each - building in intensity with each rep 3-4 reps per leg each exercise Power skips for distance Continuous broad jumps (land above 90 degrees) Acceleration bounds
Speed/Agility
C
Sprint Series W1D1
4x10m sprint from 2 point, hard start rest 1:00 between Then, 2x20m build up 20s up to top speed by 20m rest 2:00 between
D
Power Clean
5 x 3 @ 65 %
E
Back Squat
1, 5, 5, 5 @ 100, 75, 75, 75 %
F1
BB Front Rack Reverse Lunge
2 x 10
F2
Prone Machine Hamstring Curl
2 x 12
Prep
A
EHP Athlete Warm-up B
Forward jog x 20 m Backward jog x 20m Walking Knee Hug x 10m Ankle Grab + Reach x 10m Side Shuffle OH Arms x 20m R Side Shuffle OH Arms x 20m L Figure 4 x 10m Carioca Hamstring Scoop x 5/5m Easy Skip OH Arms forward x 20m Easy Skip Oh Arms backward x 20m Rolling pigeon x 5ea Core Series: 2 x 30 on 15 off each Right side plank Left side plank Inverse plank + reach alternate Pogo Series 2 feet right x 10m 2 feet left x 10m Alternate leg right x 10m Alternate leg left x 10m Medial / Lateral x 5/5m Right Medial / Lateral x 5/5m Left
Extensive Plyometric Series
B
Perform 2 sets of the series Exercises should be done with extensive intent: smoothly at sub-maximal effort - every rep looks identical 20 yards per field rep 20 reps per med ball rep Forward Skips Med ball chest pass against wall Straight Leg Bounds Med ball underhand scoop against wall Right-Right-Left-Left Bounds Med ball rotary toss against wall (20 each side)
C
Plyo Push-Up
2 x 3
D
Bench Press
3 x 10
E
Pull-Up
1, 5, 5, 5
F1
1-Arm DB Row
15, 12, 10
F2
DB Lateral Raise
20, 15, 10
G
V-Ups
3 x 10
Tempo Run Session
H
2x8x100m tempo run Rest :45 between reps Rest 3:00 between sets Workout Prep Notes Tempo runs are how we build technique and tissue tolerance through sub-maximal efforts Every rep should be around ~~65% effort - your first and last reps should be identical
Conditioning
A
Active Recovery Sweat
Week 1 Progression On the minute x 30 minutes. Choose one machine, two machines, or any combination you want. Perform at aerobic, smooth pace :30 work :30 rest
Prep
A
EHP Athlete Warm-up A
Forward Jog x 20 meters Jumping Jacks x 30 Backward Jog x 20 meters Prisoner Squat x 10 High Knee Carioca x 20 meters R Wood Choppers x 10 High Knee Carioca x 20 meters L Hip Hydrants / Kick Backs / Circles x 5ea Easy forward skip criss cross arms x 20 meters Scorpions x 5ea Easy backward skip criss cross arms x 20 meters Leg swings x 10ea Core Series: 2 x :30 on :15 off each Elbow Plank Alternating Dead Bugs Pogo Jumps Series 2 feet forward x 10 meters 2 feet backward x 10 meters 2-1-2 feet x 10 meters Alternate leg x 10 meters Low + High x 10 meters
Plyometrics
B
Intensity Plyometrics Series B
3 sets of each - building in intensity with each rep 3-4 reps per leg each exercise Power skips for height Straight leg bounds Left-left-right-right bounds
Speed/Agility
C
Sprint Series W1D2
8x10m sprint from hard start rest 1:00 between
D
Deadlift
3 x 5 @ 65 %
E
Hang Power Snatch
5 x 3
F1
Single Leg RDL
2 x 12
F2
Cable Rotations
2 x 12
G
Back Extension
1 x 30
Prep
A
EHP Athlete Warm-up B
Forward jog x 20 m Backward jog x 20m Walking Knee Hug x 10m Ankle Grab + Reach x 10m Side Shuffle OH Arms x 20m R Side Shuffle OH Arms x 20m L Figure 4 x 10m Carioca Hamstring Scoop x 5/5m Easy Skip OH Arms forward x 20m Easy Skip Oh Arms backward x 20m Rolling pigeon x 5ea Core Series: 2 x 30 on 15 off each Right side plank Left side plank Inverse plank + reach alternate Pogo Series 2 feet right x 10m 2 feet left x 10m Alternate leg right x 10m Alternate leg left x 10m Medial / Lateral x 5/5m Right Medial / Lateral x 5/5m Left
B
Strict Press
3 x 10
C1
Chest-Supported DB Row
3 x 10
C2
DB Alternating Incline Bench Press
3 x 10
Conditioning
D
Heavy Circuit
Accumulate 300 feet of DB farmer carry with 70lb DB in each hand every time you put the weight down, hit 20 band face pulls + 20 band bent over row
Core Circuit
E
2x through 1:00 leg raise hold (drop legs in middle in needed) 20 total alternating scissor lifts 20 total elbow plank hip rotations
