6 weeks strength & Conditioning training
Athlit Life
Combat Sports, General FitnessThe Athlete Blueprint™ is designed to teach you how to train like an athlete — safely, progressively, and with real results.
This program is for people who want the full athletic experience: jumping, lifting, moving, and conditioning — but don’t know where to start or how to struture it.
With this system, you’ll learn the foundations first: safe landing mechanics, proper movement patterns for lifts, basic plyometrics, and strength-building technique. From there, we build your athletic muscle, power, and conditioning — step by step.
Our 12-week approach is built with science and practical coaching experience. Every session, every exercise, and every progression is designed to maximize strength, muscle, athletic movement, and endurance — without overloading your joints or burning you out.
We know what works from years of coaching everyday athletes, helping them improve strength, movement quality, and confidence — whether you’re a busy professional, a weekend warrior, or just someone ready to move like an athlete.
This program isn’t a quick fix. It’s a step-by-step system to transform the way you move and train, one week at a time.
Get ready for 4–6 days a week of structured sessions that teach plyometrics, strength, hypertrophy, and conditioning — all in a flow that builds skill, athleticism, and confidence.
A
Dynamic Workout+ Injury Prevention ( Fifa 11)
B
Front Squat
3 x 5 @ 80 %
C
Bent Over Row
3 x 6 @ 80 %
D
Pull-Up
3 x 6 @ 8
E
Close Grip DB Press
2 x 8 @ 7
F
DB Split Squat
2 x 8 @ 7
A
Jump Rope
1 x 5:00
B
Ankle Roll
2 x 10
C
windshield wipers
2 x 10
D
Goblet Squat
3 x 10 @ 7
E
Tempo intervals run/ walk
1 x 10:00
F
Soft Tissue
G
Bear breathing
1 x 2:00
A
Dynamic Workout+ Injury Prevention ( Fifa 11)
B
Pull-Up
3 x 5 @ 8
C
Bench Press
3 x 5 @ 80 %
D
Shoulder Press
3 x 8 @ 8
E
RDL
2 x 8 @ 8
F
complete Power interval
5 x 8 @ 9
A
Jump Rope
1 x 5:00
B
Ankle Roll
2 x 10
C
windshield wipers
2 x 10
D
Goblet Squat
3 x 10 @ 7
E
Tempo intervals run/ walk
1 x 10:00
F
Soft Tissue
G
Bear breathing
1 x 2:00
A
Dynamic Workout+ Injury Prevention ( Fifa 11)
B
Back Squat
3 x 6 @ 75 %
C
Incline DB Bench Press
3 x 6 @ 7
D
Seated DB Press
3 x 6 @ 8
E
Lateral Lunge
2 x 8 @ 8
F
Barbell Ab Rollout
2 x 12
No fluff. No gimmicks. Just the proven balance of strength, conditioning, and recovery that athletes use — adapted for you
Get 6 weeks strength & Conditioning training
Lishoy Bhaskar
Everyday Athlete, Business Professional
Verified Athlete"I used to just wing my training. This plan gave me structure, and I feel stronger and fitter without the constant burnout."
Vyshak
Muay thai Athlete
Verified Athlete"I never knew how to balance lifting with conditioning. This plan made it simple and easy to follow alongside my skill training — my performance in the ring has jumped.”"