Ultimate Athlete Blueprint

ATHLEADO

Coach
Viktor Konecny

Train like a professional athlete. Get stronger, run faster and jump higher! This elite training program is for those who are serious about taking their performance to the next level.

This 12-week program is designed for individual athletes such as ice hockey, football or basketball players and team sports such as sprinters, runners, tennis players or crossfitters.

There are five training sessions per week, three of which are done in a gym to build strength and power. The remaining two training sessions are spent outside on the field and focus on building ultimate speed and conditioning.

This program will help you acquire insane strength, peak explosiveness and incredible speed. Train like professionals and unlock your potential!

$77
Get Ultimate Athlete Blueprint
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Maximal transition
Designed with the sole purpose of helping you dominate your sport. It is crafted for both individual athletes and team sports, intended to elevate your performance and transform you into a better athlete.
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Tailored conditiong
Enhancing conditioning for peak sport performance until the game's final moments. Field interval training ensures optimal fitness without compromising strength or muscle gains. We also provide alternative conditioning sessions for athletes unable to run due to injury or health limitations, ensuring inclusivity and progress for everyone.
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Offset injury
Let's be clear here! Claiming to completely avoid injury is unrealistic! However, you can minimize the risk of injury by becoming strong and robust. This program will assist you in gaining maximum strength and power, enabling you to become the best version of yourself on the field or in the ring.
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Building performance
This program incorporates drills to boost your speed, strength, and power. In addition, it features agility drills, advanced core exercises, and hypertrophy training. Experience a rapid elevation in your performance levels on the field.
Features
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Programming 5 days per week
Accessible and challenging daily training Designed for athletes of all levels, encompassing strength, conditioning, and sport performance.
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Exercise Video Guidance
Instructional videos to guide your practice. Drills are linked to a unique video library to simplify execution.
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. TrainHeroic app will guide you through the training in an easy-to-follow format.
Equipment
Required
Olympic bar // Dumbbells // Bench // Rack // Hex bar
Recommended
Hurdles & Cones // Sled
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1 (Phase 1) - Lower body strength

Prep

A

Movement prep

Perform ~10 reps for each exercise and both sides as part of your warm-up routine. - Spiderman drills - Hip internal and external rotation drill - Cat-camel - Adductor quadruped rockback - Lying hamstring stretch - Squat - Reverse lunge - Single leg RDL - Continuous CMJ - 70% effort - Push-up to pike push-up

B

Goblet split squat - 5s eccentric

3 x 8

C1

Weighted single leg glute bridge

3 x 12

C2

Adductor ball squeeze

3 x 0:30

D1

Side plank hold

3 x 0:20

D2

Captain morgan calf raise

3 x 10

E

FINISHER AMRAP - Bar supported squat

3 x 1:00

F

2-2-4-2 Breathing

1 x 3:00

Monday
Week 1 Day 2 (Phase 1) - Speed & Conditioning running session

Prep

A

Movement prep

Perform following drills as part of your warm-up routine. A/ Spiderman drills - 8x each side B/ Hip internal and external rotation drill - 8x each side C/ Cat-camel - 10x D/ Adductor quadruped rockback - 8x each side E/ Lying hamstring stretch - 8x each side F/ Squat - 10x G/ Reverse lunge - 8x each side H/ Single leg RDL - 8x each side I/ Continuous CMJ - 70% effort - 10x J/ Push-up to pike push-up - 10x

Prep

B

Running prep

Perform each drill 2x as part of your running warm-up routine. - Skipping - A Skips - Straight leg run - Lateral A skip - Shuffle run - Carioca - Pogo jumps - Side to side pogo jumps - Lateral pogo jumps

C

Hurdle jump with stick

3 x 10

D

Standing start

1 x 6 @ 10

E

Tempo run

1 x 8 @ 0:15

Monday
Week 1 Day 2 (Phase 1) - alternative non-running session

Prep

A

Movement prep

Perform following drills as part of your warm-up routine. A/ Spiderman drills - 8x each side B/ Hip internal and external rotation drill - 8x each side C/ Cat-camel - 10x D/ Adductor quadruped rockback - 8x each side E/ Lying hamstring stretch - 8x each side F/ Squat - 10x G/ Reverse lunge - 8x each side H/ Single leg RDL - 8x each side I/ Continuous CMJ - 70% effort - 10x J/ Push-up to pike push-up - 10x

B

Air bike / Spin bike conditioning

3 x 8 @ 0:15

Tuesday
Week 1 Day 3 (Phase 1) - Upper body strength

Prep

A

Movement prep

Perform following drills as part of your warm-up routine. A/ Spiderman drills - 8x each side B/ Hip internal and external rotation drill - 8x each side C/ Cat-camel - 10x D/ Adductor quadruped rockback - 8x each side E/ Lying hamstring stretch - 8x each side F/ Squat - 10x G/ Reverse lunge - 8x each side H/ Single leg RDL - 8x each side I/ Continuous CMJ - 70% effort - 10x J/ Push-up to pike push-up - 10x

B

DB bench press - 5s eccentric

3 x 8

C

Pull up

3 x 8

D1

Alternating dumbbell Z press

3 x 10

D2

TRX inverted row

3 x 10

E1

Stir the pot with gymball

3 x 10

E2

Face pull

3 x 15

F

FINISHER AMRAP - Push up

G

2-2-4-2 Breathing

1 x 3:00

Wednesday
Week 1 Day 4 (Phase 1) - Speed & Conditioning running session

Prep

A

Movement prep

Perform following drills as part of your warm-up routine. A/ Spiderman drills - 8x each side B/ Hip internal and external rotation drill - 8x each side C/ Cat-camel - 10x D/ Adductor quadruped rockback - 8x each side E/ Lying hamstring stretch - 8x each side F/ Squat - 10x G/ Reverse lunge - 8x each side H/ Single leg RDL - 8x each side I/ Continuous CMJ - 70% effort - 10x J/ Push-up to pike push-up - 10x

Prep

B

Running prep

Perform each drill 2x as part of your running warm-up routine. - Skipping - A Skips - Straight leg run - Lateral A skip - Shuffle run - Carioca - Pogo jumps - Side to side pogo jumps - Lateral pogo jumps

C

Lateral hurdle jump with stick

3 x 10

D

Lateral hurdle hop with stick

3 x 5

E

Crossover start

1 x 6 @ 10

F

Cardiac output conditioning

3 x 10:00

Wednesday
Week 1 Day 4 (Phase 1) - alternative non-running session

Prep

A

Movement prep

Perform following drills as part of your warm-up routine. A/ Spiderman drills - 8x each side B/ Hip internal and external rotation drill - 8x each side C/ Cat-camel - 10x D/ Adductor quadruped rockback - 8x each side E/ Lying hamstring stretch - 8x each side F/ Squat - 10x G/ Reverse lunge - 8x each side H/ Single leg RDL - 8x each side I/ Continuous CMJ - 70% effort - 10x J/ Push-up to pike push-up - 10x

B

Air bike / Spin bike conditioning

3 x 10:00

Thursday
Week 1 Day 5 (Phase1) - Full-body strength

Prep

A

Movement prep

Perform following drills as part of your warm-up routine. A/ Spiderman drills - 8x each side B/ Hip internal and external rotation drill - 8x each side C/ Cat-camel - 10x D/ Adductor quadruped rockback - 8x each side E/ Lying hamstring stretch - 8x each side F/ Squat - 10x G/ Reverse lunge - 8x each side H/ Single leg RDL - 8x each side I/ Continuous CMJ - 70% effort - 10x J/ Push-up to pike push-up - 10x

B

Landmine RDL

3 x 10

C1

Squat - goblet variation

3 x 15

C2

Seated hip internal rotation drill

3 x 5

D1

Landmine press

3 x 10

D2

Dumbbell row

3 x 10

E1

Standing dumbbell bicep curl

3 x 12

E2

Close grip push up

3 x 12

F

2-2-4-2 Breathing

1 x 3:00

Coach
More from ATHLEADO
coach-avatar Viktor Konecny

I am a strength & conditioning coach, and I have been training both professional and amateur athletes from diverse backgrounds, including team sports and individual disciplines. Throughout my career, I have designed hundreds of training programs and extensively explored various training concepts and strategies for both individual athletes and team sports.

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Train like professional and unlock your potential!

This elite training program is for those who are serious about taking their performance to the next level.

Get Ultimate Athlete Blueprint
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FAQs
What is the Ultimate Athlete Blueprint?
It is an ultimate 12 week training program to enhance your strength, explosiveness and speed. It is designed for all professional and amateur athletes who want to be stronger, run faster and jump higher. It is designed for team athletes such as ice hockey and individual sports such as crossfitters.
When can I use this program?
You can use this program at any time when your goal is to increase your strength, explosiveness, and speed. This program is perfect for off-season training and is suitable for both professional and amateur athletes who are looking to significantly enhance their performance.
How long is the program?
The program is 12 weeks long and consists of three phases. Each phase is four weeks long.
How many sessions are scheduled during a week?
There are five training sessions per week, three of which are done in a gym to build strength and power. The remaining two training sessions are spent outside on the field and focus on building ultimate speed and conditioning. Weekends should be focused on active recovery.
How advanced of an athlete do I need to be to follow this program?
You must be able to perform squats, hinge, press, row, run and sprint at least at an intermediate level. This program is not suitable for absolute beginners with no previous experience in the gym.
Do I need to run for conditioning?
Interval running sessions are specifically designed for conditioning. These sessions are tailored to your running level. There are additional conditioning sessions designed for athletes who can't run due to injury or health limitations. These sessions can be done on an air bike or spin bike.
The Proof
verified-athlete-avatar Vladimir Sobotka

Ice-hockey player

Verified Athlete

"After almost 600 games in the NHL and counting, my focus is now more on staying healthy without any injuries or pain that could limit my performance. This program is an outstanding template that targets performance and injury prevention and has helped me stay competing at the highest level."

verified-athlete-avatar Pavla Kladivova

MMA fighter

Verified Athlete

"I have been a professional athlete for almost two decades. After competing in weightlifting at the European and global levels, I have shifted my focus to MMA in the last few years. This program helped me advance my strength and explosiveness with immediate transfer to my punch and kick strength."

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