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!
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
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
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
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
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
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
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
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.
This elite training program is for those who are serious about taking their performance to the next level.
Get Ultimate Athlete BlueprintIce-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."
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."