Ultimate In-season Blueprint

ATHLEADO

Coach
Viktor Konecny

Train like a professional athlete. Elevate your on-field performance and dominate your season! This elite training program is for those serious about taking their performance to the next level.

This 8-week in-season program is designed for team sports such as ice hockey, football, or basketball players, as well as individual athletes like sprinters, runners, tennis players, or crossfitters. It aims to enhance your on-field performance during your main season when your performance matters the most.

There are two main training sessions per week targeting various aspects of your performance: strength, power, and speed. Additionally, there is one optional conditioning session to improve your recovery, enabling better on-field performance. You can easily repeat and reuse this program throughout the season.

This program is your opportunity to make a difference on the field. Take your performance to the next level!

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Tailored for success
Designed to elevate your on-field performance throughout the season and dominate your sport.. Every workout is precisely programmed to level up your season's potential.
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Building speed and power
The majority of sports nowadays are about being fast and powerful. This program will help you acquire ultimate strength, speed, and power to become the fastest and most agile version of yourself during the season."
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Enhance your conditioning
Optimizing conditioning for peak sports performance until the final moments of the game. An optional session is available to enhance your conditioning. If your specific training already covers sufficient conditioning, you can utilize this session with low volume as the ultimate recovery tool to prepare you for dominance in your sport!
Features
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Programming 3 days per week
Accessible and challenging in-season training designed for athletes of all levels, enhancing strength, speed and conditioning levels.
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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
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Sample Week
Week 1 of 8-week program
Monday
Week 1 Day 1 (Phase 1) - 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

Rear foot elevated split squats

3 x 5

C

Landmine RDL

3 x 8

D

Pull-ups

3 x 8

E

Incline dumbbell bench press

3 x 8

F

Stir the pot with gymball

3 x 15

G

2-2-4-2 Breathing

1 x 3:00

Wednesday
Week 1 Day 2 (Phase 1) - Full-body speed and power

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

B1

Hex bar jump

3 x 5

B2

Continuous CMJ

3 x 5

C1

Bench-press - dynamic

3 x 5

C2

Hip hinge med ball chest pass

3 x 5

D1

TRX inverted row

3 x 12

D2

Side plank hold

1 x 30

E

2-2-4-2 Breathing

1 x 3:00

Friday
Week 1 Day 3 (Phase 1) - Optional Conditioning

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

4 x 10 @ 0:15

C

2-2-4-2 Breathing

1 x 3:00

Coach
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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Level up your performance and dominate the season!

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

Get Ultimate In-season Blueprint
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The Proof
verified-athlete-avatar Radek Houser

Snowboardcross rider

Verified Athlete

"Snowboardcross is quite a new sport, but the demands on being explosive and well-conditioned are extreme. Following this program helped me improve my vertical jump by almost 5 inches over 12 weeks and tremendously impacted my performance on the board and the times I have been doing during my season."

Ultimate In-season Blueprint