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