Athlete Built 1.0
MARNIK Strength and Conditioning
Athlete Built 1.0 is a 6-week program designed to ramp you up for higher-level sports performance training. Build muscle mass and increase strength and power with right programming that will progress you through the weeks with the intention to create adaptation.
SESSION DURATION: 60 min
SKILL LEVEL: Beginner/Intermediate
- If you're new to the weight room, this program is for you.
- If you are an advanced competitor who wants to stay strong and switch up that old gym routine, you can still add this program to your off-season court/field routine to pack on extra muscle.
Regardless of where you're at and the sport you play, the Athlete Built 1.0 program will deliver thoughtful programming to help you achieve progress efficiently and rise above your competition.
*Note: Athlete Built 2.0 (12-wk) Coming Soon
Prep
A
Prep 1
BW Squat x 10 Forward Lunge Twist x 5e Lateral Lunge Twist x 5e Single Leg RDL x 5e Handwalks x 5 High Plank Leg March x 20 Spiderman with Twist x 3e Hip Flexor to Hamstring Stretch x 8e Groin Stretch x 5e Pigeon Stretch x 20s e 90 90 Thoracic Rotations x 5e Shoulder ER Bridge x 10 Shoulder IR Bridge x 10 Hip Extensions with Hip Flexor ISO x 8e
B1
Box Jumps
3 x 5
B2
Stride Jumps
3 x 5
C1
Back Squat
3 x 10
C2
Pull-Ups
3 x 5
D1
DB Bench Presss
2 x 15
D2
Chest Supported Row
2 x 15
D3
DB Split Squat
2 x 15
E
Front Plank
3 x 45
Prep
A
Prep 1
BW Squat x 10 Forward Lunge Twist x 5e Lateral Lunge Twist x 5e Single Leg RDL x 5e Handwalks x 5 High Plank Leg March x 20 Spiderman with Twist x 3e Hip Flexor to Hamstring Stretch x 8e Groin Stretch x 5e Pigeon Stretch x 20s e 90 90 Thoracic Rotations x 5e Shoulder ER Bridge x 10 Shoulder IR Bridge x 10 Hip Extensions with Hip Flexor ISO x 8e
B1
MB Slams
3 x 5
B2
Standing MB Chest Throws
3 x 5
C1
Bar Bench Press
3 x 10
C2
DB RDL's
3 x 10
D1
Lat Pulldowns
2 x 15
D2
Heels Elevated Goblet Squat
2 x 15
D3
L-Sit DB Shoulder Press
2 x 15
E
Side Planks
3 x 30
Prep
A
Prep 1
BW Squat x 10 Forward Lunge Twist x 5e Lateral Lunge Twist x 5e Single Leg RDL x 5e Handwalks x 5 High Plank Leg March x 20 Spiderman with Twist x 3e Hip Flexor to Hamstring Stretch x 8e Groin Stretch x 5e Pigeon Stretch x 20s e 90 90 Thoracic Rotations x 5e Shoulder ER Bridge x 10 Shoulder IR Bridge x 10 Hip Extensions with Hip Flexor ISO x 8e
B1
Broad Jumps
3 x 5
B2
Skater Jumps
3 x 5
C1
Trap Bar Dead-lift
3 x 10
C2
Half-Kneeling 1-Arm Landmine Shoulder Press
3 x 10
D1
Incline DB Bench Presss
2 x 15
D2
Reverse Lunges (Knee Drive)
2 x 15
D3
1 Arm DB Row
2 x 15
E
Standing Cable Chops
3 x 10
Nik Marojevic
A Certified Strength and Conditioning Specialist and founder of Marnik S&C. Brings over a decade of experience coaching athletes across various sports and skill levels, including beginners, D1 competitors, and professionals. His expertise lies in enhancing athletes' strength, power, speed and agility while offering a comprehensive training system that addresses all dimensions of athletic growth.
Embrace the opportunity to transform the way you approach the weight room and achieve your goals.
Get Athlete Built 1.0
Kyra Palmbush
Volleyball player / NCAA D1 & D2
Verified Athlete"I love using the Athlete Built 1.0! I felt stronger, faster, and prepared to play after following the program. It is so easy to follow, with clear written instructions and videos and I would recommend it to any athlete looking to up their game!"