Athlete Built 1.0

MARNIK Strength and Conditioning

Coach
Nik Marojevic

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

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Effectively Build Muscle
Add lean muscle mass by following the exact Set and Rep schemes in the program. The program takes you through all the mechanisms needed for optimal muscle development. Look good and feel good.
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Power Development
Yes, the main goal is to build muscle and strength BUT, as athletes, we always need to be doing athletic movements. So, every day of the program will start with powerful exercises to keep you explosive and fast while you're getting stronger.
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Adopt a Solid Strength Base
Become strong enough to move your competition around. Build a robust strength foundation upon which you can build many athletic qualities such as speed and explosiveness.
Features
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Programming 3 days per week
Strength and power training that’s accessible and challenging for athletes of any level or background.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coach will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Medball // Dumbbells // Cable Machine
Recommended
Plyo Boxes // Bands // Trap Bar
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Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1

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

Tuesday
Week 1 Day 3

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

Thursday
Week 1 Day 5

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

Coach
coach-avatar 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.

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Dominate your sport.

Embrace the opportunity to transform the way you approach the weight room and achieve your goals.

Get Athlete Built 1.0
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FAQs
Who is this program for?
Any athlete. This program is especially encouraged for those who want to begin their training journey and don't know where to start. However, individuals of any level are welcome to add this to their routine and build significant gains.
What if I miss a day?
You can move your workout to another day, whichever day you like. However, it is still recommended that you leave a day in between the workouts for recovery. Note that you might need to shift a few workouts to accommodate for optimal recovery.
Is the program customized for me?
No. This is a universal program. Make sure you read all of the instructions to see if the program fits your needs, availability, and equipment before purchasing. However, if you need specialized programming, you can reach out to us directly for remote training.
Can I combine Athlete Built 1.0 with another program?
Any conditioning and speed and agility program can be combined with Athlete Built 1.0 but no extra weightlifting is suggested.
Can I do this program while I am in season?
It is not recommended that you this program in season.
Can I do this training on days I have practice?
Yes. Get used to it. That is what athletes do at an elite level and this program is specifically designed to get you there.
The Proof
verified-athlete-avatar 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!"

Athlete Built 1.0