Athlete Barbell Strength Training
Acceleration Sports Performance
Strength & ConditioningThis program is built to maximize strength, power, and durability by blending progressive overload on foundational lifts with targeted accessory work for balance, stability, and resilience. Across each block, athletes move from strength endurance and hypertrophy into heavier, more explosive work, developing not only raw strength but also control, coordination, and mobility through unilateral and tempo-based movements. Core stability, grip, and shoulder health are emphasized throughout, ensuring long-term durability and carryover to sport and life. Whether your goal is building a stronger base, improving athletic performance, or becoming more resilient overall, this program delivers a complete, structured path for real results.
A
Limber 11
B
Back Squat
3 x 5 @ 75 %
C
Bench Press
5 x 5 @ 75 %
D
DB Split Squat
2 x 3
E
DB Incline Row
2 x 12
F
DB Elevated Single Leg Squat
2 x 8
G
Hammer Curl
2 x 20
H
DB Farmer's Carry
2 x 30
A
Limber 11
B
Trap Bar Deadlift
5 x 10 @ 60 %
C
Incline DB Bench Press
3 x 12.15
D
RDL
4 x 4
E
Pull-Up
5 x 3
F
Glute Bridge
2 x 12
G
Bear Holds
2 x 30
H
DB Russian Twist
2 x 15
I
Bent Over Rear Delt Fly
2 x 30
A
Limber 11
B
Pause Back Squat
8 x 2 @ 50 %
C
Bench Press
6 x 3 @ 60 %
D
DB Lunges
2 x 4
E
KB Overhead Press
2 x 8
F
Side Lunge
2 x 12
G
DB Tricep Extension
2 x 20
H
Hanging Leg Raise
2 x 15
Acceleration Staff
For over 17 years, Acceleration Sports Performance remains the top sports performance centers in the country.
In short, this program gives you a clear, proven path to becoming stronger, more athletic, and more resilient—so you can perform at your best and stay there.
Get Athlete Barbell Strength Training
Acceleration Athlete
D1 athlete
Verified Athlete"This program helps train to get strong in ways that have direct transfer to sport"
