Athletic Bodyweight Program
KP Sports Performance
Basketball, Soccer, Football , Volleyball, Track & FieldBECOME AN ELITE ATHLETE ANYWHERE, ANYTIME
No weights. No excuses. Just pure athletic training.
The Athletic Bodyweight Program is an 8-week training plan designed to help you sprint faster, jump higher, and build functional strength—all with nothing but your bodyweight. Perfect for athletes who don’t have access to a weight room but still want elite-level results.
🏆 Program Structure (8 Weeks)
Train 4x per week + 2 active recovery days to maximize progress:
Day 1 – Multidirectional & Agility Sharpen your change of direction, footwork, and conditioning.
Day 2 – Vertical Power Explosive plyometrics and jump training to increase vertical leap.
Day 3 – Speed Day Sprint-focused drills to improve acceleration and top speed.
Day 4 – Bodyweight Strength Athletic strength work using only your bodyweight—no equipment needed.
Active Recovery Days
Core Stability & Mobility → Build stability, prevent injuries, and speed recovery.
Regen + Recovery → Stretching and flexibility sessions to restore range of motion.
🎯 Why This Program Works
✅ No gym required—train anywhere, anytime.
✅ Develop speed, agility, and explosiveness like a true athlete.
✅ Stay motivated with structured, progressive workouts.
✅ Includes a BONUS Sports Nutrition eBook to fuel your training.
🔥 Train smarter. Move faster. Jump higher. With the Athletic Bodyweight Program, you’ll unlock the performance of an elite athlete—no matter where you train.
👉 Join now and start your 8-week transformation.
A1
ABP - Adductor T-Spine Rotation
2 x 8
A2
ABP - WGS
2 x 8
A3
ABP - Lateral Lunge T Spine Rotation
2 x 8
B1
ABP - 180 Lateral Lunge
2 x 1 @ 20
B2
ABP - Side Swipe
2 x 1 @ 20
B3
ABP - Lateral March
3 x 20
C1
ABP - Lateral Shuffle Stick
2 x 8
C2
ABP - Lateral Push Step
2 x 8
C3
ABP - Lateral Crossover Stick
2 x 8
D1
ABP - Rapid Feet Hip Turn
3 x 5
D2
ABP - Quick Lateral Jumps
3 x 15
E
ABP - Rapid Hip Turn Shuffle
3 x 5
F
ABP - Split Stance Deceleration
3 x 5
G
ABP - Quick Hurdle Crossover
3 x 10
H
ABP - Crossover Reverse Pivot
3 x 6
I
ABP- Backpedal Sprint Deceleration
3 x 6
J
ABP - Tempo Run
3 x 1 @ 1212
A1
ABP - Bodyweight Squat
2 x 8
A2
ABP - Behind The Neck Hip Hinge
2 x 8
A3
ABP - Arm Swipe
2 x 8
B1
ABP - Forward Lunge Rotation
2 x 10
B2
ABP - Hybrid Mobility
2 x 8
B3
ABP - Stationary Frankenstein
3 x 10
C1
ABP - Double Leg Snapdown
2 x 8
C2
ABP - Single Leg Snapdown
2 x 8
C3
ABP - Double Leg Snapdown Pause Vertical Jump
2 x 8
D1
ABP - Double Leg Speed Box Hops
3 x 10
D2
ABP - Ankle Jumps
3 x 15
D3
ABP - Single Leg Vertical Jump
3 x 6
E1
ABP - Jumping Depth Drop
3 x 5
E2
ABP - Drop Jump
3 x 10
F
ABP - 2 Step Vertical Jump
3 x 6
G
ABP - Running Single Leg Vertical Jump
3 x 6
A1
ABP - Dynamic Plank
3 x 10
A2
ABP - Supine Opposite Knee Hug
3 x 10
A3
ABP - Squat to Stand
3 x 10
A4
ABP - Supine Hamstring Stretch
3 x 10
A5
ABP - Single Leg RDL Reach
3 x 10
A6
ABP - Dynamic Spiderman Lunge
3 x 10
A1
ABP - Glute Bridge March
2 x 10
A2
ABP - WGS
2 x 10
A3
ABP - Split Squat Rotation
2 x 5
B1
ABP - Forward Lunge Rotation
2 x 10
B2
ABP - Hybrid Mobility
2 x 5
B3
ABP - Stationary Frankenstein
2 x 10
C1
ABP - A Marches
2 x 2 @ 20
C2
ABP - A Double Switch
2 x 2 @ 20
C3
ABP - A Triple Switch
2 x 2 @ 20
C4
ABP - Split Jumps
2 x 6
D
ABP - 2 Point Sprint
3 x 2 @ 20
E
ABP - 3 Point Sprint
3 x 2 @ 30
F
ABP - Flying Sprint
3 x 1 @ 10, 20, 30
G
ABP - Broad Jump
3 x 6
H
ABP - Tuck Jumps
3 x 6
I
ABP - Single Leg Tuck Jumps
3 x 6
J1
ABP - Wall Drill Quick Switch
3 x 12
J2
ABP - Stationary High Knees
3 x 15
J3
ABP - Sprint Backpedal
3 x 15
A1
ABP - Yoga Pike Pushup
2 x 10
A2
ABP - Dynamic Plank
2 x 10
A3
ABP - Prone YTW
B1
ABP - Drop Squat Inch Worm
2 x 10
B2
ABP - Hybrid Mobility
B3
ABP - Forward Lunge Rotation
C1
ABP - Drop Squat
2 x 8
C2
ABP - Plyo Pushup
2 x 8
C3
ABP - Single Leg RDL Swimmers
2 x 5
D1
ABP - Overhead Reach Reverse Lunge Quick Switch
3 x 8
D2
ABP - Lateral Bear Crawl
3 x 8
E1
ABP - Wide Drop Pushup
3 x 8
E2
ABP - Lateral Lunge Overhead Reach
3 x 8
F1
ABP - Pistol Squat
3 x 8
F2
ABP - Single Leg RDL Airplane
3 x 5
F3
ABP - Underhand Chinup
3 x 5
A1
ABP - Foam Roll Adductors
3 x 12
A2
ABP - Pigeon Stretch Rotation
3 x 10
A3
ABP - Reverse Nordic Iso
3 x 20
A4
ABP - Reverse Nordic
3 x 10
A5
ABP - WGS to Childs Pose
3 x 10
A6
ABP - Rotational Single Leg RDL w/o Ball
3 x 10
A7
ABP - Half Kneel Hip Flexor Stretch
3 x 10
Coach Kyle Paraggua
Coach Kyle is the Owner & Head Strength & Conditioning Coach at KP Strength & Performance. Coach Kyle is known for his detailed and results-driven training and for his complete dedication to his clients as he purposefully sets out to help them feel, look and perform better. Kyle's experience includes working with professional athletes, Olympic-level athletes, and youth athletes and teams.
Sprint faster, jump explosively, and get stronger. All bodyweight exercises to give you the results you want without needing a weight room.
Get Athletic Bodyweight Program
Dee F.
Basketball Athlete
Verified Athlete"I didn’t always have access to a weight room, so this bodyweight program was perfect for me. After 8 weeks, I was jumping higher, running faster, and felt stronger on the court without touching a single weight. I’ve never felt more athletic and it shows in my game."
Sage H.
Athlete
Verified Athlete"I didn’t think bodyweight training could make such a big difference, but this program completely changed how I move. I’m quicker, more explosive, and way more confident in my athleticism. The best part is I can do it anywhere no gym needed."
Darren L.
Athlete
Verified Athlete"After 8 weeks on the Athletic Bodyweight Program, I actually added 4 inches to my vertical jump, and noticed a huge improvement in overall strength and explosiveness. I feel faster, stronger, and more athletic than I have in years."
