Complete Athlete
Luke Rap Performance
Field Sports, Strength & Conditioning, Multi-sport, SpeedThis program is designed for those looking to push themselves as athletes. Chasing qualities like speed, acceleration, jumping, strength and power.
12 week program with 3 main blocks. Block 1 is 4 weeks, 5 days a week with a focus on building strength and capacity for later in the program. Block 2 is 3 weeks, 5 days a week with a focus on max strength. Following this there is a 1 week deload. Final block is 4 weeks, 6 days a week with a focus on speed and explosiveness, this is where some PR's get destroyed.
There is cardio work throughout the program, cannot forget how important endurance is to being an overall monster athlete. The main goal of the program in terms of endurance is to PR a 1 mile run.
Whether you're a current or "retired" athlete this program will elevate your performance. You may achieve things you only thought the "pros" can do, you will see your athletic ability change dramatically by the end of these 12 weeks.
Lets get to work!!
A
Cardio
1 x 5:00
B1
Band Pass Through
2 x 10
B2
Cat Cow
2 x 10
C1
Inchworm Push-Up
2 x 10
C2
TRX Row
2 x 15
D
Bench Press
10, 8, 6, 6 @ 7, 8, 9.1, 9.1
E
Weighted Chin Ups
3 x 6 @ 7, 9.1, 9.1
F1
Incline DB Bench Press
3 x 10
F2
1-Arm DB Row
3 x 10
G1
The Dip
15, 10, 10
G2
DB Bicep Curls
15, 10, 10
G3
DB Lateral Raise
15, 10, 10
A
Cardio
1 x 5:00
B1
Side Lunge
2 x 5
B2
Scoops
2 x 10
B3
Forward Lunge with Hands on Hips
2 x 5
B4
High Knee Hug
2 x 5
C1
Jumping Jacks
3 x 15
C2
Air Squat
3 x 10
D
Jump Squat
2 x 5
E
Vertical Jump
3 x 3
F
Max Effort Vertical Jump
4 x 2
G
Overhead Reverse MB Throw
3 x 4 @ 15 lb
H
Back Squat
10, 8, 5, 5, 5 @ 7, 8, 8, 9.1, 9.1
I
RDL
3 x 10 @ 8, 9, 9
A
Cardio
1 x 5:00
B1
Side Lunge
2 x 5
B2
Scoops
2 x 10
B3
Forward Lunge with Hands on Hips
2 x 5
B4
High Knee Hug
2 x 5
C1
Band Pass Through
2 x 10
C2
Cat Cow
2 x 10
D
Single Leg Deficit Sit Up
3 x 10
E
Landmine Bar Twist
3 x 6
F
Assault Bike
6:00, 3:00, 1:30 @ 7, 9, 10
A
Cardio
1 x 5:00
B1
Band Pass Through
2 x 10
B2
Cat Cow
2 x 10
C1
Inchworm Push-Up
2 x 10
C2
TRX Row
2 x 15
D
Bench Press
10, 8, 6, 6 @ 7, 8, 9.1, 9.1
E
Weighted Chin Ups
3 x 6 @ 7, 9.1, 9.1
F1
Incline DB Bench Press
3 x 10
F2
1-Arm DB Row
3 x 10
G1
The Dip
15, 10, 10
G2
DB Bicep Curls
15, 10, 10
G3
DB Lateral Raise
15, 10, 10
A
Cardio
1 x 5:00
B1
Side Lunge
2 x 5
B2
Scoops
2 x 10
B3
Forward Lunge with Hands on Hips
2 x 5
B4
High Knee Hug
2 x 5
C1
Jumping Jacks
3 x 15
C2
Air Squat
3 x 10
D
Jump Squat
2 x 5
E
Pogo Jumps
2 x 10
F
Broad Jump
3 x 3
G
Standing Triple Jump
4 x 2
H
Sled Sprints
5 x 10 @ 30 %
I
Hang Clean
5, 4, 2, 2, 2 @ 70, 75, 80, 85, 85 %
J
Partner Nordic Hamstring Curl
3 x 6
K
Sled Push
5 x 10
Luke Rapaport
Luke is a Certified Strength and Conditioning Specialist. Currently a private Strength and Conditioning coach located in New York. Has worked with a multitude of athletes from high school to college to pro.
