THE ATHLETE SYSTEM
Modern Athlete Society
Strength & ConditioningTHE ATHLETE SYSTEM
The most complete athletic performance program I've ever built. The program I wish I had years ago.
Years of professional sport, studying, experimenting, mistakes and lessons learned the hard way have shaped this system. Everything I've learned into one structured 12-week program. Stop wasting off-seasons. Start building the athlete you want to become.
WHAT WILL YOU DEVELOP?
01. GET FASTER Develop acceleration and maximum velocity through dedicated sprint training. Improve sprint mechanics and become faster where it matters.
02. JUMP HIGHER. BECOME MORE EXPLOSIVE. Develop explosive power, reactive strength and your ability to produce force quickly through structured plyometric and power training.
03. GET STRONGER. Build a stronger physical foundation through progressive resistance training. Develop strength that supports your athletic performance, not just numbers in the gym.
04. BUILD ATHLETIC MUSCLE. Build muscle, develop upper-body strength and create a stronger, more resilient physique. This isn't bodybuilding. It's building the muscle and physical foundation that support athletic performance.
05. BUILD A COMPLETE ATHLETIC ENGINE. Develop your aerobic capacity, conditioning and ability to repeat high-intensity efforts. Build the engine to support your performance.
EVERYTHING YOU NEED. NOTHING YOU DON'T.
WHO IS THIS FOR?
For serious athletes who want to transform their athleticism during the off-season and anyone who wants to become stronger, faster, more explosive and better conditioned through one clear training system.
A COMPLETE APPROACH TO ATHLETIC DEVELOPMENT.
Prep
A
Speed Prep
Easy walk back between reps and sets. Recover as you need! 2x 10mt Walking March 2x 10mt A March into Skip 2x 10mt A Skip 2x 10mt B Skip 2x8 Wall Drive Switches 2x6 Wall Drive Double Switches
Prep
B
Aerobic Plyometrics
Use different pogo jump variations (normal, front to back, side to side, etc.). Be creative and try as many variations as you like. The goal is to explore different movement patterns while keeping the intensity LOW. This week, the target intensity is RPE 5/10. - Perform approximately 10 jumps. - Rest for 15 seconds. - Repeat the circuit until you reach 6 minutes.
C
Bounds for Distance
3 x 20 @ 5
D
Power Skips for Distance
3 x 20 @ 5
E
Hill Sprint
4 x 10
F
Back Squat
3 x 5-8 @ 6
G
Hip Thrust
3 x 5-8 @ 6
H1
Seated Machine Hamstring Curl
1 x 8-12 @ 7
H2
Smith Machine Calf Raise
1 x 8-12 @ 7
I
Box Breathing (4-4-4-4)
1 x 5:00
Prep
A
Speed Prep
Easy walk back between reps and sets. Recover as you need! 2x 10mt Walking March 2x 10mt A March into Skip 2x 10mt A Skip 2x 10mt B Skip 2x8 Wall Drive Switches 2x6 Wall Drive Double Switches
B
Spring Ankle ISO 1
2 x 45
C
Tempo Runs
10 x 90
D
MB Slam to Rotational Toss
2 x 6
E1
Chin Up
3 x 5-8
E2
Bench Press
3 x 5-8 @ 7
F
T-Bar Row
2 x 8-12 @ 7
G
Landmine Anti-Rotation
2 x 5-8 @ 7
H
Box Breathing (4-4-4-4)
1 x 5:00
A
Single Leg Hip Flexion ISO
2 x 45
Prep
B
Plate Hop Sequence
Rest as long as you need between sets and exercises! 2x 30s 2 Feet Front to Back 2x 30s 2 Feet Side to Side 2x each leg 15s Single Leg Front to Back 2x each leg 15s Single Leg Side to Side 2x each leg 15s Single Leg Front Back Side Side
C
Light Tier Step Up Pogos
2 x 20
D1
Push Press
2 x 5 @ 65 %
D2
Natural Drop Rebounds
2 x 10
E1
Box Squat
3 x 3 @ 50 %
E2
Seated Box Jump
3 x 5
F1
Standing Cable Hip Flexion
2 x 8-12 @ 7
F2
Smith Machine Calf Raise
2 x 5-8 @ 7
G
Box Breathing (4-4-4-4)
1 x 5:00
Prep
A
Speed Prep
Easy walk back between reps and sets. Recover as you need! 2x 10mt Walking March 2x 10mt A March into Skip 2x 10mt A Skip 2x 10mt B Skip 2x8 Wall Drive Switches 2x6 Wall Drive Double Switches
B
PJF Single Leg Dance Hops
2 x 20 @ 5
C
Power Skips for Height
3 x 20 @ 5
D
Single Leg Hops 1
2 x 10 @ 5
E
Broad Jump
2 x 3
F
Hill Sprint
3 x 20
G
Smith Machine Reverse Lunge
2 x 4-6 @ 6
H
RDL
2 x 5-8 @ 6
I
Lying Cable Hip Flexion
2 x 8-12 @ 7
J
Box Breathing (4-4-4-4)
1 x 5:00
A1
DB Shoulder Press
3 x 5-8 @ 7
A2
Neutral Pull Up
3 x 5-8 @ 7
B1
DB Lateral Raise
3 x 10-15 @ 7
B2
DB Skull Crusher
3 x 8-12 @ 7
C1
Single Leg Calf Raise Yielding ISO
2 x 45 @ 7
C2
Hanging Leg Raises
2 x 10-15 @ 8
D
Zone 2 Off Feet Conditioning
1 x 40:00 @ 6
E
Box Breathing (4-4-4-4)
1 x 5:00
Reinis Reinholds
Former professional athlete turned strength & conditioning coach. I built Modern Athlete Society to bring together everything I've learned through years of professional sport, training, studying and hands on experience.
You can keep training without a clear direction and hope for results. Or you can use a proven system that gives your training the structure, direction and progression needed to make real improvements. Your athletic future is in your hands. Start today.
Get THE ATHLETE SYSTEM