Evan Titus Fitness
General Fitness, Weightlifting, Powerlifting, MarathonThe Athlete Program is BUILT for those who need speed, strength, power, and endurance. It provides the ultimate combo of heavy lifting, plyometrics, speed work, and endurance that will help you perform at the level you want.
Based on the West Side Barbell Conjugate method and other science-backed methods of training, this program will get you to where you want to be as an athlete. These 4 weeks CAN and SHOULD be repeated to see more dramatic increases in strength while maintaining cardiovascular fitness.
Features1 sessions per week
Must use App app to view and log training
Program Training
A1
Static Stretch
1 x 4:00
A2
Dynamic Stretch
1 x 4:00
B
Sled Sprints
4 x 20
Circuit
C
Clean Warmup *2 Rounds* Clean Pull x5 Hang Power Shrug x5 Clean High Pull x5
D
Clean
5, 1, 1, 1, 2 @ 50, 90, 100, 105, 90 %
E1
1/2 Kneeling to Vertical Jump
2 x 2
E2
Kneeling Jump to Vertical Jump
2 x 2
F
Back Squat
8, 5, 2, 2, 2, 2, 2, 2, 2, 2 @ 40, 50, 60, 60, 60, 60, 60, 60, 60, 60 %
G1
Depth Drop
3 x 5
G2
Single Leg Depth Drop To Skater Jump
3 x 5
H1
ATG Split Squat
2 x 15
H2
Tibialis KB Raise
2 x 10
I1
90/90 Stretch
2 x 10
I2
WORLD'S GREATEST STRETCH
2 x 10
A1
Static Stretch
1 x 4:00
A2
Dynamic Stretch
1 x 4:00
B1
Band Pull-Apart
2 x 10
B2
Banded Overhead Tricep Extention
2 x 10
B3
Banded Chest Press
2 x 10
C
Bench Press
8, 5, 3, 1, 1, 1, 3 @ 50, 70, 75, 90, 100, 105, 90 %
D
Push Press
3 x 5
E
Weighted Pull Ups
3 x 6 @ 22.5 lb
F
Supinated Grip Barbell Row
3 x 5
G
Tibialis KB Raise
2 x 10
H1
Kneeling Scapula Threads
2 x 10
H2
Kneeling Hip Flexor/Quad Stretch
2 x 10
A1
Static Stretch
1 x 4:00
A2
Dynamic Stretch
1 x 4:00
B1
1/2 Kneeling to Vertical Jump
2 x 3
B2
Saigon Squat w/ Rotation
2 x 3
C
Deadlift
8, 5, 3, 1, 1, 1, 3 @ 50, 70, 75, 90, 100, 105, 90 %
D1
Single Leg Hip Thrust
3 x 5
D2
Barbell Nordic Curl
3 x 5
E
Bulgarian Split Squat
3 x 5
F1
Torque Tank Backwards Sled Drag
4 x 20
F2
Tibialis KB Raise
3 x 10
G1
90/90 Stretch
2 x 10
G2
WORLD'S GREATEST STRETCH
2 x 10
A1
Static Stretch
1 x 4:00
A2
Dynamic Stretch
1 x 4:00
Prep
B
Snatch Warmup
Snatch Warmup Snatch Pull x5 Snatch High Pull x5 OH Squat x5
C
Snatch
5, 1, 1, 1, 3 @ 75, 95, 100, 105, 85 %
D1
Band Pull-Apart
2 x 10
D2
Banded Overhead Squat
2 x 10
D3
Banded Push Press
2 x 10
E
Bench Press
8, 5, 3, 3, 3, 3, 3, 3, 3, 3 @ 40, 50, 60, 60, 60, 60, 60, 60, 60, 60 %
F
Landmine Row-to-Press
3 x 10
G
Mixed Grip Pull-Up
3 x 12
H1
KB Waiter's Carry
3 x 80
H2
Tibialis KB Raise
3 x 10
I1
SL Downward Dog + Pigeon
2 x 1:00
I2
Kneeling Scapula Threads
2 x 10
