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.
The lowest cost I can give this to you at is $15 dollars, so that's what I'll do. Enjoy!
Features1 sessions per week
Must use App app to view and log training
Program Training
A
Run
A
Backward Sled Drag
2 x 2:00 @ 255 lb
Prep
B
Uppers Warmup Circuit
Dynamic (2 Each Side) 1) Grass Grabbers 2) SL RDL 3) Knee Hug + 007 Lunge 4) Ankle Pick/Pirformis Stretch 5) High Kicks 6) Spiderman Crawl 7) Forward Pogos + A Skip 8) Backwards Pogos + C Skip 9) Lateral A Skip
C1
Band Pull-Apart
2 x 10
C2
Med Ball Chest Pass To Ground
2 x 10
D
Bench Press
8, 5, 3, 3, 3, 5, 8 @ 55, 75, 88, 88, 88, 70, 50 %
E1
Split Squat ISO
4 x 20
E2
Long Lever Bridge
4 x 20
E3
Seated Hamstring Tantrums
4 x 20
F1
Seated DB Shoulder Press
4 x 8
F2
Seated Incline DB Curls
4 x 10
G
Cat Cow
1 x 4:00
A
Run
B
Run
6 x 800
Recovery
C
Lowers Cooldown
Cooldown - 60 Seconds Each Stretch 1) 1/2 Kneeling Adductor Rock 2) Scorpions 3) 1/2 Kneeling Hamstring Stretch
Prep
A
Ankle Prep Circuit
Bench Calf Stretch x30s Standing Tib Raises x20 Calf Raise ISO x10/10 x2
Circuit
B
Dynamic (10 Yds & Back) 1) Grass Grabbers 2) SL RDL 3) Knee Hug + 007 Lunge 4) Ankle Pick/Pirformis Stretch 5) High Kicks 6) Spiderman Crawl 7) Forward Pogos + A Skip 8) Backwards Pogos + C Skip 9) Skater Jump to Broad Jump
Prep
C
Lowers Activation + Stabilization (2)
Cossack Squats x5e Banded Side Plank Clamshell x20s each Copenhagen Plank x20s each x2
D
Push-Up
3 x 60
E
Walking Lunges
4 x 10
F
Sumo Deadlift
8, 5, 3, 3, 3, 5, 8 @ 55, 75, 88, 88, 88, 70, 50 %
G1
Weighted Chin Ups
4, 4, 4, 20 @ 70, 70, 70, 0 lb
G2
DB Overhead Tricep Extension
4 x 8
H
Legs-Up-The-Wall
1 x 4:00
A
Run
A
Run
B
Run
@ 10:00
C
Run
Prep
A
Ankle Prep Circuit
Bench Calf Stretch x30s Standing Tib Raises x20 Calf Raise ISO x10/10 x2
Circuit
B
Dynamic (10 Yds & Back) 1) Grass Grabbers 2) SL RDL 3) Knee Hug + 007 Lunge 4) Ankle Pick/Pirformis Stretch 5) High Kicks 6) Spiderman Crawl 7) Forward Pogos + A Skip 8) Backwards Pogos + C Skip 9) Skater Jump to Broad Jump
Prep
C
Lowers Activation + Stabilization (2)
Cossack Squats x5e Banded Side Plank Clamshell x20s each Copenhagen Plank x20s each x2
D1
Approach Vertical Jump
D2
Vertical Jump
D3
Box Jump
Prep
E
Clean Warmup Complex
**2 Rounds** - RDL x3 - High Pull x3 - Hang Clean x3
F
Power Clean
5, 3, 3, 3, 3 @ 55, 70, 88, 88, 88 %
G1
Weighted Pull Ups
4, 4, 4, 20 @ 70, 70, 70, 0 lb
G2
Push-Up
3 x 60
H1
Pendlay Row
4 x 8
H2
DB Overhead Tricep Extension
4 x 8
I
Legs-Up-The-Wall
1 x 4:00
A
Run
