The Athlete Split: 4/5 days
JT Performance
Strength & ConditioningMost training programs build strength and ignore everything else.
The Athlete Split is a 6-week off-season training program for contact athletes who want to build strength, speed, size and conditioning - while learning how to balance it all and build athleticism that actually transfers to sport.
A1
DB Pullover
2 x 12
A2
Incline DB Y Raise
2 x 12
B1
Behind the Neck Jerks
3 x 5
B2
Manual Resistance Isometric Neck (Front, Side, Back)
3 x 0:20
C1
Bench Press
8, 8, MAX @ 65, 70, 75 %
C2
Couch Stretch
3 x 0:30
D
T-bar Row into Kelso Shrugs
2 x 8
E
Chin-Up
2 x 7
F
Cable Unilateral Overhead Cable Extensions
2 x 12
A
Single Leg Hops
3 x 5
B
Sled Sprints
5 x 10
C1
Back Squat
8, 8, MAX @ 65, 70, 75 %
C2
Barbell Thoracic/Lat Stretch
3 x 0:30
D
RDL
2 x 6
E
Leaning Seated Hamstring Curls
2 x 8
F
Smith Machine Calf Raise
2 x 10
A
Bent Over Cable Rotation (with anchor)
2 x 6
B
GHD Sit-Up
Circuit
C
4minutes on @ 85% of maximum heart rate w/1minute off Perform 4 reps (20minutes) Without a heart rate monitor: Work for 4 minutes at a hard but sustainable pace. You should be breathing heavily, but still just about able to speak in short phrases (say 3-4 words). Ideally, switch between different cardio machines each round. For example: Airdyne, bike, rower, ski-erg, or any machine you prefer. I wouldn’t recommend extra running for most people. If you only have access to one machine, I’d choose the airdyne. It’s usually easier to keep your effort in the right zone. But ultimately, use whatever you have available.
A
Box Jump
3 x 2
B
Box Squat
3 x 5
C1
Incline Power Push Ups
3 x 3
C2
Close Grip Bench Press
12, 9, 9 @ MAX, _ , _ kg
C3
Manual Resistance Isometric Neck (Front, Side, Back)
3 x 0:20
D
Snatch Grip Back Extensions
2 x 9
E
T-Bar Row
2 x 9
F
Dips
2 x 10
G
Seated Incline DB Curls
2 x 10
A
Speed Session Warm-up
B
A-Skip
2 x 20
C
Straight Leg Bounds
2 x 20
D
Acceleration Bound
2 x 20
E
Zig Zag Bounds
2 x 20
F
Standing Broad Jump
2 x 3
G
Sprint
10, 10, 10, 10, 20, 20, 20
H
Shuttle Run
4 x 150
Jack Tyler
Strength & Conditioning Coach for contact athletes. 13+ years’ experience across professional rugby, American football, GAA, judo, MMA, BJJ and football. Former master’s-level lecturer. Worked with Olympic medallists, All Blacks and NFL players.
