ARETO ATHLETE PROGRAM
ARETO Performance
Field Sports, Multi-sport, Football , Basketball, Handball, Soccer, VolleyballARETO ATHLETE PROGRAM
Build Strength. Move Faster. Perform Better.
ARETO ATHLETE PROGRAM is a complete Strength & Conditioning system designed for athletes who want to become stronger, more explosive, faster, and more resilient on the field, court, or track.
Built for athletes aged 16+ competing in sports such as Flag Football, American Football, Rugby, Basketball, Handball, Volleyball, Soccer, and other performance-based sports, this program combines elite-level strength development with proven athletic performance methods.
Unlike traditional gym programs focused only on muscle growth, ARETO ATHLETE develops the qualities that directly transfer to sport:
✔ Maximum Strength
✔ Explosive Power
✔ Acceleration & Sprint Speed
✔ Change of Direction Ability
✔ Athletic Movement Quality
✔ Injury Resilience
✔ Core Strength & Stability
✔ Work Capacity & Conditioning
The program follows a continuous performance model built around 3 progressive training blocks that cycle throughout the year, allowing athletes to develop long-term athleticism without plateaus.
If your goal is to become stronger, faster, more explosive, and better prepared for competition, ARETO ATHLETE provides the complete system to get there.
EXPECTED RESULTS
With consistent effort and recovery, athletes can expect:
✓ Increased Strength Levels
✓ Improved Vertical Jump
✓ Faster Sprint Times
✓ Better Change of Direction Performance
✓ Improved Power Output
✓ Enhanced Athletic Conditioning
✓ Greater Durability & Injury Resistance
Train like an athlete. Perform like an athlete. Become the athlete others struggle to keep up with. ARETO ATHLETE – Built For Performance.
Prep
A
WARM UP & MOBILITY 1
Assault Athletic Warm-Up Circuit Jump Rope 2 × 30 sec Execution: Light rhythmic jumps. Rest: 15 sec World's Greatest Stretch 1 × 5/side Execution: Rotate through the thoracic spine while maintaining hip position. Wall Ankle Mobility 1 × 10/side Execution: Rotate through the thoracic spine while maintaining hip position. 90/90 Hip Switch 1 × 10 Execution: Rotate smoothly between hip positions. ACTIVATION Glute Bridge 2 × 10 Execution: Drive hips upward and squeeze glutes. Rest: 30 sec Broad Jump 3 × 3 Load: Bodyweight Execution: Jump horizontally as far as possible and stick the landing. Rest: 60 sec
B1
Back Squat
4 x 3
B2
Box Jumps
4 x 3
B3
DB Jump Squat
4 x 3
B4
Pogo Jump
4 x 10
C
Romanian Deadlift (RDL)
4 x 6
D
Bulgarian Split Squat
3 x 16
E
5-10-5 Shuttle
4 x 15
F
Chest-Supported DB Row
3 x 10
G
Seated Leg Curls
3 x 12
H
Calf Raise
3 x 15
I
Paloff Press
3 x 20
J
Dead Bug
3 x 16
Recovery
K
COOLDOWN 1
Hip Flexor Stretch 1 × 30 sec/side Glute Stretch 1 × 30 sec/side Hamstring Stretch 1 × 30 sec/side Adductor Stretch 1 × 30 sec/side Calf Stretch 1 × 30 sec/side Nasal Breathing 2–3 min
Prep
A
WARM UP & MOBILITY 2
Jump Rope 2 × 30 sec Execution: Light rhythmic contacts. Rest: 15 sec World's Greatest Stretch 1 × 5/side Execution: Open hips and thoracic spine. Cossack Squat 1 × 8/side Execution: Sit into one hip while keeping the opposite leg extended. Deep Squat Pry 1 × 30 sec Execution: Open hips and ankles. Bodyweight Squat Jump 2 × 5 Execution: Prepare for explosive work. Rest: 30 sec Skater Jump 3 × 5/side Load: Bodyweight Execution: Jump laterally and stabilize before the next repetition. Rest: 60 sec
B
Squat Jump
4 x 4
C
Depth Jump
4 x 3
D
Bounds
3 x 20
E
Front Squat
4 x 5
F
Pull-Up
4 x 6
G
Incline DB Bench Press
3 x 10
H
Lat Pull Downs
3 x 10
I
Seated Calf Raise
3 x 15
J
Hollow Hold
3 x 0:20
K
Cable Cross Woodchop
3 x 20
Recovery
L
COOLDOWN 1
Hip Flexor Stretch 1 × 30 sec/side Glute Stretch 1 × 30 sec/side Hamstring Stretch 1 × 30 sec/side Adductor Stretch 1 × 30 sec/side Calf Stretch 1 × 30 sec/side Nasal Breathing 2–3 min
Conditioning
A
WARM-UP & MOBILITY 3
Light Jog 2 min Execution: Gradually increase body temperature. Wall Ankle Mobility 1 × 10/side 90/90 Hip Switch 1 × 10 World's Greatest Stretch 1 × 5/side A-Skip 2 × 15 m Execution: Maintain stiffness and timing. Rest: 30 sec Pogo Jump 2 × 15 Execution: Quick elastic contacts. Rest: 30 sec
B
Falling Starts
4 x 10
C
Sprint
4 x 10
D
Flying 40s
4 x 20
E
Shuffle to Sprint
1 x 8
F
Trap Bar Deadlift
4 x 4
G
DB Bench Press
3 x 8
Circuit
H
12 MIN AMRAP 8 Burpees 10 Reverse Lunges 12 Push-Ups 20 Mountain Climbers
I
Chest-Supported DB Row
3 x 12
J
Lying Leg Curl
3 x 12
K
Calf Raise
3 x 15
L
Crunches w/ Weight
3 x 10
M
Bird Dog
3 x 16
Recovery
N
COOLDOWN 1
Hip Flexor Stretch 1 × 30 sec/side Glute Stretch 1 × 30 sec/side Hamstring Stretch 1 × 30 sec/side Adductor Stretch 1 × 30 sec/side Calf Stretch 1 × 30 sec/side Nasal Breathing 2–3 min
When you join a team you’re getting more than programming, you’re joining an online community.
ARETO ATHLETE PROGRAM
ARETO ATHLETE PROGRAM
ARETO ATHLETE PROGRAM
