Athletic Prep
The Athletic Prep program is a comprehensive and dynamic training regimen designed to develop true athleticism, enhancing speed, strength, and power. This program operates on a rotating 4-week cycle, ensuring continuous progress and adaptation for athletes of all levels. With a focus on key areas such as Olympic lifts, power lifts, acceleration, and change of direction, Athletic Prep equips athletes with the foundational and advanced skills necessary to excel in their respective sports.

Program Structure
Duration: Ongoing, with a rotating 4-week cycle
Frequency: Multiple sessions per week, customized to individual needs and schedules
Target Audience: Athletes of all levels seeking to enhance their overall athletic performance

Key Components
1. Olympic Lifts:
   - Exercises: Snatch, Clean and Jerk, variations of these lifts
   - Benefits: Improves explosive power, coordination, and full-body strength

2. Power Lifts:
   - Exercises: Squat, Deadlift, Bench Press, variations of these lifts
   - Benefits: Increases maximal strength, muscle mass, and overall power

3. Functional Training:
   - Exercises: Kettlebell swings, medicine ball throws, battle ropes
   - Benefits: Enhances overall athletic ability, improves functional strength, and boosts performance in everyday activities

4. Bodybuilding for Hypertrophy:
   - Exercises: Isolation exercises, high-repetition compound movements
   - Benefits: Increases muscle size, improves muscle definition, and enhances overall physique

5. Plyometrics:
   - Exercises: Box jumps, depth jumps, bounding exercises
   - Benefits: Develops explosive power, improves neuromuscular coordination, and enhances athletic performance

6. Acceleration Training:
   - Exercises: Sprints, resisted runs, plyometric drills
   - Benefits: Enhances start speed, short-distance speed, and quickness off the mark

7. Change of Direction (COD) Training:
   - Exercises: Agility drills, shuttle runs, cone drills
   - Benefits: Improves agility, quickness, and the ability to change direction rapidly and efficiently

8. Speed Development:
   - Exercises: Form running, overspeed training, interval sprints
   - Benefits: Increases top-end speed, running economy, and overall sprint performance

Training Phases
Training phases will change throughout the year to highlight one attribute that is being enhanced. This approach ensures that athletes experience continuous progression and adaptation, preventing plateaus and promoting peak performance. Each phase will focus on different aspects such as strength, power, speed, or hypertrophy, ensuring a well-rounded development of athleticism.

Benefits of Athletic Prep
- Enhanced Athletic Performance: Comprehensive training that targets all aspects of athleticism, ensuring well-rounded development.
- Injury Prevention: Emphasis on proper technique, mobility, and stability reduces the risk of injuries.
- Customized Programming: Adaptable to the needs and goals of individual athletes, ensuring optimal progress and results.
- Continuous Progression: Rotating 4-week cycle prevents plateaus and promotes continuous improvement.

Who Can Benefit
- Aspiring Athletes: Those looking to improve their performance in sports such as basketball, soccer, track and field, and more.
- Seasoned Athletes: Individuals seeking to maintain peak performance and gain a competitive edge.
- Fitness Enthusiasts: Anyone interested in improving their overall strength, speed, and athleticism.

Join the Athletic Prep program and take your athletic performance to the next level. Embrace the challenge, push your limits, and achieve your goals with a structured, science-backed training regimen designed for excellence.