The Athlete Blueprint
Wise Performance
Olympic Lifting, Strength & Conditioning, Field Sports, Multi-sportThe Athlete Blueprint is a structured monthly training system built to develop the qualities that matter most for real athletic performance: speed, strength, power, work capacity, and durability. Most athletes train hard but never follow a system that truly progresses these qualities over time, which is why results often stall. This program is designed to eliminate that problem by giving you a clear, intentional plan that balances high-output training with the right amount of recovery so you can continue improving without unnecessary fatigue. Instead of random workouts, every session has a purpose and fits into a larger progression, allowing you to build real, transferable performance that shows up in your sport or daily training.
Inside the program, you’ll move through a combination of sprint work, heavy compound lifting, dynamic and Olympic-based movements, aerobic development, and targeted accessory work. These elements are not just included—they are strategically organized to work together, helping you produce more force, move faster, handle more volume, and stay durable over time. Volume and intensity are carefully managed so you’re not just working hard, but actually progressing week to week. This system is built for athletes who want to train seriously, stay consistent, and track their development as they improve.
The weekly structure
MONDAY – Acceleration + Lower Strength / Short-distance sprint work, Jumps, OLY and Compound Lifts
TUESDAY– Upper Strength / Upper Compound Lifts, Core, Upper Plyos
WEDNESDAY – Aerobic Work + Upper Accessories / Aerobic Development, Recovery, Pump for the Arms
THURSDAY – Max Speed + Dynamic Lower Late Accel / Top Speed, OLY Lifts
FRIDAY – Hypertrophy + Upper Body / Recovery, Pump
Built from years of coaching experience and the same principles used to improve my own strength, speed, vertical, and overall explosiveness, The Athlete Blueprint gives you more than just workouts—it gives you a system to follow, a structure to rely on, and a way to continuously measure and build your performance over time. If you’re ready to stop guessing and start training with purpose, this is where you begin
A
Isometric Lunge Hold
2 x 25
B
BROAD JUMPS NON COUNTER MOVEMENT
5 x 2
C1
Sled Sprint
3 x 10
C2
HK Start Sprint
3 x 2 @ 10
D1
Clean
4 x 2
D2
Seated Box Jump
4 x 2
E1
Front Squat
4 x 5
E2
Mobility of Choice
F1
RDL
2 x 8
F2
Hip Flexor lean back
2 x 8
A1
Band Face Pull
2 x 10
A2
Med Ball Rotational Throw
2 x 8
A3
Depth Plyo Push-Up
2 x 6
B1
Barbell Bench Press
4 x 5
B2
Band Pull-Apart
3 x 10
C
Chin-Up
4 x 5
D1
Seated DB Press
D2
Chest-Supported DB Row
E
Skull Crushers
2 x 12
F
Hammer Curl
2 x 12
Circuit
A
Mobility Circuit (Optional) 3 rounds Long Groin Rockers x 8ea Band Hip Flexor Stretch x 20 sec ea Hip Airplane x 5ea (external + Internal) Shoulder CAR x 5ea World's greatest Stretch Hold x 15 sec ea
B1
Bicep Curl to Shoulder Press
3 x 15
B2
Tricep Pushdown
3 x 12
B3
DB Lateral Raise
3 x 8
C
Rowing
1 x 15:00
A1
Straight Leg Bounds
3 x 15
A2
Dribble Bleeds
3 x 2 @ 15
A3
4 Step Cone Accel
3 x 2
B
Chain Resisted Sprints
4 x 15
C
2 Point Sprint Start
3 x 15
D
Hang Snatch
4 x 3
E
Single Leg Seated Box Jump
4 x 2
F
Bulgarian Split Squat
4 x 4
G1
Prone Machine Hamstring Curl
2 x 10
G2
Single Leg Hip Thrust
2 x 15
A1
Counter Movement Medball Shotput
3 x 5
A2
Superman
3 x 15
A3
Isometric Push Up
3 x 30
B1
DB Bench Press
3 x 12
B2
1-Arm DB Row
3 x 10
B3
DB Z Press
3 x 10
B4
Lat Pulldown
3 x 12
C1
DB Bicep Curls
2 x 20
C2
Skull Crusher
2 x 20
Optional Recovery Cricut
A
3 Rounds Box Jumps x 5 KB Swing x 8 Renegade Row x 5 Hamstring Walkout x 5 Recovery Jog x 1 min
Connor Wise
Connor Wise is a Certified Strength and Conditioning Specialist and current Coaching Assistant at the D1 Level. He has experience across multiple sports and was a previous intern for football and olympic strength and conditioning at Western Kentucky University. He also served as the Associate Head Strength Coach at a D1 Training Facility, working with tons of athletes from youth to the D1 Level
If you’re ready to stop guessing and start improving, The Athlete Blueprint gives you the structure, guidance, and tools to track your progress and push your limits. This isn’t just a program — it’s a system that turns hard work into measurable results.
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The Athlete Blueprint
The Athlete Blueprint
The Athlete Blueprint
