Athletic Strength & Conditioning Hybrid
A program for developing strength, power, and metabolic conditioning, ideal for athletes or those seeking comprehensive fitness.
3 days a week · 10 weeks · Intermediate · day 1 free, the rest with Pro
Day 1 - Lower Body Power — Explosive leg drive and raw strength
- Barbell Back Squats: 4 × 5, rest 3 min
- Power Cleans: 3 × 3-5, rest 150s (Focus on explosive hip drive.)
- Box Jumps: 3 × 5-8, rest 90s
- Romanian Deadlifts (RDLs): 3 × 8-12, rest 2 min
- Glute Bridges/Hip Thrusts: 3 × 10-15, rest 90s
Day 2 - Upper Body Strength — Pushing, pulling power and shoulder health
5 exercises (Pro).
Day 3 - Active Recovery / Agility — Low intensity cardio, mobility, or agility drills (e.g., ladder drills)
Rest day.
Day 4 - Full Body Conditioning — Metabolic and cardiovascular endurance
6 exercises (Pro).
Day 5 - Active Recovery / Speed Work — Light speed drills (sprints, jumps) or recovery
Rest day.
Run day 1 with no account