Athlete Workouts

🏋️ Main Lifts

• Trap Bar Deadlift: 4–5 × 3–5 (heavy)
• Box Jumps: 3–4 × 3–5 (max effort)
• Landmine Press: 3–4 × 5–6 each arm (explosive)

🦵 Assistance

• Split Squats/Lunges: 3–4 × 6–8 each leg
• Med Ball Rotational Throws: 3–5 × 5–8 each side

🧠 Core

• Planks / Pallof Press / Dead Bugs
• 2–3 rounds (20–40 sec each)

⚡ Conditioning

• 6–10 rounds
• 20–30 sec sprint, 60–90 sec rest

🏋️ Main Strength

• Trap Bar Deadlift / Squat Variation: 4–5 × 3–5 (heavy)
• Bench Press / Push Variation: 3–4 × 4–6

👉 Focus on max strength development to build a power base

⚡ Power Work

• Box Jumps / Broad Jumps: 3–4 × 3–5
• Med Ball Throws (Chest/Rotational): 3–4 × 5–8

👉 Explosive intent every rep (full recovery)

🦵 Assistance

• Split Squats / Lunges: 3–4 × 6–8 each leg
• Pull-Ups / Rows: 3–4 × 6–10

👉 Build balanced strength for movement & clinch work

🧠 Core

• Rotational + anti-rotation (Pallof, twists, planks)
• 2–3 rounds (20–40 sec each)

🏋️ Main Strength (Hypertrophy Focus)

• Back Squat / Trap Bar Deadlift: 4 × 5–8
• Bench Press / Dumbbell Press: 3–4 × 6–10

👉 Focus: Build size + strength base (controlled tempo)

💪 Upper Body Hypertrophy

• Incline DB Press: 3–4 × 8–12
• Pull-Ups / Lat Pulldown: 3–4 × 8–12
• Shoulder Press / Raises: 3 × 10–12

👉 Purpose: Add muscle while maintaining athletic function

🦵 Lower Body Assistance

• Split Squats / RDLs: 3–4 × 8–10
• Hamstring / Glute Work: 3 × 10–12

👉 Builds structural strength + injury resilience

🧠 Core

• Rotational + anti-rotation work
• 2–3 rounds (10–15 reps / 20–30 sec)

⚡ Power Endurance Circuits

• Sled Push / Sprint / Bike:
  • 4–6 rounds
  • 15–30 sec max effort
  • 60–90 sec rest

👉 Purpose: Sustain high-intensity bursts repeatedly

🏋️ Strength + Conditioning Combo

• Compound Lift (Deadlift / Squat): 3–4 × 4–6
• Superset with Explosive Move (Jumps / Throws): 3–4 × 4–6

👉 Strength → fatigue → still produce power

🥊 Upper Body Endurance

• Push (DB/Bench): 3–4 × 8–12
• Pull (Rows/Pull-ups): 3–4 × 8–12

👉 Maintain output under fatigue

🧠 Core + Conditioning

• Rotational core (med ball / twists)
• Short circuits: 2–3 rounds (20–40 sec work)