Athleado Training Program

02 / When can I use this program?

You can use The Ultimate Athlete Blueprint at any time when your goal is to increase your strength, explosiveness, and speed. This program is perfect for off-season training and is suitable for both professional and amateur athletes who are looking to significantly enhance their performance.

03 / How long is the program?

The program is 12 weeks long and consists of three phases. Each phase is four weeks long.

04 / How many sessions are scheduled during a week?

There are five training sessions per week, three of which are done in a gym to build strength and power. The remaining two training sessions are spent outside on the field and focus on building ultimate speed and conditioning. Weekends should be focused on active recovery or low-intensity aerobic capacity sessions.

05 / How advanced of an athlete do I need to be to follow this program?

You must be able to perform squats, hinge, press, row, run and sprint at least at an intermediate level. This program is not suitable for beginners with no previous experience in the gym.

06 / What equipment do I need?

There are no special equipment requirements, and most of your training should be easily done with the equipment available at your local or club gym. Following is the list of equipment you will need:Olympic bar and platesDumbbellsBench and incline benchRackHex barHurdles & conesBandsMedballSled (can be substituted if not available)Box