Advanced
Athlete Conditioning
5-Day Sport Performance Program
Duration
12 weeks
Frequency
5 days/week
Level
Advanced
Goal
Athletic Performance
Days in Program
5 Sessions/Week
Program Overview
Designed for athletes who need to be fast, strong, powerful, and resilient. Combines strength, power, speed, and conditioning work.
AthleticPowerSpeedAdvanced
Weekly Schedule
1
Day 1 — Monday
Max Strength Lower Body
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Back Squat | 5 | 3 | 4–5 min |
| Power Clean | 5 | 3 | 3 min |
| Box Jump | 4 | 5 | 2 min |
| Nordic Curl | 3 | 6 | 2 min |
2
Day 2 — Tuesday
Max Strength Upper Body
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Bench Press | 5 | 3 | 4–5 min |
| Weighted Pull-Up | 5 | 5 | 3 min |
| Push Press | 4 | 5 | 3 min |
| Bent-Over Row | 4 | 6 | 3 min |
3
Day 3 — Wednesday
Speed & Agility
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Sprint Drills (ladder, cone) | 1 | 20 min | — |
| 40m Sprint | 6 | 1 | 3 min full recovery |
| Lateral Bound | 4 | 8/side | 90s |
| Reactive Jump | 3 | 10 | 90s |
4
Day 4 — Thursday
Hypertrophy & Accessories
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Romanian Deadlift | 4 | 8 | 2 min |
| Incline Dumbbell Press | 4 | 10 | 2 min |
| Cable Row | 4 | 12 | 2 min |
| Bulgarian Split Squat | 3 | 10/leg | 90s |
5
Day 5 — Friday
Conditioning & Core
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Sled Push/Pull | 6 | 20m | 2 min |
| Farmers Walk | 4 | 30m | 90s |
| Medicine Ball Slam | 4 | 15 | 60s |
| Ab Wheel Rollout | 4 | 10 | 60s |
Coaching Notes
- Always warm up for 5–10 minutes before starting working sets
- Log every session — if it's not tracked, it didn't happen
- Prioritize form over weight at all times, especially on compound movements
- Rest days are not optional — your muscles grow during recovery, not during training
- Nutrition is 50% of your results — fuel your sessions and hit your protein target