Athletic Conditioning: Speed, Agility & Power

Overview

This program is for people who play sports or want to move like they do. You will train sprint mechanics, change-of-direction speed, explosive power, and the strength base that supports all of it.

Four training days per week, each with a specific focus. Heavy lifting is included but it serves the athletic qualities, not the other way around.

Schedule

• •Monday: Power & Plyometrics
• •Tuesday: Sprint Mechanics
• •Wednesday: Rest
• •Thursday: Strength
• •Friday: Agility & Conditioning
• •Saturday: Rest
• •Sunday: Rest or Light Sport Practice

Monday: Power & Plyometrics

• •Box Jump (step down): 5x3 (90s rest)
• •Broad Jump: 4x3 (90s rest)
• •Medicine Ball Slam: 4x5 (60s rest)
• •Medicine Ball Chest Pass: 4x5 (60s rest)
• •Single-Leg Hop (distance): 3x3 per leg (60s rest)

Then:

• •Goblet Squat: 3x10 (60s rest)
• •Push-Ups: 3x15 (45s rest)

Tuesday: Sprint Mechanics

• •A-Skip Drill: 3x20m
• •High Knee March: 3x20m
• •Falling Start Sprint: 6x20m (walk back recovery)
• •Flying 30m Sprint: 4x30m (full recovery between reps, 2-3min)
• •Tempo Run: 4x100m at 75% effort (walk back recovery)

Then:

• •Single-Leg Glute Bridge: 3x10 per side (45s rest)
• •Dead Bug: 3x10 per side (45s rest)

Thursday: Strength

• •Trap Bar Deadlift (or Conventional): 4x5 (2min rest)
• •Barbell Back Squat: 4x5 (2min rest)
• •Dumbbell Bench Press: 3x8 (90s rest)
• •Pull-Ups: 3x6-8 (90s rest)
• •Single-Leg Romanian Deadlift: 3x8 per side (60s rest)
• •Pallof Press: 3x10 per side (45s rest)

Friday: Agility & Conditioning

• •5-10-5 Shuttle Drill: 6 reps (full recovery)
• •T-Drill: 4 reps (full recovery)
• •Lateral Shuffle: 4x10m each direction (30s rest)
• •Backpedal to Sprint: 6x10m back + 10m sprint (walk back recovery)

Then circuit (3 rounds, 2min rest between rounds):

• •Kettlebell Swing: 15
• •Burpees: 8
• •Mountain Climbers: 20 (10 per side)

Progression Across 4 Weeks

• •Week 1: Learn the drills. Focus on technique over speed.
• •Week 2: Increase intensity on sprints and plyos. Add weight to strength lifts.
• •Week 3: Peak intensity. Fastest sprints, highest jumps, heaviest lifts.
• •Week 4: Reduce volume by 30%. Maintain intensity. This is a taper week.

Notes for Team Sport Athletes

If you are playing your sport on weekends:

• •Move Thursday's strength session to Wednesday
• •Keep Friday as a lighter movement day, not a hard conditioning day
• •Game day counts as your conditioning — do not stack hard training on top of it