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Athletic Training Program

The document outlines a 3-day split athletic performance program focusing on full-body power, strength, and core conditioning. It includes a dynamic warm-up, main workouts for lower body, upper body, and core strength, as well as cool-down and recovery exercises. Key execution rules emphasize explosive movements and controlled lifting techniques.

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Jeremy Price Wako
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3 views1 page

Athletic Training Program

The document outlines a 3-day split athletic performance program focusing on full-body power, strength, and core conditioning. It includes a dynamic warm-up, main workouts for lower body, upper body, and core strength, as well as cool-down and recovery exercises. Key execution rules emphasize explosive movements and controlled lifting techniques.

Uploaded by

Jeremy Price Wako
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

ATHLETIC PERFORMANCE PROGRAM 3-DAY SPLIT

F U L L- BO DY P OWE R , STR E N GT H & CO R E CO N D I T I O N I N G S PL I T

MONDAY WEDNESDAY FRIDAY


High Volume (2 × 10) Deload / Power (1 × 10) High Volume (2 × 10)

🔥 1. DYNAMIC WARM-UP

Jumping Jacks High Knees Pogo Jumps Skater Jumps Leg Cradles
10 Reps 10 Reps 10 Reps 10 Reps 10 Reps

⚽ 2. MAIN WORKOUT — LOWER BODY

# EXERCISE MONDAY / FRIDAY WEDNESDAY

1 Jump Squats 2 × 10 1 × 10
2 Forward Jumping Lunges 2 × 10 1 × 10
3 Single-Leg Calf Raises 2 × 10 / leg 1 × 10 / leg
4 Single-Leg Glute Bridge 2 × 10 / leg 1 × 10 / leg

5 Staggered Stance Single-Leg RDLs 20 kg 2 × 10 / leg 1 × 10 / leg

💪 MAIN WORKOUT — UPPER BODY

# EXERCISE MONDAY / FRIDAY WEDNESDAY

6 Pull-Ups 2 × 10 1 × 10
7 Push-Ups 2 × 10 1 × 10

8 Leaning Lateral Raises 2 kg 2 × 10 / side 1 × 10 / side

9 60° Rows 10 kg 2 × 10 / side 1 × 10 / side

10 Leaning Forward Shrugs 20 kg 2 × 10 1 × 10

🧱 MAIN WORKOUT — CORE STRENGTH

# EXERCISE MONDAY / FRIDAY WEDNESDAY

11 Plank Shoulder Tap 2 × 10 / side 1 × 10 / side


12 Side Plank Raises 2 × 10 / side 1 × 10 / side
13 Bicycle Crunches 2 × 10 / side 1 × 10 / side
14 Dead Bugs 2 × 10 / side 1 × 10 / side
15 Bird Dogs 2 × 10 / side 1 × 10 / side

🧘 3. COOL-DOWN & RECOVERY

Standing Hamstring
Standing Quad Stretch Standing Calf Stretch Child's → Cobra Pose MAX DEAD HANG
Stretch
30s / side 30s / side 30s per pose To Failure
30s / side

Key Execution Rules: Explosive concentric phase on jump movements • Controlled 2-3s eccentrics on weighted lifts (RDL, Rows, Shrugs) • Strict core
bracing on all movements.

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