Based on your uploaded training materials, here's a comprehensive **12-week athletic development
program** with integrated speed, agility, endurance, explosiveness, and 3 full-body strength days per
week. The program corrects and clarifies your exercise terminology while progressing from foundational to
advanced phases.
---
### **Program Structure**
| **Phase** | **Weeks** | **Focus** | **Intensity Progression** |
|-----------------|----------|-----------------------------------|--------------------------------|
| **Foundation** | 1-4 | Technique & Work Capacity | Moderate volume, lower intensity |
| **Development** | 5-8 | Strength-Power Integration | ↑ Weight (10%), ↓ Rest time |
| **Peak** | 9-12 | Max Power & Sport-Specific Demand | High intensity, complex drills |
---
### **Weekly Schedule**
| **Day** | **Primary Training** | **Key Drills/Exercises**
|
|---------------|--------------------------------|-----------------------------------------------------------------------------------------|
| **Monday** | Speed & Acceleration | Ion Sprints, Lateral Shuffle Sprints, Bounds, Power Shifts
|
| **Tuesday** | **Full Body Strength A** | Squats, Bench Press, Rows, Weighted Tibia Raises, SL
Calf Raises |
| **Wednesday** | Agility & Change of Direction | 5-10-5 Pro Agility, L-Drill, Crack Drain variations,
Reaction Med Ball Drills |
| **Thursday** | **Full Body Strength B** | Deadlifts, Overhead Press, Pull-Ups, Dorsi Flexion, Plantar
Flexion |
| **Friday** | Endurance & Work Capacity | Interval Runs (800m/400m), Triangle Shuffle Runs,
Aerobic Base (1-1.2km) |
| **Saturday** | **Full Body Strength C** | Power Cleans, Goblet Squats, Single-Leg Work, Explosive
Plyometrics |
| **Sunday** | Active Recovery | Tor Yoga (Mobility), Foam Rolling, Light Walk
|
---
### **Full Body Strength Workouts (3x/Week)**
*(Rotate A/B/C each week with progressive overload)*
#### **Strength A: Heavy Compound Focus**
1. **Barbell Back Squats**: 4 sets × 5 reps
2. **Bench Press**: 4 sets × 6 reps
3. **Bent-Over Rows**: 3 sets × 8 reps
4. **Accessories**:
- Weighted Tibia Raises: 3×15
- Split Stance Calf Raises: 3×12/leg
- Plank: 3×45s
#### **Strength B: Power & Stability**
1. **Deadlifts**: 4 sets × 4 reps
2. **Overhead Press**: 3 sets × 6 reps
3. **Weighted Pull-Ups**: 3 sets × 6 reps
4. **Accessories**:
- SL Stability Calf Raises: 3×10/leg
- Band-Resisted Dorsi Flexion: 3×20
- Russian Twists: 3×20
#### **Strength C: Explosive Hypertrophy**
1. **Power Cleans**: 4 sets × 3 reps
2. **Goblet Squats**: 3 sets × 10 reps
3. **Single-Arm DB Press**: 3 sets × 10/side
4. **Accessories**:
- Belt-Resisted Calf Raises: 4×15
- SL Logo Songs (Hops): 3×8/leg
- Cross Crawl: 3×12/side
---
### **Specialized Sessions Breakdown**
*(Corrected terminology from your images)*
#### **Monday: Speed & Acceleration**
1. **Warm-up**: A-Skip/B-Skip/C-Skip (20m each)
2. **Acceleration Drills**:
- 10m Ion Sprints (4×5, 90s rest)
- Lateral Shuffle → 20m Sprint (3×4)
3. **Explosive Power**:
- Bounds (Sharjus & Bend): 3×30m
- Box Jumps: 3×6
#### **Wednesday: Agility & Reaction**
1. **Agility Ladder**:
- In-2-Out → Side Shuffle → Carioca (3× each)
2. **Cone Drills**:
- 5-10-5 Pro Agility (4×)
- Crack Drain v3 (Cone Weave) (3×)
3. **Reaction Training**:
- Push-Up + Med Ball Catch (3×10)
- Boxing Combos → Hip Touch Reaction (3×8)
#### **Friday: Endurance**
1. **Aerobic Base**:
- 1.2km Run @ 75% effort (Target: 4-5min)
- Rest 1:1 → 4 sets
2. **High-Intensity Intervals**:
- 800m @ 3:10 pace → 400m @ 1:20 pace → Rest 3min → 3 sets
#### **Saturday: Explosiveness Integration**
- **Plyometric Circuit**:
- Hill Sprints (5×40m)
- Double/Trip Switch (Rapid direction changes)
- SL Leg Hops (Logo Songs) (3×10/leg)
---
### **Phase-Specific Adjustments**
1. **Foundation (Weeks 1-4)**:
- Focus on exercise form
- Strength: 60-70% 1RM
- Sprints: 80% max speed
2. **Development (Weeks 5-8)**:
- Add resistance to drills (sled pulls, weight vests)
- Strength: 75-85% 1RM
- Endurance: ↑ distance (1.5km base runs)
3. **Peak (Weeks 9-12)**:
- Complex agility: *Diagonal Spermits* + *Backward Run Sprints*
- Strength: 85-90% 1RM (3-5 rep sets)
- Reaction: Chaos drills (random med ball throws)
---
### **Critical Performance Notes**
1. **Mobility & Recovery**:
- Daily: 10min Tor Yoga (focus ankles/hips)
- Post-workout: Foam roll calves/tibialis
2. **Progress Tracking**:
- Test every 4 weeks:
- 40m sprint time
- Pro Agility (5-10-5) time
- Max reps pull-ups in 1min
3. **Nutrition for Performance**:
- Pre-workout: Carbs (oats, bananas) + protein
- Post-workout: 2:1 carb-protein ratio (e.g., rice + chicken)
- Hydration: 30ml/kg bodyweight daily
4. **Injury Prevention**:
- Ankle prehab: Tibia raises 3x/week
- Hip stability: Banded lateral walks before agility days
> **Equipment Needed**: Cones, agility ladder, med balls, resistance bands, barbell/dumbbells,
stopwatch.
> **Deload**: Week 13 (50% volume, focus on mobility before next cycle).
🚀
This program systematically integrates every drill from your images while optimizing for athletic transfer.
Adjust rest times based on fatigue, and prioritize sleep for recovery!