Advanced • Off-season → in-season periodization
Athletes
Sport-specific power, speed, and resilience.
Increase explosive output and game-day performance for your sport.
Built for you if
- Football, basketball, soccer, hockey, MMA, baseball, track athletes.
- You compete and need carryover, not just gym numbers.
Skip if
- You don't actually play a sport — pick bodybuilding or recomposition.
Weekly Split
| Day | Focus | Notes |
|---|---|---|
| Mon | Lower power + plyo | Trap bar deadlift, box jumps. |
| Tue | Upper strength + med ball | Bench, row, throws. |
| Wed | Sprint / change-of-direction | 10–40 m sprints, agility ladders. |
| Thu | Lower hypertrophy + posterior chain | RDL, lunges. |
| Fri | Upper hypertrophy + rotational core | Cable chops, landmines. |
| Sat | Sport practice / scrimmage | Skill > strength. |
| Sun | Rest + recovery (sauna, mobility) | Sleep priority. |
Sample — Lower Power
| Exercise | Sets | Reps | Rest | RPE | Home Sub |
|---|---|---|---|---|---|
| Box Jump | 5 | 3 | 2 min | 8 | Broad jumps |
| Trap Bar Deadlift | 5 | 3 | 3 min | 8 | Single-leg DL |
| Bulgarian Split Squat | 3 | 8/leg | 2 min | 8 | Bodyweight |
| Nordic Hamstring Curl | 3 | 5 | 2 min | 9 | Partner-assisted |
| Pallof Press | 3 | 10/side | 60 s | 8 | Band press |
Sample Meal Day
Breakfast
Oats with whey, banana, eggs.
Snack
Pre-practice: white rice + honey + electrolytes.
Lunch
Chicken, rice, beans, salsa, avocado.
Snack
Smoothie: milk, fruit, whey, oats.
Dinner
Steak or salmon, potato, broccoli.
≈ 3,000–4,500 kcal depending on sport • carb-fueled.
Progression Rules
- →Off-season: build strength + size.
- →Pre-season: convert to power + speed.
- →In-season: maintain (1–2 sessions/wk, lower volume).
Common Mistakes
- Lifting like a bodybuilder all year — kills explosiveness in-season.
- Skipping sleep before games.
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