ATHLETIC PERFORMANCE · ADVANCED
Workout to boost athletic performance advanced level
Strength and power that transfer to your sport, not just to gym numbers.
Goal
Athletic performance
Level
Advanced
Sample routine
Strength & power
Move the load with explosive intent on the way up and control the way down.
Session 1
Push
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Push-ups | 4-5 | 4-6 | 2-3 min |
| Bench Triceps Dips | 4-5 | 4-6 | 2-3 min |
| Plank | 4-5 | 30-45 s | 2-3 min |
| Mountain Climbers | 4-5 | 4-6 | 2-3 min |
| Pike Push-ups (shoulders) | 4-5 | 4-6 | 2-3 min |
| Hollow Body Hold | 4-5 | 30-45 s | 2-3 min |
Session 2
Pull
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Superman | 4-5 | 30-45 s | 2-3 min |
| Mountain Climbers | 4-5 | 4-6 | 2-3 min |
| Hollow Body Hold | 4-5 | 30-45 s | 2-3 min |
| Push-ups | 4-5 | 4-6 | 2-3 min |
| Bodyweight Squat | 4-5 | 4-6 | 2-3 min |
| Lunges | 4-5 | 4-6 | 2-3 min |
Session 3
Legs
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Mountain Climbers | 4-5 | 4-6 | 2-3 min |
| Calf Raises | 4-5 | 4-6 | 2-3 min |
| Hollow Body Hold | 4-5 | 30-45 s | 2-3 min |
| Bodyweight Squat | 4-5 | 4-6 | 2-3 min |
| Lunges | 4-5 | 4-6 | 2-3 min |
| Glute Bridge | 4-5 | 4-6 | 2-3 min |
Warm up 5-10 min before starting and stretch afterward.
why it works
3 key reasons
Explosive strength patterns applied to your sport's movement, not muscle isolation.
No commute = no excuses. Consistency always beats the perfect routine you never do.
3 days is the frequency with the best impact-to-recovery ratio for most people.
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