6 weeks 5 sessions/week
AthleticConditioningSpeed
About This Plan
A six-week advanced athletic conditioning program with five sessions per week, designed for competitive or recreational athletes who need speed, power, agility, and game-ready endurance. Monday is sprint and agility day: 10x40-yard sprints with full recovery, followed by ladder drills, cone shuffles, and pro-agility (5-10-5) shuttles. Wednesday is plyometric power: depth jumps, bounding, single-leg box hops, and medicine ball slams (4x5 each, emphasis on maximal effort). Friday is functional strength: trap-bar deadlifts (5x3), hang cleans (4x3), weighted step-ups, and single-leg Romanian deadlifts. Tuesday and Thursday are energy system development — one session of 200m repeats at 90% effort with 90-second rest, and one 20-minute tempo run at 75% max heart rate. All sessions open with a 10-minute movement prep routine (hip circles, leg swings, A-skips, and ankle mobility) and close with a 5-minute cool-down. Weeks 1–2 establish baseline volumes, weeks 3–4 increase intensity by 10%, and weeks 5–6 introduce sport-specific combination drills that chain agility, reaction, and power in sequence.
What You'll Get
- Structured 6 weeks training program
- 5 workouts per week with rest days
- Progressive overload and periodization built in
- Exercise demonstrations and form cues
- Warm-up and cool-down routines
