Athletic Hypertrophy
For serious athletes — amateur, semi-pro, or former competitors — who want to build muscle and strength without losing speed, power, or reactive ability.
An 8-week periodized program built on a high-low split: speed and power work alternates with movement-quality days, wave loading drives the main lifts, and structured hypertrophy blocks build size on top. Weekly speed and change-of-direction training plus reactive plyometrics (hurdle jumps, broad jumps, medicine ball work) keep you explosive, not just bigger. Finishes with a testing week for new PRs on lifts, sprints, and jumps. Video demos and coaching notes on every session.
Built for serious athletes who want to add muscle and strength without giving up the speed, power, or reactive ability their sport demands.
Duration
8 weeks · 6 days/week
Equipment
Full gym access (barbell, dumbbells, cable machine), plus an area suited for sprint and change-of-direction work for the plyometric sessions.
What's included
- 8-week periodized structure with deload week
- High-Low split: speed & power alternating with movement quality
- Wave loading on main lifts
- Weekly speed + change-of-direction training
- Reactive plyometrics
- Final testing week for PRs
What you'll get
- Size without the trade-off: build muscle and strength through structured hypertrophy blocks, without sacrificing speed, power, or reactive ability.
- Stay explosive: weekly speed, change-of-direction, and reactive plyometric work (hurdle jumps, broad jumps, medicine ball throws) keeps you fast, not just bigger.
- Testing week: an 8th-week testing block to hit new PRs on your lifts, sprints, and jumps.
Sample week (Week 1)
Sunday
Early Acceleration and COD + TB Strength
- A: Plyos, COD, Sprints Warmup 11 x 10:00
- B1: Acceleration Position Soleus PIMA3 x 4 @ 4
- B2: Plyometric Bounds3 x 1 @ 20
- C: 3 Steps Acceleration3 x 1
- D: L Drill3 x 2 @ 10
- E: Seated Broad Jump To Box1 x 6-8
- F: BB Back Squat7, 5, 3, 7, 5, 3
- G1: Neutral Grip Chin Up3 x 7-8
- G2: BB RDL2 x 8-10
Monday
Movement Quality
- A1: Banded Straight Leg Calf Raise Iso2 x 30
- A2: Iso Hamstring Bridge2 x 30
- A3: Duck Walk2 x 30
- A4: Copenhagen Plank2 x 30
- A5: Lateral Wall Push Overcoming ISO2 x 4 @ 5
- B: Banded Ankle Dorsiflexion Mobilization2 x 20
Tuesday
Extensive Tempo + Plyos + UB Strength
- A: General Speed Warm Up1 x 10:00
- B1: 8 Vector Extensive Bounds2 x 1
- B2: 8 Vector Extensive Jumps2 x 1
- C: Tempo Run1 x 10 @ 60
- D: Drop Catch BB Bench Press3 x 5
- E1: BB Pin Bench Press6 x 5
- E2: Alternating Chest Supported Incline DB Row6 x 5-6
- F1: Standing Alternating Arnold DB Press2 x 8-10
- F2: Bent Over Cable Rotations2 x 10-12
Wednesday
Low Day: Arms + Mobility + Z2
- A1: Bar Hanging2 x 60
- A2: Deep Push Up Iso Hold2 x 60
- B1: Zottman Curl10, 8, 6, 20
- B2: Single Arm Cable Tricep Extension4 x 10-12
- B3: Cable Lateral Raise3 x 8-10
- C: Active Pigeon W/ Cable3 x 10
- D: Assault Bike1 x 20:00
Thursday
MaxV + TB Strength
- A: Acceleration Warm Up1 x 8:00
- B: Buildups1 x 2 @ 25
- C1: Flying 10 (10m Lead-in)3 x 20
- C2: Accel-Float2 x 30
- D1: Knee PIMA3 x 4 @ 5
- D2: NCM Hurdle Jump3 x 5
- E: BB Reverse Lunge5 x 4
- F1: Single Arm DB Z-Press2 x 6-8
- F2: Standing Machine Calf Raise2 x 12-15
Friday
UB Strength: Hypertrophy + Aerobic Power
- A1: Wall Supported Handstand2 x 30
- A2: Dip/Reverse Shrug ISO2 x 45
- A3: Drop Catch Inverted Row2 x 15
- A4: Push Up Pogo2 x 20
- B1: Strict Press6 x 5
- B2: Chin Up6 x 5
- C1: Neutral Grip DB Bench Press2 x 12-15
- C2: Single Arm Landmine Row2 x 12-15
- D: Assault Bike1, 8 @ 5:00, 2:00
$99
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