Sports Performance 2 (Jasmine Carter) Science Behind the Plan: "Elite sports performance requires a blend of strength, power, and specific skill development," explains Jasmine. This specialized plan develops the athletic power, sport-specific movement patterns, and energy system capacity needed for competitive advantage. The program implements a combination of performance-based exercises and sport-specific drills to develop comprehensive athletic capabilities.
6-Week Program: Week 1-2: Performance Foundation
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Day 1: slorc (shoulder, leg, core, arm, chest) - Upper body performance
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8 reps × 3 sets per exercise + 3 sets of sport-specific drills (30 seconds)
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Day 2: crbso (chest, arm, back, shoulder, core) - Power development
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10 reps × 3 sets per exercise
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Day 3: lbsor (leg, back, shoulder, core, arm) - Lower body performance
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12 reps × 3 sets per exercise
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Total volume per week: =548 reps (including sport drills)
Week 3-4: Performance Development
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Day 1: slorc (shoulder, leg, core, arm, chest) - Upper body performance
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6 reps × 4 sets per exercise + 4 sets of sport-specific drills (45 seconds)
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Day 2: crbso (chest, arm, back, shoulder, core) - Power development
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8 reps × 4 sets per exercise
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Day 3: lbsor (leg, back, shoulder, core, arm) - Lower body performance
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10 reps × 4 sets per exercise
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Total volume per week: =608 reps (including sport drills)
Week 5-6: Performance Mastery
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Day 1: slorco (shoulder, leg, core, arm, chest, core) - Upper body performance
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5 reps × 5 sets per exercise + 5 sets of advanced sport integration (30 seconds)
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Day 2: crbso (chest, arm, back, shoulder, core) - Power development
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6 reps × 5 sets per exercise
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Day 3: lbsor (leg, back, shoulder, core, arm) - Lower body performance
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8 reps × 5 sets per exercise
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Total volume per week: =665 reps (including sport integration)