Athletic Performance 3 (Zoe Harper) Science Behind the Plan: "True athletic movement requires the integration of strength, coordination and mobility," says Zoe. This specialized plan develops the movement efficiency, power production, and dynamic control necessary for athletic expression. The program implements specific preparatory exercises and progressive overload through increasing movement complexity rather than simply adding load.
6-Week Program: Week 1-2: Athletic Foundation
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Day 1: cborsl (chest, back, core, arm, shoulder, leg) - Upper body athletics
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8 reps × 3 sets per exercise with athletic movement preparation
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Day 2: srlbo (shoulder, arm, leg, back, core) - Lower body athletics
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8 reps × 3 sets per exercise
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Day 3: ocsrb (core, chest, shoulder, arm, back) - Core performance
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10 reps × 3 sets per exercise
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Total volume per week: =528 reps
Week 3-4: Athletic Development
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Day 1: cborsl (chest, back, core, arm, shoulder, leg) - Upper body athletics
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6 reps × 4 sets per exercise with intermediate athletic progressions
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Day 2: srlbo (shoulder, arm, leg, back, core) - Lower body athletics
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6 reps × 4 sets per exercise
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Day 3: ocsrb (core, chest, shoulder, arm, back) - Core performance
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8 reps × 4 sets per exercise
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Total volume per week: =576 reps
Week 5-6: Athletic Mastery
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Day 1: cborsl (chest, back, core, arm, shoulder, leg) - Upper body athletics
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4 reps × 6 sets per exercise with advanced athletic expressions
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Day 2: srlboo (shoulder, arm, leg, back, core, core) - Lower body athletics
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4 reps × 6 sets per exercise
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Day 3: ocsrb (core, chest, shoulder, arm, back) - Core performance
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6 reps × 5 sets per exercise
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Total volume per week: =564 reps