Athletic Performance 3 (Alex Steele)

Science Behind the Plan:

"Athletic performance requires a blend of strength, power, and endurance," says Alex. This performance-oriented plan combines strength work with explosive movements and conditioning. The program uses complex training principles to enhance power development and athletic capacity.

6-Week Program:

Week 1-2: Athletic Foundation

  • Day 1: ~w~d (legs, chest, legs, core) - Strength focus

  • 8 reps × 4 sets per exercise

  • Day 2: @^_d (back, arms, shoulders, core) - Power focus

  • 6 reps × 3 sets explosive movement + 12 reps × 2 sets endurance

  • Day 3: ~w@^ (legs, chest, back, arms) - Conditioning focus

  • 15 reps × 3 sets per exercise

  • Rest day

  • Repeat sequence

  • Total volume per week: =600 reps

Week 3-4: Athletic Development

  • Day 1: ~w~d (legs, chest, legs, core) - Strength focus

  • 6 reps × 5 sets per exercise

  • Day 2: @^_d (back, arms, shoulders, core) - Power focus

  • 5 reps × 4 sets explosive movement + 15 reps × 2 sets endurance

  • Day 3: ~w@^ (legs, chest, back, arms) - Conditioning focus

  • 18 reps × 3 sets per exercise

  • Rest day

  • Repeat sequence

  • Total volume per week: =678 reps

Week 5-6: Athletic Integration

  • Day 1: ~w~d (legs, chest, legs, core) - Strength focus

  • 5 reps × 6 sets per exercise (advanced variations)

  • Day 2: @^_d (back, arms, shoulders, core) - Power focus

  • 4 reps × 5 sets explosive movement + 20 reps × 2 sets endurance

  • Day 3: ~w@^ (legs, chest, back, arms) - Conditioning focus

  • 20 reps × 3 sets per exercise

  • Rest day

  • Repeat sequence

  • Total volume per week: =690 reps