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Athlete Hybrid · 4-day

Strength + speed + conditioning

Athlete Hybrid · 4-day

Four days that blend max-effort strength, speed work, and conditioning. Built for athletes.

Each session has a strength block, a power/speed block, and a conditioning finisher. Designed for in-season athletes or anyone who wants to be strong AND fast AND conditioned, not just one of the three.

athleticspeedconditioningstrength

Sample week

The full template is what gets cloned into your account.

Mon

Lower · Power + Strength

4 lifts

  • Box Jump

    4×3

  • Back Squat

    4×4

  • Romanian Deadlift

    3×6

  • Sled Push

    4×30 yd

Tue

Upper · Power + Strength

5 lifts

  • Plyo Push-Up

    4×5

  • Barbell Bench Press

    4×5

  • Barbell Row

    4×6

  • Pull-Up

    3×AMRAP

  • Farmer's Carry

    3×40 yd

Thu

Lower · Speed + Conditioning

4 lifts

  • Broad Jump

    5×3

  • Bulgarian Split Squat

    3×8 each

  • Cable Pull-Through

    3×12

  • Sprints

    6×40 yd

Fri

Upper · Volume + Conditioning

5 lifts

  • Overhead Press

    3×6

  • Dumbbell Row

    3×10 each

  • Face Pull

    3×15

  • Kettlebell Swing

    5×20

  • Battle Ropes

    4×30s