Olympic Training (Athletic Performance)

All workouts are meant to be completed with weights that allow for controlled eccentric movements.

Day 1: Full Body Strength

• Back Squats: 5 sets x 5 reps
• Bench Press: 4 sets x 6 reps
• Bent Over Rows: 4 sets x 8 reps
• Romanian Deadlifts: 3 sets x 10 reps
• Overhead Press: 3 sets x 10 reps
• Pull-Ups: 4 sets x 8 reps
• Plank: 3 sets x 60 seconds
• Banded Lateral Raises: 3 sets x 15 rep

 

Day 2: Lower Body Hypertrophy

• Front Squats: 4 sets x 8 reps
• Deadlifts: 5 sets x 5 reps
• Walking Lunges with Dumbbells: 3 sets x 12 reps (Each leg)
• Leg Press: 4 sets x 10 reps
• Calf Raises: 3 sets x 15 reps
• Hanging Leg Raises: 3 sets x 12 reps
• Seated Leg Curl: 3 sets x 12 reps
• Banded Glute Bridges: 3 sets x 20 reps

 

Day 3: Push Power

• Power Clean and Jerk: 5 sets x 3 reps
• Banded Incline Bench Press: 4 sets x 6 reps
• Dumbbell Shoulder Press: 3 sets x 8 reps
• Triceps Dips: 3 sets x 10 reps
• Medicine Ball Slams: 3 sets x 15 reps
• Push-Ups: 4 sets x 12 reps
• Face Pulls with Resistance Bands: 3 sets x 15 reps
• Side Plank: 3 sets x 45 seconds (Each side)

 

Day 4: Pull Hypertrophy

• Lat Pulldowns: 4 sets x 10 reps
• T-Bar Rows: 5 sets x 8 reps
• Face Pulls: 3 sets x 15 reps
• Hammer Curls: 3 sets x 12 reps (Each arm)
• Seated Cable Rows: 4 sets x 10 reps
• Barbell Curl: 3 sets x 10 reps
• Hanging Leg Raises: 3 sets x 12 reps
• Banded Pull-Aparts: 3 sets x 20 reps

 

Day 5: Lower Body Power

• Box Jumps: 5 sets x 5 reps
• Back Squats: 4 sets x 6 reps
• Sumo Deadlifts: 4 sets x 8 reps
• Bulgarian Split Squats: 3 sets x 10 reps (Each leg)
• Jumping Lunges: 3 sets x 12 reps (Each leg)
• Standing Calf Raises with Resistance Bands: 4 sets x 15 reps
• Russian Twists with Medicine Ball: 3 sets x 20 reps
• Plank: 3 sets x 60 seconds

 

Day 6: Active Recovery

• Light cardio, mobility drills, and foam rolling.

 

Day 7: Rest

 

Day 8: Full Body Power

• Snatch: 5 sets x 3 reps
• Front Squats: 4 sets x 6 reps
• Push Press: 4 sets x 8 reps
• Bent Over Rows: 3 sets x 10 reps
• Depth Jumps: 3 sets x 10 reps
• Medicine Ball Slams: 3 sets x 15 reps
• Plank: 3 sets x 60 seconds
• Plyometric Push-Ups: 3 sets x 12 reps

 

Day 9: Lower Body Hypertrophy

• Front Squats: 4 sets x 8 reps
• Deadlifts: 5 sets x 5 reps
• Walking Lunges with Dumbbells: 3 sets x 12 reps (Each leg)
• Leg Press: 4 sets x 10 reps
• Calf Raises: 3 sets x 15 reps
• Hanging Leg Raises: 3 sets x 12 reps
• Seated Leg Curl: 3 sets x 12 reps
• Banded Glute Bridges: 3 sets x 20 reps

Day 10: Upper Body Strength and Conditioning

 

• Pull-Ups: 4 sets x 10 reps
• Overhead Press: 4 sets x 8 reps
• Bent-Over Rows: 3 sets x 10 reps
• Battle Ropes: 4 sets x 1 minute
• Farmer's Walk: 4 sets x 50 yards
• Plank Variations: 3 sets x 45 seconds each

 

Day 11: Rest Day

 

Day 12: Lower Body Hypertrophy

• Front Squats: 4 sets x 8 reps
• Deadlifts: 5 sets x 5 reps
• Walking Lunges with Dumbbells: 3 sets x 12 reps (Each leg)
• Leg Press: 4 sets x 10 reps
• Calf Raises: 3 sets x 15 reps
• Hanging Leg Raises: 3 sets x 12 reps
• Seated Leg Curl: 3 sets x 12 reps
• Banded Glute Bridges: 3 sets x 20 reps

 

Day 13: Push Power

• Power Clean and Jerk: 5 sets x 3 reps
• Dumbbell Incline Flys: 4 sets x 6 reps
• Dumbbell Shoulder Press: 3 sets x 8 reps
• Weighted Dips: 3 sets x 10 reps
• Medicine Ball Slams: 3 sets x 15 reps
• Push-Ups: 4 sets x 12 reps
• Tricep Pushdowns: 3 sets x 15 reps
• Side Plank: 3 sets x 45 seconds (Each side)

 

Day 14:  Active Recovery

• Light cardio, mobility drills, and foam rolling.

 

Day 15: Lower Body Power

• Box Jumps: 5 sets x 5 reps
• Back Squats: 4 sets x 6 reps
• Sumo Deadlifts: 4 sets x 8 reps
• Bulgarian Split Squats: 3 sets x 10 reps (Each leg)
• Jumping Lunges: 3 sets x 12 reps (Each leg)
• Standing Calf Raises with Resistance Bands: 4 sets x 15 reps
• Russian Twists with Medicine Ball: 3 sets x 20 reps
• Plank: 3 sets x 60 seconds

 

Day 16: Rest

 

Day 17: Pull Hypertrophy

• Lat Pulldowns with Resistance Bands: 4 sets x 10 reps
• T-Bar Rows: 5 sets x 8 reps
• Face Pulls: 3 sets x 15 reps
• Hammer Curls: 3 sets x 12 reps (Each arm)
• Seated Cable Rows with Resistance Bands: 4 sets x 10 reps
• Barbell Curl: 3 sets x 10 reps
• Hanging Leg Raises: 3 sets x 12 reps
• Banded Pull-Aparts: 3 sets x 20 reps

Day 18: Full Body Strength

• Back Squats: 5 sets x 5 reps
• Bench Press: 4 sets x 6 reps
• Bent Over Rows: 4 sets x 8 reps
• Romanian Deadlifts: 3 sets x 10 reps
• Overhead Press: 3 sets x 10 reps
• Pull-Ups: 4 sets x 8 reps
• Plank: 3 sets x 60 seconds
• Banded Lateral Raises: 3 sets x 15 reps

 

Day 19: Lower Body Hypertrophy

• Front Squats: 4 sets x 8 reps
• Deadlifts: 5 sets x 5 reps
• Walking Lunges with Dumbbells: 3 sets x 12 reps (Each leg)
• Leg Press: 4 sets x 10 reps
• Calf Raises: 3 sets x 15 reps
• Hanging Leg Raises: 3 sets x 12 reps
• Seated Leg Curl: 3 sets x 12 reps
• Banded Glute Bridges: 3 sets x 20 reps

 

Day 20: Push Power

• Power Clean and Jerk: 5 sets x 3 reps
• Incline Bench Press: 4 sets x 6 reps
• Dumbbell Shoulder Press: 3 sets x 8 reps
• Triceps Dips: 3 sets x 10 reps
• Medicine Ball Slams: 3 sets x 15 reps
• Push-Ups: 4 sets x 12 reps
• Face Pulls with Resistance Bands: 3 sets x 15 reps
• Side Plank: 3 sets x 45 seconds (Each side)

 

Day 21: Pull Hypertrophy

• Lat Pulldowns with Resistance Bands: 4 sets x 10 reps
• T-Bar Rows: 5 sets x 8 reps
• Face Pulls: 3 sets x 15 reps
• Hammer Curls: 3 sets x 12 reps (Each arm)
• Seated Cable Rows with Resistance Bands: 4 sets x 10 reps
• Barbell Curl: 3 sets x 10 reps
• Hanging Leg Raises: 3 sets x 12 reps
• Banded Pull-Aparts: 3 sets x 20 reps

 

Day 22: Rest

 

Day 23: Full Body Power

• Snatch: 5 sets x 3 reps
• Front Squats: 4 sets x 6 reps
• Push Press: 4 sets x 8 reps
• Bent Over Rows: 3 sets x 10 reps
• Depth Jumps: 3 sets x 10 reps
• Medicine Ball Slams: 3 sets x 15 reps
• Plank: 3 sets x 60 seconds
• Plyometric Push-Ups: 3 sets x 12 reps

 

Day 24:Pull Hypertrophy

• Lat Pulldowns with Resistance Bands: 4 sets x 10 reps
• T-Bar Rows: 5 sets x 8 reps
• Face Pulls: 3 sets x 15 reps
• Hammer Curls: 3 sets x 12 reps (Each arm)
• Seated Cable Rows with Resistance Bands: 4 sets x 10 reps
• Barbell Curl: 3 sets x 10 reps
• Hanging Leg Raises: 3 sets x 12 reps
• Banded Pull-Aparts: 3 sets x 20 reps

 

Day 25: Push Power

• Power Clean and Jerk: 5 sets x 3 reps
• Incline Bench Press: 4 sets x 6 reps
• Dumbbell Shoulder Press: 3 sets x 8 reps
• Triceps Dips: 3 sets x 10 reps
• Medicine Ball Slams: 3 sets x 15 reps
• Push-Ups: 4 sets x 12 reps
• Face Pulls with Resistance Bands: 3 sets x 15 reps
• Side Plank: 3 sets x 45 seconds (Each side)

 

Day 26:  Lower Body Hypertrophy

• Front Squats: 4 sets x 8 reps
• Deadlifts: 5 sets x 5 reps
• Walking Lunges with Dumbbells: 3 sets x 12 reps (Each leg)
• Leg Press: 4 sets x 10 reps
• Calf Raises: 3 sets x 15 reps
• Hanging Leg Raises: 3 sets x 12 reps
• Seated Leg Curl: 3 sets x 12 reps
• Banded Glute Bridges: 3 sets x 20 reps

Day 27: Lower Body Power

• Pull-Ups: 4 sets x 10 reps
• Overhead Press: 4 sets x 8 reps
• Bent-Over Rows: 3 sets x 10 reps
• Battle Ropes: 4 sets x 1 minute
• Farmer's Walk: 4 sets x 50 yards
• Plank Variations: 3 sets x 45 seconds each

 

Day 28: Active Recovery

• Light cardio, mobility drills, and foam rolling.

 

Day 29: Rest

 

Day 30: Full Body Strength

• Back Squats: 5 sets x 5 reps
• Bench Press: 4 sets x 6 reps
• Bent Over Rows: 4 sets x 8 reps
• Romanian Deadlifts: 3 sets x 10 reps
• Overhead Press: 3 sets x 10 reps
• Pull-Ups: 4 sets x 8 reps
• Plank: 3 sets x 60 seconds
• Banded Lateral Raises: 3 sets x 15 reps

 

Day 31: Lower Body Hypertrophy

• Front Squats: 4 sets x 8 reps
• Deadlifts: 5 sets x 5 reps
• Walking Lunges with Dumbbells: 3 sets x 12 reps (Each leg)
• Leg Press: 4 sets x 10 reps
• Calf Raises: 3 sets x 15 reps
• Hanging Leg Raises: 3 sets x 12 reps
• Seated Leg Curl: 3 sets x 12 reps
• Banded Glute Bridges: 3 sets x 20 reps

 

Day 32: Push Power

• Power Clean and Jerk: 5 sets x 3 reps
• Incline Bench Press: 4 sets x 6 reps
• Dumbbell Shoulder Press: 3 sets x 8 reps
• Triceps Dips: 3 sets x 10 reps
• Medicine Ball Slams: 3 sets x 15 reps
• Push-Ups: 4 sets x 12 reps
• Face Pulls with Resistance Bands: 3 sets x 15 reps
• Side Plank: 3 sets x 45 seconds (Each side)

Day 33: Pull Hypertrophy

• Lat Pulldowns with Resistance Bands: 4 sets x 10 reps
• T-Bar Rows: 5 sets x 8 reps
• Face Pulls: 3 sets x 15 reps
• Hammer Curls: 3 sets x 12 reps (Each arm)
• Seated Cable Rows with Resistance Bands: 4 sets x 10 reps
• Barbell Curl: 3 sets x 10 reps
• Hanging Leg Raises: 3 sets x 12 reps
• Banded Pull-Aparts: 3 sets x 20 reps

 

Day 34: Lower Body Power

• Box Jumps: 5 sets x 5 reps
• Back Squats: 4 sets x 6 reps
• Sumo Deadlifts: 4 sets x 8 reps
• Bulgarian Split Squats: 3 sets x 10 reps (Each leg)
• Jumping Lunges: 3 sets x 12 reps (Each leg)
• Standing Calf Raises with Resistance Bands: 4 sets x 15 reps
• Russian Twists with Medicine Ball: 3 sets x 20 reps
• Plank: 3 sets x 60 seconds

 

Day 35: Rest

 

Day 36: Lower Body Hypertrophy

• Front Squats: 4 sets x 8 reps
• Deadlifts: 5 sets x 5 reps
• Walking Lunges with Dumbbells: 3 sets x 12 reps (Each leg)
• Leg Press: 4 sets x 10 reps
• Calf Raises: 3 sets x 15 reps
• Hanging Leg Raises: 3 sets x 12 reps
• Seated Leg Curl: 3 sets x 12 reps
• Banded Glute Bridges: 3 sets x 20 reps

 

Day 37: Upper Body Strength and Conditioning

• Pull-Ups: 4 sets x 10 reps
• Overhead Press: 4 sets x 8 reps
• Bent-Over Rows: 3 sets x 10 reps
• Battle Ropes: 4 sets x 1 minute
• Farmer's Walk: 4 sets x 50 yards
• Plank Variations: 3 sets x 45 seconds each

 

Day 38: Rest

 

Day 39: Full Body Strength

• Back Squats: 5 sets x 5 reps
• Bench Press: 4 sets x 6 reps
• Bent Over Rows: 4 sets x 8 reps
• Romanian Deadlifts: 3 sets x 10 reps
• Overhead Press: 3 sets x 10 reps
• Pull-Ups: 4 sets x 8 reps
• Plank: 3 sets x 60 seconds
• Banded Lateral Raises: 3 sets x 15 reps

 

Day 40: Lower Body Hypertrophy

• Front Squats: 4 sets x 8 reps
• Deadlifts: 5 sets x 5 reps
• Walking Lunges with Dumbbells: 3 sets x 12 reps (Each leg)
• Leg Press: 4 sets x 10 reps
• Calf Raises: 3 sets x 15 reps
• Hanging Leg Raises: 3 sets x 12 reps
• Seated Leg Curl: 3 sets x 12 reps
• Banded Glute Bridges: 3 sets x 20 reps

 

Day 41: Push Power

• Power Clean and Jerk: 5 sets x 3 reps
• Incline Bench Press: 4 sets x 6 reps
• Dumbbell Shoulder Press: 3 sets x 8 reps
• Triceps Dips: 3 sets x 10 reps
• Medicine Ball Slams: 3 sets x 15 reps
• Push-Ups: 4 sets x 12 reps
• Face Pulls with Resistance Bands: 3 sets x 15 reps
• Side Plank: 3 sets x 45 seconds (Each side)

 

Day 42: Pull Hypertrophy

• Lat Pulldowns with Resistance Bands: 4 sets x 10 reps
• T-Bar Rows: 5 sets x 8 reps
• Face Pulls: 3 sets x 15 reps
• Hammer Curls: 3 sets x 12 reps (Each arm)
• Seated Cable Rows with Resistance Bands: 4 sets x 10 reps
• Barbell Curl: 3 sets x 10 reps
• Hanging Leg Raises: 3 sets x 12 reps
• Banded Pull-Aparts: 3 sets x 20 reps

 

Day 43: Lower Body Power

• Box Jumps: 5 sets x 5 reps
• Back Squats: 4 sets x 6 reps
• Sumo Deadlifts: 4 sets x 8 reps
• Bulgarian Split Squats: 3 sets x 10 reps (Each leg)
• Jumping Lunges: 3 sets x 12 reps (Each leg)
• Standing Calf Raises with Resistance Bands: 4 sets x 15 reps
• Russian Twists with Medicine Ball: 3 sets x 20 reps
• Plank: 3 sets x 60 seconds

 

Day 44: Rest

 

Day 45: Lower Body Hypertrophy

• Front Squats: 4 sets x 8 reps
• Deadlifts: 5 sets x 5 reps
• Walking Lunges with Dumbbells: 3 sets x 12 reps (Each leg)
• Leg Press: 4 sets x 10 reps
• Calf Raises: 3 sets x 15 reps
• Hanging Leg Raises: 3 sets x 12 reps
• Seated Leg Curl: 3 sets x 12 reps
• Banded Glute Bridges: 3 sets x 20 reps

 

Day 46: Push Power

• Power Clean and Jerk: 5 sets x 3 reps
• Incline Bench Press: 4 sets x 6 reps
• Dumbbell Shoulder Press: 3 sets x 8 reps
• Triceps Dips: 3 sets x 10 reps
• Medicine Ball Slams: 3 sets x 15 reps
• Push-Ups: 4 sets x 12 reps
• Face Pulls with Resistance Bands: 3 sets x 15 reps
• Side Plank: 3 sets x 45 seconds (Each side)

 

Day 47: Full Body Power

• Snatch: 5 sets x 3 reps
• Front Squats: 4 sets x 6 reps
• Push Press: 4 sets x 8 reps
• Bent Over Rows: 3 sets x 10 reps
• Depth Jumps: 3 sets x 10 reps
• Medicine Ball Slams: 3 sets x 15 reps
• Plank: 3 sets x 60 seconds
• Plyometric Push-Ups: 3 sets x 12 reps

 

Day 48: Day 4: Upper Body Strength and Conditioning

• Pull-Ups: 4 sets x 10 reps
• Overhead Press: 4 sets x 8 reps
• Bent-Over Rows: 3 sets x 10 reps
• Battle Ropes: 4 sets x 1 minute
• Farmer's Walk: 4 sets x 50 yards
• Plank Variations: 3 sets x 45 seconds each

 

Day 49: Rest

 

Day 50: Push Power

• Power Clean and Jerk: 5 sets x 3 reps
• Incline Bench Press: 4 sets x 6 reps
• Dumbbell Shoulder Press: 3 sets x 8 reps
• Triceps Dips: 3 sets x 10 reps
• Medicine Ball Slams: 3 sets x 15 reps
• Push-Ups: 4 sets x 12 reps
• Face Pulls with Resistance Bands: 3 sets x 15 reps
• Side Plank: 3 sets x 45 seconds (Each side)

 

Day 51: Pull Hypertrophy

• Lat Pulldowns with Resistance Bands: 4 sets x 10 reps
• T-Bar Rows: 5 sets x 8 reps
• Face Pulls: 3 sets x 15 reps
• Hammer Curls: 3 sets x 12 reps (Each arm)
• Seated Cable Rows: 4 sets x 10 reps
• Barbell Curl: 3 sets x 10 reps
• Hanging Leg Raises: 3 sets x 12 reps
• Banded Pull-Aparts: 3 sets x 20 reps

 

Day 52: Lower Body Power

• Box Jumps: 5 sets x 5 reps
• Back Squats: 4 sets x 6 reps
• Sumo Deadlifts: 4 sets x 8 reps
• Bulgarian Split Squats: 3 sets x 10 reps (Each leg)
• Jumping Lunges: 3 sets x 12 reps (Each leg)
• Standing Calf Raises: 4 sets x 15 reps
• Russian Twists with Medicine Ball: 3 sets x 20 reps
• Plank: 3 sets x 60 seconds

 

Day 53: Full Body Strength

• Back Squats: 5 sets x 5 reps
• Bench Press: 4 sets x 6 reps
• Bent Over Rows: 4 sets x 8 reps
• Romanian Deadlifts: 3 sets x 10 reps
• Overhead Press: 3 sets x 10 reps
• Pull-Ups: 4 sets x 8 reps
• Plank: 3 sets x 60 seconds
• Banded Lateral Raises: 3 sets x 15 reps

 

Day 54: Lower Body Hypertrophy

• Front Squats: 4 sets x 8 reps
• Deadlifts: 5 sets x 5 reps
• Walking Lunges with Dumbbells: 3 sets x 12 reps (Each leg)
• Leg Press: 4 sets x 10 reps
• Calf Raises: 3 sets x 15 reps
• Hanging Leg Raises: 3 sets x 12 reps
• Seated Leg Curl: 3 sets x 12 reps
• Banded Glute Bridges: 3 sets x 20 reps

 

Day 55: Push Power

• Power Clean and Jerk: 5 sets x 3 reps
• Incline Bench Press: 4 sets x 6 reps
• Dumbbell Shoulder Press: 3 sets x 8 reps
• Triceps Dips: 3 sets x 10 reps
• Medicine Ball Slams: 3 sets x 15 reps
• Push-Ups: 4 sets x 12 reps
• Face Pulls with Resistance Bands: 3 sets x 15 reps
• Side Plank: 3 sets x 45 seconds (Each side)

 

Day 56: Rest

 

Day 57: Lower Body Hypertrophy

• Front Squats: 4 sets x 8 reps
• Deadlifts: 5 sets x 5 reps
• Walking Lunges with Dumbbells: 3 sets x 12 reps (Each leg)
• Leg Press: 4 sets x 10 reps
• Calf Raises: 3 sets x 15 reps
• Hanging Leg Raises: 3 sets x 12 reps
• Seated Leg Curl: 3 sets x 12 reps
• Banded Glute Bridges: 3 sets x 20 reps

 

Day 58: Full Body Strength

• Back Squats: 5 sets x 5 reps
• Bench Press: 4 sets x 6 reps
• Bent Over Rows: 4 sets x 8 reps
• Romanian Deadlifts: 3 sets x 10 reps
• Overhead Press: 3 sets x 10 reps
• Pull-Ups: 4 sets x 8 reps
• Plank: 3 sets x 60 seconds
• Banded Lateral Raises: 3 sets x 15 reps

 

Day 59: Pull Hypertrophy

• Lat Pulldowns with Resistance Bands: 4 sets x 10 reps
• T-Bar Rows: 5 sets x 8 reps
• Face Pulls: 3 sets x 15 reps
• Hammer Curls: 3 sets x 12 reps (Each arm)
• Seated Cable Rows with Resistance Bands: 4 sets x 10 reps
• Barbell Curl: 3 sets x 10 reps
• Hanging Leg Raises: 3 sets x 12 reps
• Banded Pull-Aparts: 3 sets x 20 reps

 

Day 60: Lower Body Power

• Box Jumps: 5 sets x 5 reps
• Back Squats: 4 sets x 6 reps
• Sumo Deadlifts: 4 sets x 8 reps
• Bulgarian Split Squats: 3 sets x 10 reps (Each leg)
• Jumping Lunges: 3 sets x 12 reps (Each leg)
• Standing Calf Raises with Resistance Bands: 4 sets x 15 reps
• Russian Twists with Medicine Ball: 3 sets x 20 reps
• Plank: 3 sets x 60 seconds