INTERMEDIATE WORKOUTS - ATHLETE
7 Day Focus Sample Workout
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Mon - Strength (Lower Body)Barbell Squats, Romanian Deadlift, Walking Lunges, Core Finishers
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Tue - Speed & AgilityLadder Drills, Zig-Zag Cones, Hill Sprints, Quick Feet
Wed - Rest / MobilityYoga Flow, Foam Roll, Stretch
Thu - Upper Body PowerExplosive Push-ups, Pull-ups, Overhead Press, Farmer’s
Carry
Fri - Full Body ConditioningKettlebell Swings, Burpees, Jump Squats, Sled Push
Sat - Sport SimulationSprint Intervals, Change-of-Direction Drills
Sun - Active RecoveryLight jog, mobility, breathing work
🧩 Training Tips
✅ Warm up 10 minutes (dynamic mobility, activation drills)
✅ Focus on explosive intent, not just volume
✅ Rest 60–90 sec between power sets; 90–120 sec for heavy lifts
✅ Prioritize sleep, nutrition, and hydration for recovery
✅ Track performance (speed, strength, times) weekly