9 WEEK ATHLETE PROGRAM

BECOME A BETTER ATHLETE This 9-week athlete training program is designed to help you get bigger, faster, and stronger in the off season of your sport. This comprehensive program is divided into three phases, each lasting 3 weeks. The phases included in this program are hypertrophy, endurance, and a combination of speed, power, agility, and strength. Each phase progresses in volume and intensity, ensuring that you are consistently challenged and making progress. The structure of the warm-ups includes upper/lower body plyometrics and linear/lateral speed and agility exercises. You'll be following a 4-day per week upper/lower split to meet the program's goals of increasing hypertrophy, strength, power, speed, and agility.To complete this program properly, you'll need access to a gym and a field for running and speed work. The program is in PDF form and includes an exercise guide demonstrating how to do each exercise. The SAID Principle (Specific Adaptations to Impose Demands) was applied