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The Athletic Build

$99.00

ATHLETIC STRENGTH & POWER

12-Week Progressive Training Program

This 12-week Athletic Strength & Power Program is designed for individuals who want to train like an athlete — building real strength, explosive power, and total-body performance.

Using primarily dumbbells and kettlebells (with optional barbell progressions), this program follows a 3-block progressive overload structure that improves strength, speed, stability, and conditioning without sacrificing movement quality.

Each phase builds on the last, making this program ideal for all fitness levels, from beginners learning proper mechanics to advanced athletes looking to push performance.

Whether you’re training for sport, boxing, racing, or simply want to move and look strong — this program delivers results.

WHAT’S INCLUDED

✔️ 12 weeks of structured training

✔️ 3 progressive 4-week training blocks

✔️ 4 workouts per week

✔️ Full-body athletic programming

✔️ Beginner & advanced exercise options

✔️ Clear coaching cues & form guidance

✔️ Strength, power, and conditioning focus

WHO THIS PROGRAM IS FOR

✔️ Athletes & former athletes

✔️ Boxing & conditioning enthusiasts

✔️ Anyone who wants functional, athletic strength

✔️ Gym-goers who want structure & progression

✔️ All levels (scalable & adaptable)

EQUIPMENT NEEDED

• Dumbbells

• Kettlebells

• Optional: Barbell, trap bar, plyo box, cardio machine

FORMAT

• Digital PDF download

• Trainerize-compatible program structure

ATHLETIC STRENGTH & POWER

12-Week Progressive Training Program

This 12-week Athletic Strength & Power Program is designed for individuals who want to train like an athlete — building real strength, explosive power, and total-body performance.

Using primarily dumbbells and kettlebells (with optional barbell progressions), this program follows a 3-block progressive overload structure that improves strength, speed, stability, and conditioning without sacrificing movement quality.

Each phase builds on the last, making this program ideal for all fitness levels, from beginners learning proper mechanics to advanced athletes looking to push performance.

Whether you’re training for sport, boxing, racing, or simply want to move and look strong — this program delivers results.

WHAT’S INCLUDED

✔️ 12 weeks of structured training

✔️ 3 progressive 4-week training blocks

✔️ 4 workouts per week

✔️ Full-body athletic programming

✔️ Beginner & advanced exercise options

✔️ Clear coaching cues & form guidance

✔️ Strength, power, and conditioning focus

WHO THIS PROGRAM IS FOR

✔️ Athletes & former athletes

✔️ Boxing & conditioning enthusiasts

✔️ Anyone who wants functional, athletic strength

✔️ Gym-goers who want structure & progression

✔️ All levels (scalable & adaptable)

EQUIPMENT NEEDED

• Dumbbells

• Kettlebells

• Optional: Barbell, trap bar, plyo box, cardio machine

FORMAT

• Digital PDF download

• Trainerize-compatible program structure

WELCOME

This program is designed to help you build strength, generate power, and move with confidence.

You’ll train 4 days per week using a proven progressive overload model that increases strength while improving athletic movement, coordination, and conditioning.

Train hard. Train smart. Move like an athlete.

PROGRAM STRUCTURE

Length: 12 Weeks

Schedule: 4 Days / Week

Blocks: 3 (4 weeks each)

Each block increases intensity and power output while maintaining proper movement mechanics.

TRAINING BLOCK OVERVIEW

BLOCK 1 – Strength Foundation (Weeks 1–4)

• Build movement efficiency

• Improve core stability

• Develop strength with control

• Learn proper tempo and positioning

Focus:

✔️ Controlled reps

✔️ Unilateral strength

✔️ Joint stability

BLOCK 2 – Strength + Power (Weeks 5–8)

• Increase training load

• Introduce explosive movements

• Develop force production

Focus:

✔️ Heavier lifts

✔️ Contrast training

✔️ Athletic conditioning

BLOCK 3 – Peak Strength & Explosiveness (Weeks 9–12)

• Maximize strength output

• Improve speed & power

• Train with athletic intent

Focus:

✔️ Lower reps

✔️ Higher intensity

✔️ Power development

WEEKLY TRAINING SPLIT

Day 1: Lower Body Strength

Day 2: Upper Body Strength

Day 3: Athletic Power + Conditioning

Day 4: Full Body Strength & Core

(Optional sport, boxing, or conditioning can be added on off days.)

PROGRESSION GUIDELINES

• Increase weight gradually each week when possible

• Leave 1–2 reps in reserve on most sets

• Prioritize form over load

• Week 4 of each block is a deload (reduce volume, maintain quality)

BEGINNER & ADVANCED OPTIONS

Beginner

• Start lighter

• Use slower tempo

• Reduce range of motion when needed

• Focus on technique first

Advanced

• Increase load weekly

• Add pauses or tempo work

• Emphasize speed on power movements

• Use optional barbell variations

REST & RECOVERY

• Strength lifts: 60–90 seconds

• Power movements: 90–120 seconds

• Prioritize sleep, hydration, and nutrition

• Take rest days seriously — recovery fuels progress

FINAL NOTES

This program is built to challenge you while keeping your body healthy, capable, and athletic.

Stay consistent. Track your progress. Trust the process.