Athlete Engine · 4 weeks
Athlete Field Base: 4 Weeks
General athletic preparation covering strength, conditioning, power practice, and lighter movement.
Preview the full scheduleGoalBuild broad strength and conditioning for recreation
LevelReturning or intermediate
Frequency4 days / week
Sessions16
PROGRAM SETUP
Equipment and emphasis
Dumbbells · Low step · Open space · Optional cardio machine
SportsAthletic PreparationFour DaysGeneral
PRIVATE CALENDAR
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Every planned session
- Week 1 · Day 1Athlete Field: BaseDay 1 · 35–50 min · 6 exercisesPREVIEW
- Week 1 · Day 2Athlete Field: Power PracticeDay 3 · 35–50 min · 6 exercisesPREVIEW
- Week 1 · Day 3Athlete Field: EngineDay 5 · 35–50 min · 6 exercisesPREVIEW
- Week 1 · Day 4Athlete Field: Recovery FieldDay 7 · 35–50 min · 6 exercisesPREVIEW
- Week 2 · Day 1Athlete Field: BaseDay 8 · 35–50 min · 6 exercisesPREVIEW
- Week 2 · Day 2Athlete Field: Power PracticeDay 10 · 35–50 min · 6 exercisesPREVIEW
- Week 2 · Day 3Athlete Field: EngineDay 12 · 35–50 min · 6 exercisesPREVIEW
- Week 2 · Day 4Athlete Field: Recovery FieldDay 14 · 35–50 min · 6 exercisesPREVIEW
- Week 3 · Day 1Athlete Field: BaseDay 15 · 35–50 min · 6 exercisesPREVIEW
- Week 3 · Day 2Athlete Field: Power PracticeDay 17 · 35–50 min · 6 exercisesPREVIEW
- Week 3 · Day 3Athlete Field: EngineDay 19 · 35–50 min · 6 exercisesPREVIEW
- Week 3 · Day 4Athlete Field: Recovery FieldDay 21 · 35–50 min · 6 exercisesPREVIEW
- Week 4 · Day 1Athlete Field: BaseDay 22 · 35–50 min · 6 exercisesPREVIEW
- Week 4 · Day 2Athlete Field: Power PracticeDay 24 · 35–50 min · 6 exercisesPREVIEW
- Week 4 · Day 3Athlete Field: EngineDay 26 · 35–50 min · 6 exercisesPREVIEW
- Week 4 · Day 4Athlete Field: Recovery FieldDay 28 · 35–50 min · 6 exercisesPREVIEW