Athletic Strength
Explosive strength and athletic performance
Days per week
4
Duration
8 or 12 weeks
Rep range
3-10 repetitions per set
Working sets
3-4 working sets per exercise
Overview
Who is this for
- • Lifters comfortable with power cleans, push presses and explosive movements
- • Those wanting to develop athletic qualities beyond pure gym strength
- • Experienced trainees who can commit to four sessions per week
Not ideal for
- • Those new to barbell training or unfamiliar with power movements
- • Lifters focused solely on bodybuilding-style muscle growth
Training style
Workout A opens with power cleans at 3 reps for speed and force production, followed by front squats, bench press and pull-ups. Workout B runs deadlifts, push presses and barbell rows with Bulgarian split squats and farmer carries. The undulating model alternates between power and strength emphasis to prevent adaptation.
Progressive overload
Power movements increase by 2.5 kg per week. Compound lifts increase by 1-2.5 kg. Farmer carries add 2 kg per week. The 6% planned overload reflects the mixed training demands.
Recovery and deloads
Every fourth week all weights drop to 70% of the phase base. The mixed stimulus places demands on both the nervous system and muscle tissue, making the recovery week essential.
Equipment
Barbell, dumbbells, pull-up bar and farmer carry handles
Location: Commercial gym with space for carries
Weekly volume
Legs receive the most volume at 15 sets per week across squats, deadlifts and split squats. Back sits at 9 sets, chest and shoulders at 6 sets each. Core receives 6 sets through hanging leg raises. No direct arm work is programmed.
Session breakdown
Workout A
| Exercise | Sets x Reps | Increment |
|---|---|---|
| Power clean | 3 x 3 | +2.5 kg/week |
| Front squat | 3 x 5 | +2.5 kg/week |
| Barbell bench press | 3 x 5 | +2.5 kg/week |
| Pull-up | 3 x 6 | Bodyweight |
| Hanging leg raise | 3 x 10 | Bodyweight |
Workout B
| Exercise | Sets x Reps | Increment |
|---|---|---|
| Deadlift | 3 x 5 | +2.5 kg/week |
| Push press | 3 x 5 | +1.25 kg/week |
| Bent-over barbell row | 3 x 6 | +2.5 kg/week |
| Bulgarian split squat | 3 x 8 | +1 kg/week |
| Farmer carry | 3 x 40s | +2 kg/week |
What to expect
Weeks 1 to 2
The power movements will challenge coordination and timing. Expect some neural fatigue from the combination of explosive and heavy work. Focus on movement quality over load.
Weeks 3 to 6
Power output improves noticeably. Strength gains on the compound lifts. Better coordination on cleans and push presses. Farmer carries will feel significantly more stable.
Weeks 6+
Measurable improvements in both explosive power and maximal strength. Improved athletic capacity, grip strength and core stability. A well-rounded strength profile.
Run Athletic Strength in STRNTH
Download the app, pick this programme and start your first session. Progressive overload, deloads and block reviews are handled for you.