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Optimized Training Program With Performance Stats

The document outlines an optimized training program for an athlete with a profile of 5'10" and 78kg, focusing on various strength and power metrics across different categories. It includes detailed performance statistics for lower body strength, Olympic lifts, plyometrics, sprint-specific strength, upper body strength, core strength, and mobility exercises. Each section provides specific weight ranges and performance goals to enhance athletic performance.

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Desco io Nice
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29 views2 pages

Optimized Training Program With Performance Stats

The document outlines an optimized training program for an athlete with a profile of 5'10" and 78kg, focusing on various strength and power metrics across different categories. It includes detailed performance statistics for lower body strength, Olympic lifts, plyometrics, sprint-specific strength, upper body strength, core strength, and mobility exercises. Each section provides specific weight ranges and performance goals to enhance athletic performance.

Uploaded by

Desco io Nice
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Optimized Training Program with Performance Stats

Athlete Profile: 5'10", 78kg

A. Lower Body Strength & Power


Back Squat: 170-195 kg (2.2-2.5× BW)

Romanian Deadlift: 140-180 kg


Trap Bar Deadlift: 200-240 kg

Bulgarian Split Squat (DB): 40-50 kg DBs per hand (6-8 reps)
Hip Thrust: 250-300 kg

B. Olympic Lifts & Explosive Movements


Power Clean: 115-140 kg

Clean Pull: 140-160 kg


Snatch: 90-105 kg

Jerk (Split/Power): 100-120 kg


Medicine Ball Chest Throw (3-5kg): 7-8 m
Med Ball Back Toss: 15-18 m

C. Plyometrics (Elastic & Reactive Power)


Standing Vertical Jump: 80-100 cm
Standing Broad Jump: 2.7-3.0 m

Depth Jumps (60 cm box): React fast + reach >85% vertical


Bounding (single leg): 20-30 m explosive bound

Single-Leg Hops for Distance: 2.5 m+ per leg

D. Sprint-Specific Strength/Power
Sled Sprint (heavy): 30-75% BW for short bursts
Resisted Band Sprint: Strong hip/knee drive

Step-Up (explosive): 60-80 kg barbell (knee-height box)


A-Skip/B-Skip bounds: Perfect form + height

E. Upper Body Strength (Support & Balance)


Weighted Pull-Ups: +20-40 kg
Push-Ups (explosive): 40-50 reps / clapping push-ups
Bench Press: 100-120 kg
Overhead Press: 60-80 kg

F. Core & Trunk Strength


Hanging Leg Raises: 15-20 clean reps
Cable Woodchop: Explosive on both sides

Ab Wheel Rollouts: 10-15 reps from feet


Side Plank (w/ reach under): 45-60 sec per side

G. Mobility, Stability, & Prehab


Nordic Hamstring Curl: Full ROM, 6-8 reps

Single-Leg Glute Bridge: Full hip extension

Hip Flexor Stretch: After sprints

Ankle Mobility Drills: Essential for ground contact

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