Program Design: Athlete One
Athlete 1: A 20-year-old female collegiate long-jumper. She has several years of
resistance training experience and is in the preseason (first transition). The focus is a strength
and power mesocycle
Monday (focus on lower body strength and power):
● Back Squat: she should do 4 sets by 4 to 5 reps with as much weight as she can handle
with rest for 2 to 3 minutes due to her doing max weight.
● Romanian Deadlift: 3 sets by 7 to 8 reps with about a minute's worth of rest between
each set. This exercise should help her with hamstring strength.
● Walking Lunges: 3 sets of 8 reps per leg with a minute of rest. She should use a good
amount of weight but not too much. This exercise will help her with strengthening her
stabilizing muscles in her leg and this will help her be able to land her long jumps better.
● Box Jumps: 3 sets of 5 reps with a minute between each set. This should help her with
explosiveness that she needs to have when she jumps.
● Seated Calf Raises: 3 sets of 12 or more reps with about 30 seconds between each set.
This should help her with endurance and to strengthen her accessory muscles.
● Planks: She should do different types of planks to help her with her stability. She should
try 3 sets of planks for 30+ seconds with 30 seconds of rest between each.
Tuesday (upper body strength):
● Bench Press: 4 sets of 5 to 6 reps with a good amount of weight that isn’t too much.
There should be about 2 minutes between each set.
● Pull-ups: 3 sets of 10 to 12 with a minute of rest. This should help her with strength and
control.
● Overhead Push Press: this should help her with the explosivity that she is working on. 3
sets of 4 to 5 reps with 2 minutes between each set.
● Incline Dumbbell Press: 3 sets of 7 to 8 reps with a minute between each set.
● Barbell Rows: 3 sets of 7 to 8 reps with about a minute between each set. This exercise
should help strengthen the posterior chain of her back.
● Russian Twists: 3 sets of 15 reps with or without weight and 30 seconds between sets.
This will help her with her rotation.
Wednesday (recovery and mobility):
● Squat Jumps: 3 sets of 10 with 30 seconds in between.
● Leg Mobility stretches: she should focus on stretches and yoga poses that stretch the
structures of the hamstrings and hips.
● Foam rolling to help loosen up her muscles (especially the ones she has focused on the
past few days).
● Core stability workouts will help her with her landings and strengthen the muscles she
needs to have good form as she lands her long jumps.
● Cardio: walking or a short jog
Thursday (full body power exercises):
● Hang Snatch: 4 sets of 2 to 3 reps with 3 minutes of rest between.
● Push Jerk: 3 sets of 4 to 5 reps with 3 minutes of rest.
● Jump Squats: 3 sets of about 5 reps with a minute or so in between.
● Broad Jumps: 3 sets of 5 reps with a minute between each.
● Ball Slams: 3 sets of 7 to 8 reps with about a minute between each set. This exercise will
help her with core stability and coordination.
Friday (lower body power):
● Deadlift: using maximal strength to do 4 sets of 6 reps with 2 minutes between each set.
● Front Squat: 3 sets of 6 reps with 2 minutes of rest. This exercise should help her
strengthen her quadriceps.
● Split Squat: 3 sets of 6 reps on each leg. She should use an appropriate amount of
weight and one minute between each set. This should help her with control and stability.
● Depth Jumps: 3 sets of 5 reps with a minute between sets.
● Hip Thrusts: 3 sets of 10 reps with a minute between each set.
Saturday: REST
Sunday: Rest or mobility exercises
