ATHLETIC / 4 DAYS PER WEEK / ABOUT 42 MINUTES
Athletic power base
Strength, control and repeatable efforts for active adults.
Strength supports physical capacity; sport skill and speed practice remain separate.
Your weekly sessions
SESSION 1 / Strength and control before adding speed or sport skill.
Athletic base / legs and trunk
Strength and control before adding speed or sport skill.
- Supported split squat — 2–3 × 8–12 controlled reps per side
Quadriceps and glutes; hip stabilizers assist. Use a wall or rail for balance; lower vertically and press through the front foot.
- Dumbbell Romanian deadlift — 2–3 × 8–12 controlled reps
Hamstrings and posterior chain. Keep weights close and shift hips back with a long spine.
- Lateral band step — 2–3 × 8–12 controlled reps
Gluteus maximus and hip stabilizers. Take controlled side steps with soft knees.
- Pallof press — 2–3 × 8–12 controlled reps
Abdominals, obliques and trunk stabilizers. Press hands forward without letting the band turn you.
- Stationary bike intervals — Start with 10–20 min at a conversational pace; build gradually
Heart, lungs and working leg muscles. Alternate easy pedaling with repeatable moderate efforts.
SESSION 2 / Pair horizontal pushing and pulling; finish with shoulders and arms.
Upper A / chest and back
Pair horizontal pushing and pulling; finish with shoulders and arms.
- Dumbbell bench press — 2–3 × 8–12 controlled reps
Pectorals, anterior shoulders and triceps. Set shoulder blades and press weights over the chest.
- Chest-supported row — 2–3 × 8–12 controlled reps
Lats, rhomboids, mid-back and biceps. Keep chest against the pad and row without swinging.
- Dumbbell overhead press — 2–3 × 8–12 controlled reps
Deltoids and upper-back stabilizers. Press upward with ribs stacked over pelvis.
- Lat pulldown — 2–3 × 8–12 controlled reps
Lats, rhomboids, mid-back and biceps. Pull elbows toward ribs while keeping your chest tall.
- Triceps pressdown — 2–3 × 8–12 controlled reps
Triceps brachii. Keep elbows near ribs while straightening arms.
- Dumbbell curl — 2–3 × 8–12 controlled reps
Biceps brachii and brachialis. Keep upper arms near sides and lower slowly.
SESSION 3 / Upper-body strength with repeatable aerobic intervals.
Athletic base / push and pull
Upper-body strength with repeatable aerobic intervals.
- Dumbbell bench press — 2–3 × 8–12 controlled reps
Pectorals, anterior shoulders and triceps. Set shoulder blades and press weights over the chest.
- Lat pulldown — 2–3 × 8–12 controlled reps
Lats, rhomboids, mid-back and biceps. Pull elbows toward ribs while keeping your chest tall.
- Suitcase carry — 1–3 × 20–30 sec with stable posture
Abdominals, obliques and trunk stabilizers. Walk with one weight while keeping shoulders level.
- Single-leg calf raise — 2–3 × 8–12 controlled reps per side
Gastrocnemius and soleus. Use balance support and move through a comfortable range.
- Stationary bike intervals — Start with 10–20 min at a conversational pace; build gradually
Heart, lungs and working leg muscles. Alternate easy pedaling with repeatable moderate efforts.
SESSION 4 / Keep activity comfortable while giving hard work time to settle.
Recovery / easy movement
Keep activity comfortable while giving hard work time to settle.
- Brisk walk intervals — Start with 10–20 min at a conversational pace; build gradually
Heart, lungs and working leg muscles. Alternate a comfortable pace with a faster pace that still allows conversation.
- Open book rotation — 1–2 gentle rounds of 5–8 reps; do not force range
Joint control and comfortable range of motion. Lie on your side and gently rotate your upper back while following your hand.
- Ankle rock — 1–2 gentle rounds of 5–8 reps; do not force range
Joint control and comfortable range of motion. With heel down, gently move knee forward over toes and return.
- Wall slide — 1–2 gentle rounds of 5–8 reps; do not force range
Joint control and comfortable range of motion. Slide arms upward on a wall through a comfortable range while keeping ribs relaxed.
- Single-leg balance reach — Beside stable support: 1–2 rounds of 3 gentle reaches per side
Hip and ankle stabilizers; balance control. Reach the free foot to three points slowly.
How to progress
Weeks 1–2: technique and repeatable efforts. Weeks 3–5: progress strength load. Weeks 6–8: add a small conditioning dose if recovery allows.
Recovery and weekly placement
Leave an easier day between demanding sessions for the same muscles. Adjust the number of sets to your current capacity.
Continue building your plan
Use the exercise library to review technique, then explore sport guides, recipes and planning tools to fit the week around your life.
General fitness education. Choose loads and ranges that match your ability. This program is not individualized medical care and does not guarantee a particular result.
Browse all training programs