Athletic Performance Program
Athletic Performance Program is a 4-day conditioning training approach focused on performance. Use it as a starting point for organizing and tracking consistent training.
What is the Athletic Performance Program?
Athletic Performance Program is a 4-day conditioning training approach focused on performance. Use it as a starting point for organizing and tracking consistent training. This page gives you a practical overview of the weekly structure, intended training focus and progression approach so you can decide whether it fits your schedule and goals.
Gym Log advantage: once you've chosen the plan, you can import this workout structure into your calendar and track your sessions, sets and notes in one place.
Program-specific training plan
- Squat
- Jump
- Romanian Deadlift
- Split Squat
- Calf Raise
Perform explosive work fresh and keep repetitions crisp.
- Bench Press
- Pull-Up
- Overhead Press
- Row
- Farmer Carry
Build general strength without excessive fatigue.
- Acceleration Drill
- Lateral Movement
- Medicine Ball Throw
- Bike or Run Intervals
- Core
Quality of movement matters more than maximal conditioning volume.
- Trap-Bar Deadlift
- Dumbbell Press
- Row
- Step-Up
- Kettlebell Swing
Use moderate volume to support performance and recovery.
How to use it
- Full-body or split training
- Strength or conditioning work
- Progress gradually
- Adjust around recovery
Who it is for
People seeking a structured conditioning routine with a clear weekly schedule.
Goal
Performance
Progression
Develop strength, power, movement quality and conditioning progressively. Sport-specific coaching should determine technical drills where applicable.
Accuracy note
Gym Log original athletic-performance template; it is not a sport-specific performance prescription.
Regardless of template, log every working set and prioritize repeatable technique, appropriate recovery and sustainable progression.
Ready to track it?
Choose a start date and import this plan into your Gym Log calendar.
Common questions about Athletic Performance Program
How many days per week is the Athletic Performance Program?
This Gym Log listing is organized as a 4-day-per-week program.
Who is the Athletic Performance Program for?
People seeking a structured conditioning routine with a clear weekly schedule.
Can I track the Athletic Performance Program in Gym Log?
Yes. Use the import button on this page to add the available workout structure to your Gym Log calendar, then log your actual sets, reps, weight and notes as you train.