Fitness and Movement, LLC


SKU: APP Category:

Athletic Performance Program



Program Goals:

  • The goal of this program is to develop speed, strength, and conditioning while translating it into all-around athletic performance. The program is specifically designed to progress the athlete through a periodized 10-week program to optimize speed, strength, hypertrophy, rate of force development (RFD), cardio-respiratory conditioning, and jumping ability. If you’re an individual who would like to develop an all-encompassing athletic base, this program is for you!

Who is this for?

  • This program is best suited for intermediate lifters with at least 1-2 years weight room experience and has experience and/or understanding of correct plyometric and barbell power clean technique.

Program Basics:

  • This program includes plyometric exercises, sprints, traditional barbell/dumbbell exercises (squats, bench press, deadlift, overhead press, etc.), power developing barbell and dumbbell exercises, including: the power clean, power clean variations, push presses and variations, and dumbbell snatches. It is recommended that the lifter has a general understanding of how these lifts should be performed safely and effectively.

Duration: 10 week program

Frequency: 4-5 days per week



  • Strategically periodized 10 week program to boost all facets of athletic performance (speed, strength, conditioning, explosiveness)
  • Specifically outlined training variables
  • Detailed educational e-book:
    • Program design
    • Exercise selection
    • Comprehensive exercise library of all included exercises
    • Proper progression guidelines
    • Nutritional and recovery guidelines
    • Training stress management and lifting modification guidelines
    • Exercise image library
  • User-friendly Excel spreadsheet
    • Simple instruction to obtain individualized weights


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