Elite Training Plan

12-week resistance training program for an elite athlete. This plan is designed to improve strength, power, speed, agility, and endurance.

Weeks 1-4 (Hypertrophy Phase)

• Monday (Push Movements): Bench press, shoulder press, tricep pushdowns, squats

• Tuesday: Sprint and agility drills

• Wednesday (Pull Movements): Deadlifts, pull-ups, bicep curls, lunges

• Thursday: Rest

• Friday (Push Movements): Front squats, lunges, calf raises

• Saturday: Sprint and agility drills

• Sunday: Rest

Weeks 5-8 (Strength Phase)

• Monday (Lower Body Strength): Heavy squats, deadlifts, lunges

• Tuesday: Rest

• Wednesday (Upper Body Strength): Heavy bench press, shoulder press, pull-ups

• Thursday: Sprint and agility drills

• Friday (Lower Body Strength): Heavy front squats, leg press

• Saturday: Rest

• Sunday: Sprint and agility drills