Warrior Fit: 10-Week Advanced Athlete Conditioning
WORKOUT SUMMARY
Main Goal
Sports Specific
Workout Type
Strength Training
Fitness Level
Advanced
Program Duration
10-week
Days Per Week
5-6 Days/week
Time Per Workout
60 minutes
Equipment Required
Barbell, Dumbbells, Med Ball, Kettlebell, Sled (optional)
Target Gender
Other
A 10-week intense performance training program built for advanced athletes to elevate strength, power, agility, and endurance.
NOTES:
- Weeks 1–3: Emphasize controlled tempo, perfect form, and neuromuscular activation.
- Weeks 4–7: Intensify loads and volume, introduce complex supersets and higher sprint output.
- Weeks 8–10: Peak phase: explosive reps, minimal rest, maximum output.
- Optional Mobility Sunday: Add light foam rolling, T-spine rotation, bird dog, and toe touch work.
This advanced-level plan is designed for high-performance athletes aiming to dominate in sport and fitness. Incorporating Olympic lifts, plyometric training, speed drills, and functional strength exercises, the program is tailored to maximize explosive power, dynamic agility, and muscular endurance. Perfect for those who want to push their physical limits, Warrior Fit balances high-intensity strength training with performance-focused conditioning to ensure optimal athletic development.
Monday – Power & Strength (Barbell Focus)
| Exercise | Sets | Reps |
| Barbell Deadlift | 4 | 5-8 |
| Barbell Clean and Press | 4 | 6-8 |
| Barbell Bulgarian Split Squat | 3 | 8-12 per leg |
| Weighted Pull up | 3 | 3-6 |
| Behind The Back Barbell Shrug Reverse Barbell Shrug | 3 | 12-15 |
| Barbell Bent Over Row | 4 | 8-12 |
| Incline Chest Press Machine | 3 | 6-10 |
| Dumbbell Preacher Hammer Curl | 3 | 10-12 |
| Supine Spinal Twist | 3 | 15-30 sec |
Tuesday – Speed & Agility (Field Work)
| Exercise | Sets | Reps |
| Skater Squat | 3 | 8-10 per leg |
| 5 Dot drills agility exercise | 3 | 30 seconds |
| Tuck Jump | 3 | 10-15 |
| Single Leg Hip Thrust Jump | 3 | 10-12 |
| One Arm Medicine Ball Slam | 3 | 8-10 |
| Band Assisted Sprinter Run | 3 | 10-15 meters |
| Astride Jumps | 3 | 15--20 |
| Shoulder Tap Push up | 3 | 12-15 |
| Side Lunge Stretch | 3 | 20-30 seconds per leg |
| Standing Toe Touches | 3 | 15-20 sec |
Wednesday – Explosive Power & Plyometrics
| Exercise | Sets | Reps |
| The Box Jump | 3 | 10-12 |
| Barbell Snatch | 3 | 5-8 |
| Kettlebell Swings | 3 | 12-15 |
| Depth Jump to Hurdle Hop | 3 | 6-8 |
| Lateral Speed Step | 3 | 10-15 per leg |
| Superman exercise | 3 | 12-15 |
| Bird Dog | 3 | 12-15 |
| Plank | 3 | 1 |
| Lying Upper Body Rotation | 3 | 10-12 |
| Seated Toe Touches | 3 | 10-12 per leg |
Friday – Functional Strength & Conditioning
| Exercise | Sets | Reps |
| BARBELL SQUAT | 4 | 6-8 |
| Standing Dumbbell Overhead Press | 3 | 8-10 |
| Kettlebell Clean and Press | 3 | 6-8 |
| Dumbbell Lateral Raise | 3 | 10-12 |
| Barbell Step Up | 3 | 8-10 per leg |
| Dumbbell Romanian Deadlift | 3 | 8-12 |
| Hanging Side Knee Raises | 3 | 12 |
| Spider Plank | 3 | 20 |
| Rolling Like a Ball crab | 3 | 10-15 |
| Supine Spinal Twist | 3 | 15-30 sec |
| Seated Hamstring Stretch | 3 | 20-30 seconds per leg |
Saturday – Full-Body Athlete Flow & Conditioning
| Exercise | Sets | Reps |
| Tire Sledge Hammer | 3 | 2024-12-10 |
| Medicine Ball Rotational Throw | 3 | 10 |
| Dumbbell Jump Squat | 3 | 8-10 |
| Overhead Shrug | 3 | 12-15 |
| Russian Twist | 3 | 20 |
| Dumbbell Push Press | 3 | 10-12 |
| Kneeling High Pulley Row | 3 | 10-12 |
| Tuck Jump | 3 | 10-15 |
| Dumbbell Side Bend | 3 | 12 |
| arm leg raise | 3 | 12-15 |
| Lying Upper Body Rotation | 3 | 10-12 |
| Standing Toe Touches | 3 | 15-20 sec |
