ATHLETE

ONE WEEK PROGRAM

Workout sets planned to help you One week of work outs created to Designed for all levels of athletes
progress toward your goals quickly get you into shape to enhance performance
 PROGRAM
OVERVIEW

Welcome to the Functional Athlete

program. This program is for
anyone looking to be efficient and
well-rounded. In this program, you
will increase your explosiveness,
improve your speed, and build
your best physique through our 6-
day training split.

In this program, we will utilize

Olympic lift variations (never
specialize, but use techniques for
power development),
bodybuilding, strength
progression, dynamic effort days,
and more.

If you're ready to hop into this

program, try the full week below
and become a better athlete
today.

2 ATHLETE
 Tempo Explanation
(ex: 1115)

The First Number: The first number refers to the lowering (eccentric)
phase of the lift.

The Second Number: The second number refers to the amount of

time spent between eccentric and concentric phases.

The Third Number: The third number refers to ascending

(concentric) phase of the lift.

The Fourth Number: The fourth number refers to the amount of time
spent between concentric and eccentric phases.

3 ATHLETE
DAY 1
WARM UP
w1. | Jog 15 yds down and back w7. | Butt Kicks 15yds

w2. | High Side Shuffle 15 yds w8. | Easy Skip 15yds

down and back
w9. | Triple Hip 15yds
w3. | Reaching Backwards Run 15
yds down and back w10. | Backwards Hip 15yds

w4. | Knee Hugs 15yds w11. | High Kicks 15yds

w5. | Walking Dancer Pose 15yds w12. | Skipping High Kicks 15yds

w6. | Side Lunge 15yds w13. | High Knees 15yds

PLYOMETRICS
1a. | Skips for Height 3x15yds 1d. | Band Resisted Get Offs
3x15yds
1b. | Bounding 3x15yds
1e. | Stomach Get Offs 3x15yds
1c. | Staggered Stance Broad
Jump to Deceleration
3x15yds

LIFT SPECIFIC WARM UP

1a. | Band Pull Aparts 2x15

1b. | Rotator Off Knee 2x15 each side

1c. | Medicine Ball Push Ups 2x8 each side

DAY 1 ROUTINE CONTINUED ON NEXT PAGE

DAY 1 | CONTINUED
LIFTING
1. | Behind the Neck Jerk 5x3 SUPERSET

4a. | Incline Dumbbell Narrow

SUPERSET Press 3x10

2a. | Close Grip Bench 4b. | Seated Cable Row

(1 1/4 rep) 3 count lower, (can sub seated cable row)
2 count pause. 4x6 (50%, ** 40XO Tempo
55%, 60%, 60%)

2b. | Ext. Rotator Off Knee SUPERSET

- 4 count lower, 1 count
pause 4x6 (9% bench 5a. | Half Kneeling SA Arnold Press
press weight) - 1x10, 1x8, 1x6 each

Rest for 2:30 minutes 5b. | Dumbbell Row - 1x10, 1x8,

1x6 each

SUPERSET SPRINTS** 8x110 yds

1 min rest between efforts
3a. | Myotatic NG Chin Ups preferably outside
(1 1/4 rep) - 4 count lower, (true sprint)
2 count pause 4x6
*40XO Tempo: 4 seconds of the eccentric motion, 0
seconds of hold at bottom of exercise, concentric
3b. | Face-pull - 3 count pause motion as fast a possible with good form, 0 seconds
at forehead. 4x10 (9% hold at top of exercise
bench press weight) ** If you are unable to get outside, set the treadmill at
2% incline and run on the treadmill.
Rest for 2 minutes

5 ATHLETE
DAY 2
WARM UP
w1. | Neck Rolls 1x10 each side w6. | Forward Hip Circles 1x10
each direction
w2. | 3 Way Jumping Jacks
1x10 each w7. | Backward Hip Circles 1x10
each direction
w3. | Forward Arm Circles 1x10
w8. | Rolling Pancake Stretch 1x10
w4. | Backward Arm Circles
1x10 w9. | Dynamic Hurdler 1x10

w5. | Arm Swings 1x10 w10. | Toe Touch Squat 1x10

w11. | Drop Squat 1x20

CHANGE OF DIRECTION WORK

1a. | High Shuffle Touch 1x10 1c. | Run Stick 1x10 at 5 yds

1b. | Shuffle Stick 1x10 at 5 yds 1d. | Band Resisted Side Run 3x4 -
Change directions and take full
recovery between each rep.

DAY 2 ROUTINE CONTINUED ON NEXT PAGE

DAY 2 | CONTINUED
LIFTING
1. | Snatch Pulls 3x5 - 80%, SUPERSET
85%, 90% of max
5a. | Barbell Step Ups 3x6 each side
2. | Front Squat
4x6 (1 1/4 rep) 5b. | Standing Calf Raise 3x6/10
3 count lower, 2 count 6 reps with 2 count pause
pause at 1/4 rep in stretched position
50%, 55%, 60%, followed by 10 normal reps
60% of max
Rest for 1:30 minutes
Rest 2:30 minutes

TRISET
SUPERSET
6a. | Glute Hamstring Raise 3x6
3a. | Bulgarian Deadlifts
3x6 each side at 4 6b. | Seated Calf Raise 3x6/10
count lower 6 reps with 2 count pause
in stretched position
3b. | Goblet Side Lunge followed by 10 normal reps
3x6 each side
6c. | A Tib Raise 3x6
Rest for 2:00 minutes
Rest for 1:30 minutes

SUPERSET

4a. | Barbell Step Ups 3x6 each

side

4b. | Standing Calf Raise 3x6/10

6 reps with 2 count
pause in stretched
position followed by
10 normal reps

Rest for 1:30 minutes

7 ATHLETE
DAY 3

"For your core, move through it at a rapid pace. Keep your heart rate
up. Think of the core as an extension of your cardio for the day."

JAKE HUTTON
FITNESS CULTURE TRAINER

CORE
TRISET 2b. | V Ups 3x20

1a. | Strict Toe Touch Bar 3x10 2c. | Straight Leg Medicine
Ball Slam 3x10
1b. | Standard Plank - 3x Hold
for 1:30 minutes
TRISET
1c. | Side Plank 3x Hold
for 30 seconds 3a. | Landmine Rotational
Punch 3x10

TRISET 3b. | Unbalanced Lunge 3x15 yards

2a. | Lateral Medicine 3c. | Russian Twist 3x20

Ball Toss 3x10 (10 each side)

DAY 3 ROUTINE CONTINUED ON NEXT PAGE

DAY 3 | CONTINUED

LIFT
SUPERSET SUPERSET

1a. | Barbell Skull Crushers 3x10 2a. | Cable Slant Curls 3x15

1b. | Dumbbell Alternating Bicep 2b. | Rope Tricep Push Down 3x15
Curl 3x10 each side 6 reps with 2 count pause
in stretched position
followed by 10 normal reps

Rest for 1:30 minutes

ARM FINISHER
Partner Curl Pyramid Partner Triangle Push-Up Pyramid
1/2/3/4/5/6/7/8/9/10 15/14/13/12/11/10/9/8/7/6/5

then back down then back up

10/9/8/7/6/5/4/3/2/1 5/6/7/8/9/10/11/12/13/14/15

RECOVERY | CARDIO
15-20 minutes at conversational pace

9 ATHLETE
DAY 4
WARM UP
w1. | Jog 25 yds down and back w6. | Easy Skip 25yds

w2. | Reverse Lunge 25yds w7. | Reverse Skip with

Hip Open 25yds
w3. | Forward Lunge to Side
Lunge 25yds w8. | Triple Hip 25yds

w4. | Walking High Kicks 25yds w9. | Cycle Drill/ Single Cycle
25 yds each side
w5. | Skipping High Kicks 25yds
w10. | Cycle Drill/Double Cycle
25 yds each side

PLYOMETRICS
1a. | Single Leg Box Jump 1b. | Lateral Jump to Bounding
3x2 each side Box Jump 3x2 each side

LIFT SPECIFIC WARM UP

2 ROUNDS OF:

10 Clean Grip Shrugs

10 Snatch Grip Shrugs

10 Cuban Presses

15 Behind the Neck Presses

15 Barbell Bent Over Row

DAY 4 ROUTINE CONTINUED ON NEXT PAGE

DAY 4 | CONTINUED

LIFTING
1. | Hang Dumbbell Snatch TRISET
5x3 each side
4a. | Neutral Grip Seated Dumbbell
SUPERSET Press (1 1/4 rep)
- 4 count lower, 2 count
2a. | Push Press - 3 count lower pause at 1 1/4 rep 3x8
3x8 (80%, 85%, 90% of strict
press max) 4b. | Flat Bench W Y Press 3x10

2b. | Band Pull Aparts 3x12 4c. | Neutral Grip Dumbbell Shrug
3x10/8/6
Rest 2 minutes
Rest for 1:30 minutes

SUPERSET
TRISET
3a. | Incline Bench Press
4x10/8/6/4 5a. | Reverse Key Press 3x10/8/6
(70%, 75%, 80%, 85%)
5b. | Lat Pulldown 3x10/8/6
3b. | Dumbbell wide Row 4x12
5c. | Smith Machine Shrug
Rest for 2:30 minutes - Behind body, squeeze
at top 3x15

Rest 1:30 minutes

11 ATHLETE
DAY 5
WARM UP
w1. | Jog 50 yrds w5. | Glute Stretch 25 yrds

w2. | Hamstring Stretch 25 yrds w6. | Easy Skip 25 yrds

w3. | Knee Hug 25 yrds w7. | Back Skip with Hip Opener
25 yrds
w4. | Quad Stretch 25 yrds
w8. | High Knee Karaoke
25 yrds each side

LIFT SPECIFIC WARM UP

3 ROUNDS OF:

6 Reverse Lunge and Reach - each leg

5 Bulldog Circuit - each way

Banded Monster Walks Forward and back - 75 yds

Banded Monster Walks Lateral - 75 yds each side

DAY 5 ROUTINE CONTINUED ON NEXT PAGE

DAY 5 | CONTINUED
LIFTING
SUPERSET SUPERSET

1a. | Speed Box Squat 5x3 4a. | Leg Press 3x15/12/10

1b. | Depth Jump 5x3 4b. | Lying Hamstring Curls

3x15/12/10
Rest for 1:30 minutes
Rest for 1:30 minutes

2. | Box Squat 3x12/10/8 (60%,

65%, 70%, of back squat TRISET
max)
5a. | Back Extensions
Rest for 2 minutes 3x15/12/10

5b. | TKE 3x15/12/10 each leg

SUPERSET
5c. | Single Leg Calf Raise
3a. | Romanian Dead Lift 3x15/12/10 each leg
3x12/10/8 (35%, 40%, 45%,
of max deadlift) Rest for 1:30 minutes

3b. | Weighted Single Leg Squat

off Box (Pistol) 3x6 each leg

Rest for 1:30 minutes

CONDITIONING
60 YD Shuttles - 12x5 back, 10 back, 15 back

Rest for 45 seconds

13 ATHLETE
DAY 6
CONDITIONING | SPRINTS
7x110 yds

Your goal is to be under 15 seconds each time

Rest for 45 seconds between

CORE TRAINING
1a. | Band Resisted Side Plank 1b. | Core Rollout 3x10
with T-Spine Rotation
3x10 each side 1c. | Standing Band Presses 3x15

LIFTING
SUPERSET SUPERSET

1a. | EZ Bar Cable Curls 3x20 2a. | Smith Machine Drag

Curls 3x20
1b. | Overhead Rope Tricep
Extensions 3x20 2b. | Cable Kickback
3x15 each arm
Rest for 1 minute
Rest for 1 minute

"For the 110 yard sprints, your time may vary depending on your body
size and speed. As a general rule of thumb, faster and/or smaller guys
should be able to complete it in 15 seconds or less. If you're bigger
and/or slower, your goal should be under 19 seconds."

JAKE HUTTON
FITNESS CULTURE TRAINER

14 ATHLETE
DAY 7
CHEST MOBILITY ROUTINE
1a. | Foam Roll - Arm Straight - 1c. | Wall + Lacrosse Ball - Arm
Target Chest 2x10 Behind Back - Release 2x10

1b. | Foam Roll - Arm Behind 1d. | Band Chest Stretch 2x10
Back - Target Chest 2x10
1e. | Medicine Ball Push-Ups
2x10 each Arm

QUAD & HIP FLEXOR MOBILITY ROUTINE

1a. | Barbell Rollout 2x10 1c. | Heel Elevated Goblet
2x10 with 3 second pause at
1b. | Ball-Supported Cat-Grabs- the bottom
It's-Tail 2x60 seconds

ACTIVE RECOVERY
Get outside

Go play some basketball, scale a mountain, etc.

15 ATHLETE
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