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APEX Physical Therapy & Sports Performance

Athlete's Blueprint - 60-Day Development Program - VERSION 2.0

Athlete's Blueprint - 60-Day Development Program - VERSION 2.0

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The ATHLETE'S BLUEPRINT 60-Day Development Program is built with the strict intent of helping athletes develop strength, explosiveness/power & high levels of conditioning in only 60 days. Why 60 days? That is the effective length of summer vacation that many athletes, parents/guardians and coaches have to work with for amateur, high/middle school & collegiate athletes. This is a full body resistance training, performance & conditioning program with a weekly rotation of rep ranges, intensities and volume.


Workout/Program Parts:

- Part A = a primary superset in which athletes will generally do a strength-based compound movement, right into an explosive conditioning movement in order to develop the explosiveness and power needed for sports

- Parts B & C = a secondary and then an accessory circuit, superset or giant set that is diligently built to work the muscle groups that "feed" our ability to perform better for our main movement(s), increase conditioning levels and develop functional core strength

- Other = this program also includes plug & play warm-up, cool-down, stretching and prehab/rehab protocols


How long will it take? Workouts can last as little as 30 minutes, or as long as 60 minutes depending on your ability to adapt and how much rest you would like to take.

Who is it for? High & middle school athletes and collegiate athletes during the off-season (or in-season if intensities are kept in check), or any trainees that would like a more functional sports performance vibe to their training. This would be a great program to complete prior to our FUNCTIONAL MONSTER program.

What if I don't have a certain piece of equipment? Thats fine, just switch out that movement for a similar movement. An example of this is an exchange of a core movement for another core movement, or a conditioning movement for another conditioning movement.

What equipment do you need? Barbell, Dumbbells, Squat Rack, Kettlebells, Medicine Balls, Plyo Boxes & Track Access (or large green space for conditioning and running)

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