This 4-Week Training Plan is specifically designed to maintain power and strength throughout your athletic season through a combination of Olympic Weightlifting, Post‐Activation Potentiation (PAP) Training, and resistance exercises. This plan aims to balance volume and intensity in order to maintain competitiveness, preparedness and to optimize performance.


This training plan features Postactivation Potentiation (PAP) training. This training method causes increased motor neuron enhancement which results in greater recruitment of fast twitch muscles fibers. Therefore, this builds explosive strength (power).


Each individual workout should last approximately 60 minutes.



  • 8 workouts (2 workouts per week)
  • Upper Body Workouts
  • Lower Body Workouts
  • Power Exercises (PAP Training & Olympic Weightlifting)
  • Strength Exercises
  • Plyometric Exercises
  • Core Exercises
  • Warm-Ups
  • Cooldowns
  • Progress Tracker
  • Exercise, Lifestyle & Nutrition Advice
  • Recovery Advice
  • Latest Exercise Science Calculations
  • 51 Pages of Content


On purchase, a PDF document of the training plan will be sent to your email address.

TP - In-Season Maintenance