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 (2x per week)
  • Upper / Lower Body Training Split
  • Power Exercises (PAP Training & Olympic Weightlifting)
  • Strength Exercises
  • Plyometric Exercises
  • Core Exercises
  • Warm-Ups
  • Cooldowns


This training plan comes with a free eBook - The Ultimate Guide to Fitness & Athletic Performance. This eBook features evidence-based knowledge, the latest scientific facts and Exercise Science calculations to help you learn about Body Composition, Nutrition, Exercise & Lifestyle so you can achieve your goals in the most efficient and effective way possible. The eBook also features a Progress Tracker so you can track your results.


On purchase, a Zip File with the training plan and eBook will be sent to your email address.

In-Season Maintenance