This 2 Week Training Plan is specifically designed to place you in peak condition for one/ two weeks so that you reach peak power and strength near the end of your athletic season (e.g. play‐offs) 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.


This training plan features Beginner, Intermediate, Advanced and Elite fitness categories for certain exercises. This is so the exercises can be adapted to your current fitness level so you can progressively overload your fitness. In other words, this plan caters for the beginner all the way through to the athlete and features progressions to move up between the categories as your fitness increases.



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


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

TP - In-Season Peaking