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Peak Performance Athlete - Dominate your sport with explosive power. | Salihaku

PROGRAM

Peak Performance Athlete

Unleash your peak athletic potential.

Duration:8 weeks

Level:Advanced

Focus:Sports Preparation

Sessions:3x / week

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Programs
Peak Performance Athlete

This 8-week program is designed for the advanced athlete aiming for peak performance. It focuses on developing explosive power, functional strength, and athletic endurance. Through a combination of compound movements and sport-specific exercises, you'll enhance your overall athleticism and readiness for competition.

Workout Plan

Week by week program

1

Week 1

3 training days

1

Full Body Strength

Super Pendulum Squat
3 × 8-10

Equipment used

Alternate Arm Curl

Super Inclined Chest Press

Super Power Squat

Super Rowing Machine

Deltoid Press Circular

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Super Inclined Bench Press

3 × 8-10

Super Rowing Machine

3 × 8-10

Seated Leg Curling

3 × 10-12

Super Deltoid Press

3 × 10-12

Total Core Crunch Machine

3 × 15-20

2

Full Body Power

Belt Squat
3 × 8-10 (explosive)
Super Vertical Chest Press
3 × 8-10 (explosive)
Super Lat Machine Convergent
3 × 8-10 (explosive)
Back Deltoids
3 × 12-15
Gluteus Machine
3 × 12-15
Rower Intervals
5 × 200m sprint, 60s rest

3

Full Body Conditioning

Smith Machine Lunges
3 × 10-12 / leg
Dips Press
3 × To failure
Super Dorsy Bar
3 × 10-12
Leg Extension
3 × 12-15
Arm Curl / French Press (Superset)
3 × 10-12
Climber
1 × 10 min steady state

2

Week 2

3 training days

1

Full Body Strength

Super Pendulum Squat
3 × 8-10
Super Inclined Bench Press
3 × 8-10
Super Rowing Machine
3 × 8-10
Seated Leg Curling
3 × 10-12
Super Deltoid Press
3 × 10-12
Total Core Crunch Machine
3 × 15-20

2

Full Body Power

Belt Squat
3 × 8-10 (explosive)
Super Vertical Chest Press
3 × 8-10 (explosive)

3

Full Body Conditioning

Smith Machine Lunges
3 × 10-12 / leg
Dips Press
3 × To failure

3

Week 3

3 training days

1

Full Body Strength

Super Leg Press 45
4 × 6-8
Super Inclined Bench Press
4 × 6-8
Pulley Row
4 × 6-8
Seated Leg Curling
3 × 8-10
Deltoid Press Circular
3 × 8-10
Total Core Crunch Machine
4 × 12-15

2

Full Body Power

Super Power Squat
4 × 6-8 (explosive)
Pectoral Machine
4 × 8-10 (explosive)

3

Full Body Conditioning

Smith Machine Hack Squat
4 × 10-12
Super Inclined Chest Press
4 × 10-12

4

Week 4

3 training days

1

Full Body Strength

Super Leg Press 45
4 × 6-8
Super Inclined Bench Press
4 × 6-8
Pulley Row
4 × 6-8
Seated Leg Curling
3 × 8-10
Deltoid Press Circular
3 × 8-10
Total Core Crunch Machine
4 × 12-15

2

Full Body Power

Super Power Squat
4 × 6-8 (explosive)
Pectoral Machine
4 × 8-10 (explosive)

3

Full Body Conditioning

Smith Machine Hack Squat
4 × 10-12
Super Inclined Chest Press
4 × 10-12

5

Week 5

3 training days

1

Full Body Strength

Super Pendulum Squat
4 × 8-10
Super Vertical Chest Press
4 × 8-10
Super Rowing Machine
4 × 8-10
Leg Curling
4 × 10-12
Super Deltoid Press
4 × 10-12
Total Core Crunch Machine
4 × 20-25

2

Full Body Power

Belt Squat
5 × 6 (explosive)
Super Inclined Chest Press
5 × 6 (explosive)

3

Full Body Conditioning

Smith Machine Squat
4 × 15-20
Dips Press
4 × To failure

6

Week 6

3 training days

1

Full Body Strength

Super Pendulum Squat
4 × 8-10
Super Vertical Chest Press
4 × 8-10
Super Rowing Machine
4 × 8-10
Leg Curling
4 × 10-12
Super Deltoid Press
4 × 10-12
Total Core Crunch Machine
4 × 20-25

2

Full Body Power

Belt Squat
5 × 6 (explosive)
Super Inclined Chest Press
5 × 6 (explosive)

3

Full Body Conditioning

Smith Machine Squat
4 × 15-20
Dips Press
4 × To failure

7

Week 7

3 training days

1

Max Strength

Super Leg Press 45
5 × 5
Super Inclined Bench Press
5 × 5
Super Rowing Machine
5 × 5
Seated Leg Curling
3 × 8
Deltoid Press Circular
3 × 8

2

Peak Power

Super Power Squat
4 × 5 (max velocity)
Super Vertical Chest Press
4 × 5 (max velocity)

3

Active Recovery

Belt Squat (Light)
3 × 15
Pectoral Machine (Light)
3 × 15

8

Week 8

3 training days

1

Max Strength

Super Leg Press 45
5 × 3-5
Super Inclined Bench Press
5 × 3-5
Super Rowing Machine
5 × 3-5
Seated Leg Curling
3 × 8
Deltoid Press Circular
3 × 8

2

Peak Power

Super Power Squat
4 × 5 (max velocity)
Super Vertical Chest Press
4 × 5 (max velocity)

3

Active Recovery

Belt Squat (Light)
3 × 15
Pectoral Machine (Light)
3 × 15

Super Leg Press 45

Gluteus Machine

French Press Machine

Leg Extension FW

Super Deltoid Press

Super Pendulum Squat

Olympic Smith Machine Counterbalanced

Abductor Machine

Alternate Arm Extension

Seated Leg Curling

Elliptical Fenix Touch

Total Core Crunch Machine

Super Inclined Bench Press

Super Lat Machine Convergent

Pectoral Machine

Super Dorsy Bar

Super Vertical Chest Press

Super Lat Machine Convergent

3 × 8-10 (explosive)

Back Deltoids

3 × 12-15

Gluteus Machine

3 × 12-15

Rower Intervals

6 × 200m sprint, 60s rest

Super Dorsy Bar

3 × 10-12

Leg Extension

3 × 12-15

Arm Curl / French Press (Superset)

3 × 10-12

Climber

1 × 12 min steady state

Super High Row

4 × 8-10 (explosive)

Back Deltoids

3 × 10-12

Abductor Machine

3 × 15-20

Rower Intervals

7 × 200m sprint, 60s rest

Super Lat Machine Convergent

4 × 10-12

Leg Extension

4 × 12-15

Arm Curl

3 × 10-12

French Press Machine

3 × 10-12

Super High Row

4 × 8-10 (explosive)

Back Deltoids

3 × 10-12

Abductor Machine

3 × 15-20

Rower Intervals

8 × 200m sprint, 60s rest

Super Lat Machine Convergent

4 × 10-12

Leg Extension

4 × 12-15

Arm Curl

3 × 10-12

French Press Machine

3 × 10-12

Super Dorsy Bar

5 × 6 (explosive)

Gluteus Machine

4 × 12-15

Elliptical

1 × 15 min HIIT (60s hard, 60s easy)

Super High Row

4 × 12-15

Leg Extension / Leg Curl (Superset)

4 × 15

Bicep Curl / Tricep Extension (Superset)

4 × 12-15

Super Dorsy Bar

5 × 6 (explosive)

Gluteus Machine

4 × 12-15

Elliptical

1 × 20 min HIIT (60s hard, 60s easy)

Super High Row

4 × 12-15

Leg Extension / Leg Curl (Superset)

4 × 15

Bicep Curl / Tricep Extension (Superset)

4 × 12-15

Super Lat Machine Convergent

4 × 5 (max velocity)

Back Deltoids

3 × 10

Rower Intervals

5 × 150m max sprint, 90s rest

Pulley Row (Light)

3 × 15

Alternate Arm Extension

2 × 15

Alternate Arm Curl

2 × 15

Super Lat Machine Convergent

4 × 5 (max velocity)

Back Deltoids

3 × 10

Rower Intervals

4 × 150m max sprint, 90s rest

Pulley Row (Light)

3 × 15

Alternate Arm Extension

2 × 15

Alternate Arm Curl

2 × 15