ATHLETE STRENGTH
& POWER PROGRAM 2-Week Starter Program
The first 2 weeks of the 8-week program I use with in-person athletes. Olympic lifts, plyometrics, sprint work, and recovery. Built for soccer, lacrosse, football, basketball, hockey, and baseball players who want to train like they mean it.
WHAT THE 2 WEEKS COVER.
Power & Explosion
Hang power cleans and trap bar deadlifts teach the body to produce force quickly. The same power used in acceleration, jumping, and change of direction.
Lower Body Strength
Front squats, lunges, and RDL variations build the legs and hips. The engine behind sprint speed, cutting power, and physical play.
Speed & Jump Development
Box jumps, broad jumps, and sprint progressions develop fast-twitch muscle fibers that translate directly to a faster first step on the field or court.
Core Stability & Balance
Competitive sports demand balance under pressure. Rotational movements and single-leg training help athletes stay strong through contact and rapid direction changes.
Upper Body Strength
Bench press, pull-ups, and pressing movements improve body control, contact strength, and overall physical presence in competition.
Conditioning & Recovery
Sled drags, foam roller work, and timed sprint progressions build the endurance to dominate late in games and recover between plays.
WHERE THIS LEADS.
Stronger Legs
The foundation phase builds the mechanics that make leg strength translate to the field.
Faster First Steps
Two weeks of plyometric and Olympic lift foundations set the base for explosive first-step power.
Game Speed
Sprint mechanics and jump progressions introduced in weeks 1-2 develop into real game speed by week 8.
Physical Presence
Pressing and pulling patterns build the upper body strength that shows up in contact and shooting.
Endurance
Conditioning and recovery protocols start immediately so athletes can sustain intensity deeper into games.
Confidence
Athletes who feel the difference in 2 weeks commit to the full 8. That is the point.
THE FOUNDATION PHASE.
You get the complete first 2 weeks of the program. Three training days per week, four supersets per session, every set and rep laid out. This is the foundation phase where athletes learn proper technique on Olympic lifts, jumping mechanics, and foundational strength work.
- Learn correct lifting mechanics
- Improve mobility and movement efficiency
- Build confidence in explosive training
- Establish baseline strength numbers
GET THE 2-WEEK PROGRAM.
Enter your name and email. The 2-week starter program lands in your inbox within 60 seconds. Want the full 8 weeks? You will have that option after you start.
No spam. No credit card. Just the program.
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Built by Donny Jones, CSCS. 10+ years coaching competitive athletes in Essex County, NJ. B.S. Applied Nutrition and B.S. Biology from Montclair State. This is not a random template. It is the same programming methodology I use with in-person athletes at Performance Beyond Belief in Essex County, NJ.