Your ultimate training programs to develop elite performance.

Train like a professional athlete. Get stronger, run faster and jump higher! These elite training programs are for those who are serious about taking their performance to the next level.

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Level up your athleticism and on-field performance!

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Athleado Training Program

TRAINING PROGRAMS

THE ULTIMATE ATHLETE BLUEPRINT

12-WEEK PROGRAMTHE ULTIMATE ATHLETE BLUEPRINT

$77 / One-time Buy

12-week elite performance training program to boost your strength, speed, and explosiveness. Elevate your on-field performance with this ultimate training program.

THE ULTIMATE IN-SEASON BLUEPRINT

8-WEEK PROGRAMTHE ULTIMATE
IN-SEASON BLUEPRINT

$44 / One-time Buy

Dominate your season! Gain exclusive access to top-tier in-season programming enhancing your athleticism and performance even during the grind of the season.

References

Vladimir Sobotka

Vladimir Sobotka

ice-hockey player / @vladimir_sobotka

Vladimir Sobotka

After almost 600 games in the NHL and counting, my focus is now more on staying healthy without any injuries or pain that could limit my performance. The Ultimate Athlete Blueprint is an outstanding template that targets performance and injury prevention and has helped me stay competing at the highest level since the first day I began using it.

Vladimir Sobotka

Radek Houser

snowboardcross rider / @radek.houser

Radek Houser

Snowboard cross is quite a new sport, but the demands on being explosive and well-conditioned are extreme. Following The Ultimate Athlete Blueprint helped me improve my vertical jump by almost 5 inches over 12 weeks and tremendously impacted my performance on the board and the times I have been doing during my season.

Pavla Kladivova

Pavla Kladivova

MMA fighter / @kuliskova

Pavla Kladivova

I have been a professional athlete for almost two decades in multiple sports. After competing in weightlifting at the European and global levels, I have shifted my focus to MMA in the last few years. The Ultimate In-season Blueprint helped me advance my strength and overall explosiveness with almost immediate transfer to my punch and kick strength during a fight.

Daniel Kincl

Daniel Kincl

sprinter / @daniel.kincl

Daniel Kincl

The Ultimate In-season Blueprint not only helped me gain additional strength and power, which helped me to be faster, mainly during the acceleration phase from the block. As a sprinter, I struggled with multiple issues with my ankles and hamstrings during my career. Following the drills in the plan helped reduce the time I spent rehabbing these injuries. I am stronger and faster but, more importantly, healthier. I don't need to deal with any hamstring or ankle injuries anymore.

About author

Daniel Kincl

Viktor Konecny

Viktor Konecny is a strength and conditioning coach who has trained both professional and amateur athletes from diverse backgrounds, including team sports and individual disciplines.

Throughout his career, he has designed hundreds of training programs and extensively explored various training concepts and strategies. He has identified effective approaches across different disciplines and demonstrated their efficacy with his athletes. Now, it is ready to be shared with you. The Athleado training program represents the pinnacle of training design, presented in an easy-to-follow format. This program will elevate your strength, speed, and overall conditioning to levels you have never experienced before.

THE ULTIMATE ATHLETE BLUEPRINT

The Ultimate Athlete Blueprint is a 12-week program to level up your strength, explosiveness and speed. The whole program is divided into three phases. All the exercises and drills are linked to a unique video library, making it simple to follow the program.

Week 1 - 4: Phase 1Structural balance and muscle size

You will work on your muscle size during the first phase and eliminate muscle imbalances. This will boost your strength gains during the upcoming phase.

Week 5 - 8: Phase 2Maximal
strength

This phase is focused on gaining maximal strength. Get ready to increase your maximal strength and become the strongest version of yourself.

Week 9 - 12: Phase 3Speed
and power

You will transform your strength into power and speed. Furthermore, you will effectively apply your newfound explosiveness to excel in your respective sport.

Athleado Training Program

Training split

There are five training sessions per week, three of which are done in a gym to build strength and power. The remaining two training sessions are spent outside on the field and focus on building ultimate speed and conditioning. Weekends should be focused on active recovery or low-intensity aerobic capacity sessions.

  • Monday Gym session - lower body strength & power
  • Tuesday Field session - conditioning & speed-focused
  • Wednesday Gym session - upper body strength & power
  • Thursday Field session - conditioning & speed-focused
  • Friday Gym session - full body strength & power
  • Saturday and Sunday Rest or optional aerobic conditioning-focused

――
Conditioning

This program will make you strong and powerful and enhance your conditioning level, so you can perform your sport at the highest level until the very last second of the game. Conditioning doesn't have to mean endless cardio, like jogging and using a treadmill. You will use specifically designed running interval training on the field and gain the ultimate conditioning level without hurting your strength or muscle gains. These sessions are tailored to your running level. There are additional conditioning sessions designed for athletes who can't run due to injury or health limitations, such as back or knee pain. These sessions can be done on an air bike or spin bike to maximize your conditioning level and minimize the risk of injury or pain.

――
SPEED & AGILITY

This program also includes specific speed drills to make you inherently fast. The program is designed to increase your linear speed and massively improve your agility and change of direction abilities. Drills in this program will unlock your potential to generate more force into the ground when sprinting, so you react faster and effortlessly change your direction during the game.

――
CORE STRENGTH

If you have never done Copenhagen plank or heavy farmer's carry, get ready for a new way of building your ultimate core strength. Core training is not just about doing sit-ups. Build your core with truly functional exercises and drills.

――
OPTIMAL WARM-UP

The whole program also includes warm-up drills to activate, mobilize and prepare your body for peak performance while training. Cool-down strategies are also listed to recover faster after training and prepare you for the next training session.

FAQ

The Ultimate Athlete Blueprint is an ultimate 12-week training program to enhance your strength, explosiveness and speed. It is designed for all professional and amateur athletes who want to be stronger, run faster and jump higher. It is designed for team athletes such as ice hockey, football or basketball players and individual sports such as sprinters, runners, tennis players or crossfitters.

You can use The Ultimate Athlete Blueprint at any time when your goal is to increase your strength, explosiveness, and speed. This program is perfect for off-season training and is suitable for both professional and amateur athletes who are looking to significantly enhance their performance.

The program is 12 weeks long and consists of three phases. Each phase is four weeks long.

There are five training sessions per week, three of which are done in a gym to build strength and power. The remaining two training sessions are spent outside on the field and focus on building ultimate speed and conditioning. Weekends should be focused on active recovery or low-intensity aerobic capacity sessions.

You must be able to perform squats, hinge, press, row, run and sprint at least at an intermediate level. This program is not suitable for beginners with no previous experience in the gym.

There are no special equipment requirements, and most of your training should be easily done with the equipment available at your local or club gym. Following is the list of equipment you will need:

  • Olympic bar and plates
  • Dumbbells
  • Bench and incline bench
  • Rack
  • Hex bar
  • Hurdles & cones
  • Bands
  • Medball
  • Sled (can be substituted if not available)
  • Box

Interval running sessions are specifically designed for conditioning. These sessions are tailored to your running level. There are additional conditioning sessions designed for athletes who can't run due to injury or health limitations, such as back or knee pain. These sessions can be done on an air bike or spin bike to maximize your conditioning level and minimize the risk of injury or pain.

Athleado Training Program
contains following:

  • 12-week elite performance training program to level up your strength, speed and explosiveness
  • Five training sessions per week, including three strength & power-building sessions and two speed & conditioning sessions per week
  • Warm-up drills to activate and prep your body for optimal workouts
  • Cooldown strategies to enhance your training output and recover faster
  • Speed, change of direction (COD) and agility drills
  • Plyometric exercises to boost reactive strength
  • Core training
  • Mobility training to address range of motion improvements
  • All the exercises and drills are linked to unique video library, making it simple to follow the program