[quote]Exxtra wrote:

Hi Christian,

Iâm impressed by how successfully you combine many training methods in one program, so I wanted to ask you a question.

My primary training goal is strength (first powerlifting meet is planned in December), however I really like to take part in local track competitions (especially in 100m sprint), and next year I want to join Academy of Sports and there is a physical test, which includes shuttle run, sprint, long jump, pull ups and 2 mile run.

In addition, Iâll be on a caloric deficit, because Iâm sitting at 17-18 bf% now and I know that this is hindering my performance. Although physique isnât my priority, improving body composition along with performance wouldnât hurt.

So which program would you suggest for strength and athleticism while cutting fat? Will ââAthlete lean, Athlete strongââ program be suitable for my goals?

Thanks!

[/quote]

Athlete lean, Athlete Strong will definetly give you a more athletic, leaner body. But it is not optimal to peak strength for a powerlifting competition.

But December is far awayâŚ you could try this one outâŚ

12 WEEKS HIGH PERFORMANCE FAT LOSS CYCLE

PHASE 1 Ă˘?? WAVE 1 (3 WEEKS)

WEEK 1

Monday

Zercher squat work up to 5RM

Zercher squat 80% of 5RM 1 set of max reps

Leg extension 4 x 8-10

Prowler pushing or sled pulling 1 minute of work/1 minute of rest x 5 sets

Tuesday

Incline bench press work up to 5RM

Incline bench 80% of 5RM 1 set of max reps

Lying DB triceps extension 4 x 8-10

Stair sprints 1 minute of work/1 minute of rest x 5 sets

Thursday

Romanian deadlift work up to 5RM

Romanian deadlift 80% of 5RM 1 set of max reps

DB shrugs torso slightly leaning forward 4 x 8-10 hold peak contraction 2 seconds

FarmerĂ˘??s walk 1 minute of work/1 minute of rest x 5 sets

Friday

Chest-supported barbell row work up to 5RM

Chest-supported barbell row 80% of 5RM 1 set of max reps

Reverse preacher curl 4 x 8-10

Zercher carries 1 minute of work/1 minute of rest x 5 sets

Saturday

Behind the neck strict press work up to 5RM

Behind the neck strict press 80% of 5RM 1 set of max reps

Barbell front raise 4 x 8-10

Overhead walk 1 minute of work/1 minute of rest x 5 sets

WEEK 2

Monday

Zercher squat work up to 4RM

Zercher squat 80% of 4RM 1 set of max reps

Leg extension 4 x 6-8

Prowler pushing or sled pulling 1 minute of work/1 minute of rest x 5 sets

Air squat tabata (20 sec max reps/10 sec rest) x 8 intervals

Tuesday

Incline bench press work up to 4RM

Incline bench 80% of 4RM 1 set of max reps

Lying DB triceps extension 4 x 6-8

Stair sprints 1 minute of work/1 minute of rest x 5 sets

Thursday

Romanian deadlift work up to 4RM

Romanian deadlift 80% of 4RM 1 set of max reps

DB shrugs torso slightly leaning forward 4 x 6-8 hold peak contraction 2 seconds

FarmerĂ˘??s walk 1 minute of work/1 minute of rest x 5 sets

KB swing intervals (15 reps/30 sec of rest) x 6 intervals

Friday

Chest-supported barbell row work up to 4RM

Chest-supported barbell row 80% of 4RM 1 set of max reps

Reverse preacher curl 4 x 6-8

Zercher carries 1 minute of work/1 minute of rest x 5 sets

Rowing ergometer 4 x 500m, 90 seconds of rest

Saturday

Behind the neck strict press work up to 4RM

Behind the neck strict press 80% of 4RM 1 set of max reps

Barbell front raise 4 x 6-8

Overhead walk 1 minute of work/1 minute of rest x 5 sets

Barbell thrusters intervals (10 reps/30 sec of rest) x 6 intervals

WEEK 3

Monday

Zercher squat work up to 3RM

Zercher squat 80% of 3RM 1 set of max reps

Leg extension 4 x 4-6

Prowler pushing or sled pulling 1 minute of work/1 minute of rest x 6 sets

Air squat tabata (20 sec max reps/10 sec rest) x 8 intervals

Tuesday

Incline bench press work up to 3RM

Incline bench 80% of 3RM 1 set of max reps

Lying DB triceps extension 4 x 4-6

Stair sprints 1 minute of work/1 minute of rest x 6 sets

Thursday

Romanian deadlift work up to 3RM

Romanian deadlift 80% of 3RM 1 set of max reps

DB shrugs torso slightly leaning forward 4 x 4-6 hold peak contraction 2 seconds

FarmerĂ˘??s walk 1 minute of work/1 minute of rest x 6 sets

KB swing intervals (15 reps/30 sec of rest) x 6 intervals

Friday

Chest-supported barbell row work up to 3RM

Chest-supported barbell row 80% of 3RM 1 set of max reps

Reverse preacher curl 4 x 4-6

Zercher carries 1 minute of work/1 minute of rest x 6 sets

Rowing ergometer 4 x 500m, 90 seconds of rest

Saturday

Behind the neck strict press work up to 3RM

Behind the neck strict press 80% of 3RM 1 set of max reps

Barbell front raise 4 x 4-6

Overhead walk 1 minute of work/1 minute of rest x 6 sets

Barbell thrusters intervals (10 reps/30 sec of rest) x 6 intervals

PHASE 2 Ă˘?? WAVE 2 (3 WEEKS)

WEEK 4

Monday

Front squat work up to 5RM

Front squat 80% of 5RM 1 set of max reps

Leg press 4 x 8-10

Prowler pushing or sled pulling 75 seconds of work/45 seconds of rest x 5 sets

15 minutes of steady-state cardio heart rate between 125-135

Tuesday

Bench press work up to 5RM

Bench 80% of 5RM 1 set of max reps

JM press 4 x 8-10

Stair sprints 75 seconds of work/45 seconds of rest x 5 sets

15 minutes of steady-state cardio heart rate between 125-135

Thursday

Sumo deadlift work up to 5RM

Sumo deadlift 80% of 5RM 1 set of max reps

Barbell shrugs torso slightly leaning forward 4 x 8-10 hold peak contraction 2 seconds

FarmerĂ˘??s walk 75 seconds of work/45 seconds of rest x 5 sets

15 minutes of steady-state cardio heart rate between 125-135

Friday

Bent-over barbell row torso parallel to floor work up to 5RM

Bent-over barbell row torso parallel to floor 80% of 5RM 1 set of max reps

Preacher curl 4 x 8-10

Zercher carries 75 seconds of work/45 seconds of rest x 5 sets

15 minutes of steady-state cardio heart rate between 125-135

Saturday

Military press work up to 5RM

Military press 80% of 5RM 1 set of max reps

Arnold press 4 x 8-10

Overhead walk 75 seconds of work/45 seconds of rest x 5 sets

15 minutes of steady-state cardio heart rate between 125-135

WEEK 5

Monday

Front squat work up to 4RM

Front squat 80% of 4RM 1 set of max reps

Leg press 4 x 6-8

Prowler pushing or sled pulling 75 seconds of work/45 seconds of rest x 5 sets

Burpees intervals (10 reps/30 seconds rest) x 5 intervals

15 minutes of steady-state cardio heart rate between 125-135

Tuesday

Bench press work up to 4RM

Bench 80% of 4RM 1 set of max reps

JM press 4 x 6-8

Stair sprints 75 seconds of work/45 seconds of rest x 5 sets

Wall-Ball (Crossfit-style) intervals (10 reps/30 seconds rest) x 5 intervals

15 minutes of steady-state cardio heart rate between 125-135

Thursday

Sumo deadlift work up to 4RM

Sumo deadlift 80% of 4RM 1 set of max reps

Barbell shrugs torso slightly leaning forward 4 x 6-8 hold peak contraction 2 seconds

FarmerĂ˘??s walk 75 seconds of work/45 seconds of rest x 5 sets

KB swing intervals (15 reps/30 seconds rest) x 5 intervals

15 minutes of steady-state cardio heart rate between 125-135

Friday

Bent-over barbell row torso parallel to floor work up to 4RM

Bent-over barbell row torso parallel to floor 80% of 4RM 1 set of max reps

Preacher curl 4 x 6-8

Zercher carries 75 seconds of work/45 seconds of rest x 5 sets

Rowing ergometer 5 x 500m 90 seconds of rest

15 minutes of steady-state cardio heart rate between 125-135

Saturday

Military press work up to 4RM

Military press 80% of 4RM 1 set of max reps

Arnold press 4 x 6-8

Overhead walk 75 seconds of work/45 seconds of rest x 5 sets

Barbell thrusters intervals (10 reps/20 seconds of rest) x 5 intervals

15 minutes of steady-state cardio heart rate between 125-135

WEEK 6

Monday

Front squat work up to 3RM

Front squat 80% of 3RM 1 set of max reps

Leg press 4 x 4-6

Prowler pushing or sled pulling 75 seconds of work/45 seconds of rest x 5 sets

Burpees intervals (10 reps/30 seconds rest) x 5 intervals

20 minutes of steady-state cardio heart rate between 125-135

Tuesday

Bench press work up to 3RM

Bench 80% of 3RM 1 set of max reps

JM press 4 x 4-6

Stair sprints 75 seconds of work/45 seconds of rest x 5 sets

Wall-Ball (Crossfit-style) intervals (10 reps/30 seconds rest) x 5 intervals

20 minutes of steady-state cardio heart rate between 125-135

Thursday

Sumo deadlift work up to 3RM

Sumo deadlift 80% of 3RM 1 set of max reps

Barbell shrugs torso slightly leaning forward 4 x 4-6 hold peak contraction 2 seconds

FarmerĂ˘??s walk 75 seconds of work/45 seconds of rest x 5 sets

KB swing intervals (15 reps/30 seconds rest) x 5 intervals

20 minutes of steady-state cardio heart rate between 125-135

Friday

Bent-over barbell row torso parallel to floor work up to 3RM

Bent-over barbell row torso parallel to floor 80% of 3RM 1 set of max reps

Preacher curl 4 x 4-6

Zercher carries 75 seconds of work/45 seconds of rest x 5 sets

Rowing ergometer 5 x 500m 90 seconds of rest

20 minutes of steady-state cardio heart rate between 125-135

Saturday

Military press work up to 3RM

Military press 80% of 3RM 1 set of max reps

Arnold press 4 x 4-6

Overhead walk 75 seconds of work/45 seconds of rest x 5 sets

Barbell thrusters intervals (10 reps/20 seconds of rest) x 5 intervals

20 minutes of steady-state cardio heart rate between 125-135

PHASE 3 Ă˘?? WAVE 3 (3 WEEKS)

WEEK 7

Monday

10 minutes of steady-state cardio heart rate between 120-130

Squat work up to 5RM

Squat 80% of 5RM 1 set of max reps

Hack squat machine 4 x 8-10

Prowler pushing or sled pulling 90 seconds of work/30 seconds of rest x 5 sets

15 minutes of steady-state cardio heart rate between 130-140

Tuesday

10 minutes of steady-state cardio heart rate between 120-130

Decline bench press work up to 5RM

Decline bench press 80% of 5RM 1 set of max reps

Close-grip bench press 4 x 8-10

Stair sprints 90 seconds of work/30 seconds of rest x 5 sets

15 minutes of steady-state cardio heart rate between 130-140

Thursday

10 minutes of steady-state cardio heart rate between 120-130

Deadlift work up to 5RM

Deadlift 80% of 5RM 1 set of max reps

Barbell power shrugs 4 x 8-10

FarmerĂ˘??s walk 90 seconds of work/30 seconds of rest x 5 sets

15 minutes of steady-state cardio heart rate between 130-140

Friday

10 minutes of steady-state cardio heart rate between 120-130

Bent-over barbell row torso 45 degreesl to floor work up to 5RM

Bent-over barbell row torso 45 degrees to floor 80% of 5RM 1 set of max reps

DB hammer preacher curl 4 x 8-10

Zercher carries 90 seconds of work/30 seconds of rest x 5 sets

15 minutes of steady-state cardio heart rate between 130-140

Saturday

10 minutes of steady-state cardio heart rate between 120-130

Push press work up to 5RM

Push press 80% of 5RM 1 set of max reps

Seated DB press 4 x 8-10

Overhead walk 90 seconds of work/30 seconds of rest x 5 sets

15 minutes of steady-state cardio heart rate between 130-140

WEEK 8

Monday

10 minutes of steady-state cardio heart rate between 120-130

Squat work up to 4RM

Squat 80% of 4RM 1 set of max reps

Hack squat machine 4 x 6-8

Prowler pushing or sled pulling 90 seconds of work/30 seconds of rest x 5 sets

Burpees finish as box jump (10 reps/rest 45 seconds) x 5 intervals

15 minutes of steady-state cardio heart rate between 130-140

Tuesday

10 minutes of steady-state cardio heart rate between 120-130

Decline bench press work up to 4RM

Decline bench press 80% of 4RM 1 set of max reps

Close-grip bench press 4 x 6-8

Stair sprints 90 seconds of work/30 seconds of rest x 5 sets

Wall-ball (Crossfit-style) intervals (10 reps/20 seconds rest) x 5 intervals

15 minutes of steady-state cardio heart rate between 130-140

Thursday

10 minutes of steady-state cardio heart rate between 120-130

Deadlift work up to 4M

Deadlift 80% of 4RM 1 set of max reps

Barbell power shrugs 4 x 6-8

FarmerĂ˘??s walk 90 seconds of work/30 seconds of rest x 5 sets

KB swing intervals (15 reps/20 seconds rest) x 5 intervals

15 minutes of steady-state cardio heart rate between 130-140

Friday

10 minutes of steady-state cardio heart rate between 120-130

Bent-over barbell row torso 45 degrees to floor work up to 4RM

Bent-over barbell row torso 45 degrees to floor 80% of 4RM 1 set of max reps

DB hammer preacher curl 4 x 6-8

Zercher carries 90 seconds of work/30 seconds of rest x 5 sets

5 x 500m 75 seconds of rest

15 minutes of steady-state cardio heart rate between 130-140

Saturday

10 minutes of steady-state cardio heart rate between 120-130

Push press work up to 4RM

Push press 80% of 4RM 1 set of max reps

Seated DB press 4 x 6-8

Overhead walk 90 seconds of work/30 seconds of rest x 5 sets

Barbell thrusters intervals (10 reps/20 seconds of rest) x 5 intervals

15 minutes of steady-state cardio heart rate between 130-140

WEEK 9

Monday

10 minutes of steady-state cardio heart rate between 120-130

Squat work up to 3RM

Squat 80% of 3RM 1 set of max reps

Hack squat machine 4 x 4-6

Prowler pushing or sled pulling 90 seconds of work/30 seconds of rest x 5 sets

Burpees finish as box jump (10 reps/rest 45 seconds) x 5 intervals

20 minutes of steady-state cardio heart rate between 130-140

Tuesday

10 minutes of steady-state cardio heart rate between 120-130

Decline bench press work up to 3RM

Decline bench press 80% of 3RM 1 set of max reps

Close-grip bench press 4 x 4-6

Stair sprints 90 seconds of work/30 seconds of rest x 5 sets

Wall-ball (Crossfit-style) intervals (10 reps/20 seconds rest) x 5 intervals

20 minutes of steady-state cardio heart rate between 130-140

Thursday

10 minutes of steady-state cardio heart rate between 120-130

Deadlift work up to 3M

Deadlift 80% of 3RM 1 set of max reps

Barbell power shrugs 4 x 4-6

FarmerĂ˘??s walk 90 seconds of work/30 seconds of rest x 5 sets

KB swing intervals (15 reps/20 seconds rest) x 5 intervals

20 minutes of steady-state cardio heart rate between 130-140

Friday

10 minutes of steady-state cardio heart rate between 120-130

Bent-over barbell row torso 45 degrees to floor work up to 3RM

Bent-over barbell row torso 45 degrees to floor 80% of 3RM 1 set of max reps

DB hammer preacher curl 4 x 4-6

Zercher carries 90 seconds of work/30 seconds of rest x 5 sets

5 x 500m 75 seconds of rest

20 minutes of steady-state cardio heart rate between 130-140

Saturday

10 minutes of steady-state cardio heart rate between 120-130

Push press work up to 3RM

Push press 80% of 3RM 1 set of max reps

Seated DB press 4 x 4-6

Overhead walk 90 seconds of work/30 seconds of rest x 5 sets

Barbell thrusters intervals (10 reps/20 seconds of rest) x 5 intervals

20 minutes of steady-state cardio heart rate between 130-140

PHASE 4Ă˘?? WAVE 4 (3 WEEKS)

WEEK 10

Monday

15 minutes of steady-state cardio heart rate between 120-130

ĂÂ˝ squat (100 degrees) work up to 5RM

ĂÂ˝ squat (100 degrees) 80% of 5RM 1 set of max reps

Squat (full) 4 x 6-8

Prowler pushing or sled pulling 90 seconds of work/30 seconds of rest x 5 sets

15 minutes of steady-state cardio heart rate between 130-140

Tuesday

15 minutes of steady-state cardio heart rate between 120-130

1/2 bench press work up to 5RM

1/2 bench press 80% of 5RM 1 set of max reps

Bench press (full) 4 x 6-8

Stair sprints 90 seconds of work/30 seconds of rest x 5 sets

20 minutes of steady-state cardio heart rate between 130-140

Thursday

15 minutes of steady-state cardio heart rate between 120-130

ĂÂ˝ Deadlift (below knees from pins) work up to 5RM

ĂÂ˝ Deadlift (below knees from pins) 80% of 5RM 1 set of max reps

Deadlift (full) 4 x 6-8

FarmerĂ˘??s walk 90 seconds of work/30 seconds of rest x 5 sets

20 minutes of steady-state cardio heart rate between 130-140

Friday

15 minutes of steady-state cardio heart rate between 120-130

Bent-over barbell row cheated work up to 5RM

Bent-over barbell row cheated 80% of 5RM 1 set of max reps

Bent-over barbell row torso parallel to floor 4 x 6-8

Zercher carries 90 seconds of work/30 seconds of rest x 5 sets

20 minutes of steady-state cardio heart rate between 130-140

Saturday

15 minutes of steady-state cardio heart rate between 120-130

ĂÂ˝ military press (just above forehead from pins) work up to 5RM

ĂÂ˝ military press (just above forehead from pins) 80% of 5RM 1 set of max reps

Military press (full) 4 x 6-8

Overhead walk 90 seconds of work/30 seconds of rest x 5 sets

20 minutes of steady-state cardio heart rate between 130-140

WEEK 11

Monday

15 minutes of steady-state cardio heart rate between 120-130

ĂÂ˝ squat (100 degrees) work up to 4RM

ĂÂ˝ squat (100 degrees) 80% of 4RM 1 set of max reps

Squat (full) 4 x 4-6

Prowler pushing or sled pulling 90 seconds of work/30 seconds of rest x 5 sets

Burpees finish as box jump (10 reps/rest 45 seconds) x 5 intervals

20 minutes of steady-state cardio heart rate between 130-140

Tuesday

15 minutes of steady-state cardio heart rate between 120-130

1/2 bench press work up to 4RM

1/2 bench press 80% of 4RM 1 set of max reps

Bench press (full) 4 x 4-6

Stair sprints 90 seconds of work/30 seconds of rest x 5 sets

Wall-ball (Crossfit-style) intervals (10 reps/20 seconds rest) x 5 intervals

20 minutes of steady-state cardio heart rate between 130-140

Thursday

15 minutes of steady-state cardio heart rate between 120-130

ĂÂ˝ Deadlift (below knees from pins) work up to 5RM

ĂÂ˝ Deadlift (below knees from pins) 80% of 5RM 1 set of max reps

Deadlift (full) 4 x 4-6

FarmerĂ˘??s walk 90 seconds of work/30 seconds of rest x 5 sets

KB swing intervals (15 reps/20 seconds rest) x 5 intervals

20 minutes of steady-state cardio heart rate between 130-140

Friday

15 minutes of steady-state cardio heart rate between 120-130

Bent-over barbell row cheated work up to 5RM

Bent-over barbell row cheated 80% of 5RM 1 set of max reps

Bent-over barbell row torso parallel to floor 4 x 4-6

Zercher carries 90 seconds of work/30 seconds of rest x 5 sets

5 x 500m 75 seconds of rest

20 minutes of steady-state cardio heart rate between 130-140

Saturday

15 minutes of steady-state cardio heart rate between 120-130

ĂÂ˝ military press (just above forehead from pins) work up to 5RM

ĂÂ˝ military press (just above forehead from pins) 80% of 5RM 1 set of max reps

Military press (full) 4 x 4-6

Overhead walk 90 seconds of work/30 seconds of rest x 5 sets

Barbell thrusters intervals (10 reps/20 seconds of rest) x 5 intervals

20 minutes of steady-state cardio heart rate between 130-140

WEEK 12

Monday

15 minutes of steady-state cardio heart rate between 120-130

ĂÂ˝ squat (100 degrees) work up to 3RM

ĂÂ˝ squat (100 degrees) 80% of 3RM 1 set of max reps

Squat (full) 4 x 2-4

Prowler pushing or sled pulling 90 seconds of work/30 seconds of rest x 5 sets

Burpees finish as box jump (10 reps/rest 45 seconds) x 5 intervals

25 minutes of steady-state cardio heart rate between 130-140

Tuesday

15 minutes of steady-state cardio heart rate between 120-130

1/2 bench press work up to 4RM

1/2 bench press 80% of 4RM 1 set of max reps

Bench press (full) 4 x 2-4

Stair sprints 90 seconds of work/30 seconds of rest x 5 sets

Wall-ball (Crossfit-style) intervals (10 reps/20 seconds rest) x 5 intervals

25 minutes of steady-state cardio heart rate between 130-140

Thursday

15 minutes of steady-state cardio heart rate between 120-130

ĂÂ˝ Deadlift (below knees from pins) work up to 3RM

ĂÂ˝ Deadlift (below knees from pins) 80% of 3RM 1 set of max reps

Deadlift (full) 4 x 2-4

FarmerĂ˘??s walk 90 seconds of work/30 seconds of rest x 5 sets

KB swing intervals (15 reps/20 seconds rest) x 5 intervals

25 minutes of steady-state cardio heart rate between 130-140

Friday

15 minutes of steady-state cardio heart rate between 120-130

Bent-over barbell row cheated work up to 3RM

Bent-over barbell row cheated 80% of 3RM 1 set of max reps

Bent-over barbell row torso parallel to floor 4 x 2-4

Zercher carries 90 seconds of work/30 seconds of rest x 5 sets

5 x 500m 75 seconds of rest

25 minutes of steady-state cardio heart rate between 130-140

Saturday

15 minutes of steady-state cardio heart rate between 120-130

ĂÂ˝ military press (just above forehead from pins) work up to 3RM

ĂÂ˝ military press (just above forehead from pins) 80% of 3RM 1 set of max reps

Military press (full) 4 x 2-4

Overhead walk 90 seconds of work/30 seconds of rest x 5 sets

Barbell thrusters intervals (10 reps/20 seconds of rest) x 5 intervals

25 minutes of steady-state cardio heart rate between 130-140