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Elite 12-week athlete plan

A full year of Elite membership built around one 12-week athlete block: rebuild, build power, then peak and test. Forty-eight sessions with every set, rep, rest and sprint written out below — the same plan that loads into your app.

$349.99/year

Free for 7 days, then $349.99 a year — under $30 a month. Cancel any time.

  • All 48 sessions scheduled across three coached blocks
  • Sport-specific programming resets every four weeks
  • Loads that adapt to the RPE and reps you log
  • Elite coaching page: weekly review, focus and next steps
  • Nutrition targets that follow the training block
  • One year of access for less than $30 a month
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Session breakdown: 13 sessions, three blocks

Twelve weeks of strength and conditioning for former athletes — four to five training days a week, with a sprint day once the base is back.

Block 1 — Rebuild

Weeks 1–4

Re-learn positions and set honest numbers. Four sessions a week at RPE 7, full rest, nothing to prove yet.

  • Monday · Lower strength

    • Barbell back squat — 4 x 6 @ RPE 7, 3 min rest
    • Romanian deadlift — 3 x 8
    • Split squat — 3 x 10 per leg
    • Dead bug — 3 x 10 per side

  • Tuesday · Upper strength

    • Barbell bench press — 4 x 6 @ RPE 7
    • Barbell row — 4 x 8
    • Overhead press — 3 x 8
    • Face pull — 3 x 15

  • Thursday · Posterior chain

    • Conventional deadlift — 4 x 5 @ RPE 7
    • Hip thrust — 3 x 10
    • Back extension — 3 x 12
    • Farmer carry — 4 x 40 m

  • Saturday · Aerobic base

    • Row or bike — 30 min conversational pace
    • Kettlebell swing — 5 x 15
    • Plank — 3 x 45 s

Block 2 — Build power

Weeks 5–8

Heavier top sets and real speed work. Five sessions a week: three lifting, one sprint, one mixed.

  • Monday · Max strength lower

    • Barbell back squat — 5 x 3 @ RPE 8–9
    • Trap bar jump — 5 x 3
    • Nordic curl — 3 x 6
    • Hanging leg raise — 3 x 12

  • Tuesday · Max strength upper

    • Barbell bench press — 5 x 3 @ RPE 8–9
    • Weighted pull-up — 5 x 4
    • Push press — 4 x 4
    • Chest-supported row — 3 x 10

  • Wednesday · Sprint and change of direction

    • 10 x 30 m sprint, full recovery
    • Lateral shuffle — 6 x 20 m
    • Pogo hops — 4 x 20

  • Friday · Pull and posterior

    • Deficit deadlift — 5 x 3
    • Hip thrust — 4 x 8
    • Pendlay row — 4 x 6
    • Sled push — 6 x 20 m

  • Saturday · Mixed conditioning

    • 4 rounds: 500 m row, 15 swings, 10 burpees
    • Cool-down walk — 10 min

Block 3 — Peak and test

Weeks 9–12

Sharpen, deload, then re-test the big three and your conditioning benchmark so the next year starts from data.

  • Monday · Heavy singles

    • Barbell back squat — work to a heavy single @ RPE 8
    • Back-off — 3 x 3 @ 80%
    • Leg curl — 3 x 12

  • Tuesday · Upper peak

    • Barbell bench press — heavy single @ RPE 8, then 3 x 3
    • Weighted pull-up — 4 x 3
    • Lateral raise — 3 x 15

  • Thursday · Deload

    • Squat — 3 x 3 @ RPE 6
    • Push-up — 3 x 12
    • Easy bike — 20 min

  • Saturday · Test day

    • Squat, bench and deadlift — heavy triple each
    • 2 km row for time
    • Log everything; next year's targets are built from it

Learn the lifts in this block

Free form guides for every main lift in the 12-week plan.

Also useful: the Pro 4-week strength plan, the Elite 6-week conditioning plan and the free workout plan generator.

Questions about the annual Elite plan

Is the 12-week Elite athlete plan good for former athletes returning to training?
Yes — block one is written for someone who used to train hard and has been away. It rebuilds positions and honest working loads for four weeks before anything heavy or fast appears.
How much does the annual Elite membership cost per month?
$349.99 a year works out under $30 a month, which is less than the Pro monthly plan and about half of Elite month to month.
How many days a week does this 12-week strength and conditioning program take?
Four days a week in block one, five in block two, and four again while you peak and test. Sessions run 50 to 75 minutes.
What equipment do I need for the Elite annual plan?
A barbell, rack, bench, dumbbells or kettlebells, and somewhere to run or row. Every lift has a substitution if a machine or bar is taken.
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Free for 7 days, then $349.99 a year until cancelled.