16-Week Performance Program

The 16-Week Performance Program is our longest and most complete single training plan - four months of periodized athletic development that builds the qualities performance actually depends on: maximal strength, explosive power, speed, and the work capacity to express them late in a game, race, or session.

Who this program is for

• Athletes preparing for a season, event, or testing date roughly four months out
• Competitive and recreational sportspeople who want structured off-season development
• Serious trainees who want to train like an athlete - not just work out

The four phases

The program moves through four four-week phases, each with a distinct purpose. Phase one lays the general foundation: movement quality, base strength, and aerobic capacity. Phase two drives maximal strength with heavy compound lifting. Phase three converts that strength into power and speed through jumps, throws, sprint work, and explosive lifting. Phase four sharpens everything into peak performance, tapering volume while intensity stays high. Deload weeks are built in, and simple performance tests bookend the program - so improvement is measured, not assumed.

What you’ll need

A gym with barbells and racks, plus some open space for sprints and jumps - a park, pitch, or turf strip works. Indoor alternatives are included for the speed work. Pairs well with the Advanced Strength & Conditioning Program as a year-round rotation.

Sixteen weeks, one goal

One payment, instant digital access, yours permanently - including the full phase-by-phase schedule, exercise video guidance, and tracking tools - with the PureX 30-day money-back guarantee behind it.