Community
Notes
This is a 4-week live performance system built to develop complete athleticism from the ground up using a High / Low / High CNS framework. It develops every key variable for elite output — Speed, Explosive Power, Strength, Conditioning, Core Stability and Mobility — through structured progression, intentional session design and week-by-week overload to build a faster, stronger, more resilient athlete.
Sessions
W1 · D1
Day 1 – Lower Body Strength + Speed & Plyometrics
W1 · D3
Day 3 – Upper Body Strength + Isometrics
W1 · D5
Day 5 – Full Body Power + Explosiveness & Speed
W2 · D1
Day 1 – Lower Body Strength + Speed & Plyometrics
W2 · D3
Day 3 – Upper Body Strength + Isometrics
W2 · D5
Day 5 – Full Body Power + Explosiveness & Speed
W3 · D3
Day 3 – Upper Body Strength + Isometrics
W3 · D5
Day 5 – Full Body Power + Explosiveness & Speed
+1
more sessions
Movements
dead bug variationsHip 90/90 FlowTrap Bar JumpsPull-Upship flexor stretchPull-Up Top HoldDead HangDecline Weighted Sit-Ups+38 more
Weekly breakdown
Day 1 – Lower Body Strength + Speed & Plyometrics
18 movements
Day 3 – Upper Body Strength + Isometrics
16 movements
Day 5 – Full Body Power + Explosiveness & Speed
17 movements
Common questions
D
Created by
Dalvin Olumese
@dvnfitness