BE AN ATHLETE

Train for More Than the Weight Room

Be An Athlete is a 12-week performance program designed to help you become stronger, faster, more powerful, better conditioned, and more prepared for whatever life or competition demands.

At 13 Bar Performance, our goal is to deliver an industry-leading training experience through impactful methodologies associated with proven results. This program develops the physical qualities that matter—speed, power, agility, strength, stamina, mobility, and mental resilience—without losing sight of your individual goals.

Because being an athlete isn’t limited to playing a sport.

Being an athlete means having the ability to get ready, stay ready, and confidently handle any task thrown your way.

Training With a Purpose

Without knowing your destination, you have no direction.

Winning begins with clearly understanding the target, identifying the standards required for success, and preparing to surpass them. Nowhere is this more apparent than during the chaos of athletic competition, tactical situations, and other physically demanding tasks.

That is why this is training—not simply working out.

Every session has a purpose. Every training quality connects to the larger goal. You won’t just sweat, get tired, and check a box. You’ll follow a structured plan designed to produce measurable physical development over 12 weeks.

Built Around the Strength Continuum

Be An Athlete trains you across the entire strength continuum, developing the ability to produce force and express it at different speeds.

At one end of the continuum is absolute strength—the ability to produce high levels of force against heavier resistance. As we move across the continuum, the emphasis shifts toward strength-speed, power, speed-strength, and explosive movement.

You will also perform targeted hypertrophy work to develop muscle, improve structural balance, and build the physical foundation needed to support long-term performance.

Rather than focusing on one quality at the expense of everything else, this program gives you the prerequisites needed to progress across the continuum and become a more complete athlete.

What You’ll Develop

Over the course of 12 weeks, the program targets:

• Absolute strength

• Strength-speed

• Speed-strength

• Explosive power

• Unilateral strength and stability

• Change-of-direction ability

• Alactic power

• Aerobic power and capacity

• Muscular development

• Mobility and movement quality

• Physical and mental resilience

The Weekly Training Flow

Day 1 — Strength-Speed + Alactic Power

Develop the ability to apply high levels of force quickly, followed by short, powerful conditioning efforts.

Day 2 — Unilateral Strength + Change of Direction

Address strength imbalances, improve single-leg performance, and build the ability to decelerate, redirect, and move efficiently.

Day 3 — Pyramid Tempo Training

Build aerobic capacity through structured running progressions that gradually increase and decrease in distance or intensity.

Day 4 — Speed-Strength + Alactic Power

Train explosive strength with lighter loads moved at higher speeds, then reinforce your ability to repeat powerful efforts.

Day 5 — Absolute Strength + Aerobic Power

Develop maximal force production and improve the ability of your aerobic system to operate at a higher output.

Day 6 — Optional Pyramid Tempo Training

Add a second aerobic-capacity session to support conditioning, recovery, and overall work capacity.

Four Days of Performance Training. Two Days of Aerobic Development.

The program includes four lifting sessions that combine strength, power, athletic development, and conditioning. Two additional pyramid-tempo sessions are included to improve aerobic capacity, with the sixth training day remaining optional.

This combination creates a complete performance system—one that develops the qualities you need inside the weight room while improving your ability to perform outside of it.

This Is More Than a Sports Program

You do not need to compete on a field, court, or track to train like an athlete.

Be An Athlete is for anyone who wants to move well, build meaningful strength, improve conditioning, and remain physically capable. Whether you are preparing for competition, tactical demands, recreational challenges, or simply want to become a stronger and more athletic version of yourself, this program gives your training direction.

Don’t just work out. Train with purpose.

Know the destination. Follow the plan. Become the athlete.

#CommandYourTraining

Any duplication, retransmitted, or account of these programs without the express written consent of 13 Bar Performance, is prohibited. Reproduction of these materials will result in legal action and prosecution.

⚠️ IMPORTANT DOWNLOAD DISCLAIMER

Once you purchase this program, you will receive a downloadable file link. Please note:

• You must download and save the program to your device within 24 hours of purchase.

• After 24 hours, the download link will expire permanently and cannot be re-accessed.

• We do not re-issue download links once they have expired.

• If you fail to save the file and need access again, you will be required to re-purchase the program.

We recommend downloading to a desktop or secure cloud folder immediately after purchase.

Thank you for understanding — and for treating this training system with the same discipline it’s built to develop.