Panathenaic prize amphora, The Met
4 PHASES · CONTRAST TRAINING · GYM REQUIRED

Decathlon

Named for the ten-event contest that crowns the most complete athlete in sport.

Lift heavy, then move fast. Decathlon pairs its primary heavy lifts with explosive jumps and throws — so your strength becomes the kind of power you can actually use.

Included downloads: The program PDF, an editable Excel training log, and a digital PDF training log.

Get the program — $49 Checkout and digital delivery are handled by Gumroad. Review the purchase terms and refund policy before buying.
12 weeks
Duration
3x/week (1+ rest day between)
Frequency
Gym required
Equipment
Power & speed
Focus
The approach

How the program works

Decathlon is built around one simple, powerful idea: lift heavy, then move fast. In every pairing you do a heavy strength exercise, then — while the nervous system is still primed from that heavy set — an explosive jump or throw.

Over twelve weeks those pairings teach raw strength to show up as athletic power: jumping higher, throwing farther, moving quicker. Real sprint, jump, and throw work is built in throughout, and you train three full workouts a week with a rest day between them.

On Day 1 of every phase you retest your standing broad jump — best of three — and log the distance: one useful benchmark alongside the rest of your training log.

Every exercise also comes with ready-made alternatives — barbell, dumbbell, kettlebell, or athletic-ball versions — so you can fit the program to the equipment you have. If you do swap, keep barbell squats and deadlifts as your foundation, and always keep the explosive half of each pairing — that's where the power comes from.

Train three workouts each week (Days 1, 3, 5) with at least one rest day between them. Days 2 and 4 are optional catalyst-session slots (see Optional Catalyst Sessions) — or take them as rest. Days 6 and 7 are rest. Shift the specific days to fit your week; keep a rest day between workouts.
The structure

What's inside

Four phases over twelve weeks. Each one sharpens the lift-then-explode pairing — from simple pairs, to faster combinations, to your most explosive weeks, to power that holds up when you're tired.

PHASE I
Maximal Strength Base
Build the heavy strength, and learn the lift-then-jump pairing.
Weeks 1-3
PHASE II
Strength-Power Contrast
Turn that strength into speed with faster pairings.
Weeks 4-6
PHASE III
Peak Power
Stack the moves into longer sequences — your most explosive weeks.
Weeks 7-9
PHASE IV
Power Endurance
Keep the power going when you're tired — power circuits and sprints.
Weeks 10-12

Ships as a print-ready PDF with full exercise tables, a week-by-week calendar, and this program's own pre-filled digital training log. (Mnemosyne is the blank, universal edition — not required.)

Decathlon program page explaining contrast training, performance benchmarks, bracing, and light weeks. Decathlon optional catalyst-session and add-on guidance.

Actual pages from the book — tap any to enlarge.

Is this your path?

Who it's for

Most programs reserve an optional weekly catalyst slot — add-ons from the library drop straight into it. No catalyst day in your program? Every specialization add-on carries a Micro-Catalyst page that doses the same work in minutes.
The myth behind the name

Ten contests, one complete athlete

The word is Greek — déka athla, "ten contests." At the ancient Games, no athlete was more admired than the pentathlete, whom Aristotle called the most beautiful of athletes: built for every event rather than perfect at one. The modern decathlon carries that ideal to ten.

This program chases completeness the same way — twelve weeks of turning raw strength into real, usable power, so it shows up whenever you jump, throw, sprint, or drive off the line.

Decathlon

$69 $49 one-time

Included downloads: The program PDF, an editable Excel training log, and a digital PDF training log.

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Checkout and digital delivery are handled by Gumroad. Review the purchase terms and refund policy before buying.