Abante Performance & Fitness

Give me your hot takes below, could talk about this all day 😂.

2 days a week is enough to get lean, build muscle, and get your athleticism back.

If you train & eat the right way.

Most people think they need 5-6 gym sessions every week.

They don’t (eventually more frequency will help though).

Here’s the exact 2-day full body split we use inside APF. Save this and run it for the next 4 weeks.

RPE 7 = finish each set with around 3 reps left in the tank.

DAY 1 • SQUAT + PUSH

Warm Up
3-5 min bike/skips + dynamic work: single leg balance work, hip cars, shoulder cars, band pull aparts, world’s greatest stretch, etc.

Power/Extensives (pick 2-3):
Extensive Leaps (YouTube it) 3x10-12
Med ball chest pass 3x5
Box jumps 4x3
Broad jumps 4x2

Strength:
Back squat, Trap bar deadlift, or Goblet squat 4x6
DB bench press or regular bench 4x8

Accessories:
RFESS 3x8/side
Chest supported row 3x10
Plank 3x40s

Conditioning
6 rounds:
20s hard / 90s easy OR 15-20+ min @6-7 out of 10 intensity

DAY 2 • HINGE + PULL

Warm Up
3-5 min bike/skips + dynamic work: single leg balance work, hip cars, shoulder cars, band pull aparts, world’s greatest stretch, etc.

Power/Extensives (pick 2-4):
Lateral bounds 3x4 each side
Rotational med ball throw 3x6/side
Broad jumps 4x3
Altitude landings 4x3
Overhead med ball oss

Strength:
Trap Bar Deadlift or RDL 4x6
Pull Ups or Lat Pulldown 4x8

Accessories:
DB reverse lunge 3x8/side
DB/Landmine press 3x10
Pallof press 3x10/side

Conditioning
8-10 min tempo intervals
Sled pushes OR 15-20+ min @6-7 out of 10 intensity

Train these sessions with at least one rest day between them (you can do one of them twice too for more frequency).

You don’t need more workouts.

You need better ones, more intensity, and structure that meets you where you’re at.

Run this for four weeks, add a rep or a little weight where you can, recover well, and watch how quickly your strength, body composition, and athleticism improve.

Comment “APF” and I’ll send you a link to more free resources on training, nutrition, recovery, fat loss, and becoming a stronger, leaner athlete.

I remember sitting on my couch, icing my knee, thinking to myself that I couldn’t just keep bouncing up and down with my rehab, playing, and not earning the right to progress.

I used to be an athlete.

Now I was just a guy who lifted weights and hoped it counted for something.

Basketball was life growing up.

Every sport, but hoops was always home.

Playgrounds in Canada to captaining my college team.

I thought that version of me would last forever.

Then life happened.

Old injuries.

Weight gain.

Burnout.

I stopped playing and started training like a bodybuilder because I didn’t trust my body to move the way it used to.

For 4 to 5 years I felt lost.

Physically and mentally.

I still saw myself as an athlete.

My body just didn’t back that up anymore.

That knee kept reminding me I hadn’t actually fixed anything.

I was just managing it.

So I stopped accepting it.

I wanted to compete again.

Move well.

Feel powerful.

Play.

I studied it.

Rebuilt my training and my mindset from the ground up.

At 35 I feel better than I did at 23.

Stronger.

Leaner.

More athletic.

Clearer on what actually matters.

That’s what I built APF to teach.

For men who grew up athletic and refuse to accept feeling finished.

And for any guy still playing, junior, rec league, semi pro, or pro, who wants to train like an athlete instead of just a gym goer.

Training hard.

Moving well.

Staying lean.

No ego lifting.

No dead end programs.

No pretending the gym replaces the game.

9 to 5.

Kids.

Travel.

Whatever your life looks like now.

Whatever level you’re playing at.

You don’t have to give up feeling like an athlete.

This isn’t just training.

It’s your athletic identity.

Your movement.

Your edge.

Back.

Comment COMEBACK and I’ll send you the details.

Let’s write your comeback story.

Basketball (and a lot of other sports) aren’t long-distance running.

It’s short, explosive bursts, partial recovery, then doing it again… while tired.

If your conditioning doesn’t reflect that, you’re just getting tired, not game-fit.

Here are simple ways to condition properly 👇

1. BIKE (KNEE-FRIENDLY ENGINE WORK)

Example
15–20 sec hard effort
40–60 sec easy spin
Repeat 8–12 times

2. ON-COURT CONDITIONING (GAME REALISM)

Example
Sprint → defensive slide → backpedal
5–8 sec work
20–40 sec rest
Repeat in sets

3. RUNNING

Example
10–20 m accelerations
Walk back recovery
6–10 reps total

OR

Short shuttle runs (not endless suicides)

4. LOW-IMPACT POWER CONDITIONING (SLED / PUSHES)

Example
Heavy sled push: 10–20 m
Rest 60–90 sec
4–8 reps

Most guys gas late in games not because they’re “unfit” but because:

They train the wrong energy system
They do too much junk volume
Their joints are fried before their lungs adapt

Save this and add it to your routine for better performance 📈🫡

Pretty accurate I’d say 🎯😭

As I’ve gotten older, one thing that’s changed is I need a little more time to get my body switched on before I play.

I need to get activated, get moving, and actually prepare.

One thing I notice every time I play is that most people don’t do anything.

If you’re younger, you can often get away with walking on cold and just playing.

Trust me, that doesn’t last forever.

But what surprises me even more is seeing older guys do the exact same thing, then wonder why they feel stiff, slow, or never really get into the game.

For me, this goes beyond sport.

Even if your goal is just to look better, get leaner, build confidence, and balance training around work, kids, and life, I still think you should train like an athlete.

Why?

Because you’ll build a body that’s ready for whatever life throws at you.

You’ll be able to run, sprint, play with your kids, jump into a pickup game with your mates, or try a new sport without feeling like you’re going to break.

And as a bonus, you’ll probably look pretty damn good doing it.

I’d rather be prepared for everything than only be prepared for one thing.

So if you want to stay athletic, keep playing the sports you love, or simply build a body that looks good, feels good, and performs for years to come, give me a follow.

That’s exactly what I help my guys do.

Stack The Days

Everyone’s looking for the secret to athleticism.

Let’s be honest, it doesn’t exist.

Fascia, sport specific, isometrics, loads of stuff out there that people grab hold of.

If there was a “secret”, this is what it would be IMO (without over complicating it)

✅ Get strong.
✅ Sprint regularly.
✅ Jump regularly.
✅ Build your conditioning.
✅ Do something explosive.
✅ Progress it for years, not weeks.

That’s it.

The problem isn’t that people don’t know what to do (I mean some people don’t, let’s be real).

It’s that most people aren’t willing to build towards it patiently.

You can’t go from zero to sprinting flat out and wonder why you pull a hamstring.

You can’t go from never jumping to trying to dunk without first building the brakes, eccentric strength, and landing mechanics.

Strength is your foundation.

It makes you more resilient, more powerful, and gives you something to express when you sprint and jump.

Chase big numbers on your squats, trap bar deadlifts, pull-ups, presses, and rows.

Then layer in explosive work. Olympic lift variations, jumps, throws, sprints… success leaves clues.

Look at the best jumpers and sprinters in the world.

They don’t just do one thing well.

They’ve built strength, power, coordination, and conditioning over years of consistent training.

Athleticism isn’t built in 12 weeks.

It’s built by stacking quality work for years.

You can absolutely become more athletic as you get older.

You just have to be willing to keep showing up long after everyone else has quit.

Stack The Days