This is the first part of my Ultimate Power Sport Strength Training Program. The program was originally run by my sister, who is currently one of the best underclassman throwers in the state of Pennsylvania (shot put and discus). While running this program, her numbers in the weight room have exploded, squatting 300 pounds, deadlifting almost 400, and benching more weight with better technique than many 16 year old boys, let alone for a 16 year old girl. Not only has she gotten her strongest running this program, her throwing has also greatly improved. She is more confident than ever, and walks around like a top dog in a weight room full of meathead teenage boys of one of PA's premier football schools (Southern Columbia). 

I designate this program for what I refer to as "Power Sports." To me, throwing in track and field is a quintessential "Power Sport," where producing large amounts of force in a short period of time is imperative. Power Sports would also include football (specifically lineman), the jumping events in track and field, wrestling, and even baseball (hitting specifically), among others.

The first part is 8 weeks long, meant to be run after the Power Sport season had ended (Early Offseason), as a way to get back into hard training. We focus on returning to quality movement in our strength based compound movements, introducing low impact or extensive plyometrics for building power-based endurance and tissue and extensibility, restoration of mobility, and early hypertrophic gains.

The next portion of the program is sold separately. There will be an Ultimate Program with all sections of the Power Sport Strength Training Program sold in its entirety in the future, so stay tuned.