THE UNIT PROTOCOL
UNIT
Field Sports, Strength & Conditioning, Football , Track & Field, Basketball, Soccer, Weightlifting, Plyometrics, Speed, Power Sports , Multi-sportUnlock your true athletic potential with the UNIT PROTOCOL. My proven 12-week Strength, Power & Speed system — built from the exact methods that have helped hundreds of clients get stronger, more explosive, and undeniably faster. This is not just a program. It's a protocol — a structured, repeatable system combining sprint development progression, explosive power training, and strength progressions to transform the way you move and perform. Whether you're chasing PRs, trying to dominate your sport, or looking to reclaim your peak performance, UNIT PROTOCOL delivers the structure, precision, and results you need to elevate your game. If you're ready to move better, feel more powerful, and unlock a new level of performance — this is your program.
A
Triple Response Broad Jump
3 x 1
B
Med Ball Overhead Backward Toss
1 x 10
C
Heavy Resisted Accel
6 x 10 @ 75 %
D
Light Resisted Accel
4 x 20 @ 15 %
E
Acceleration
3 x 30
F
Hurdle Hops
5 x 5
A
Seated Box Jump
3 x 5
B
High Block Power Snatch
5 x 4 @ 65 %
C
Front Squat EMOM
10 x 2 @ 55 %
D
Contract Relax Lunges
3 x 10
E
Nordic Curl
3 x 5
A
Med Ball Throws (Your Choice)
2 x 5
B
Explosive Push Up onto Box
3 x 5
C
Pin Bench Press
1 x 5 @ 7
D
Pin Bench Press
3 x 6 @ 15 %
E
BB Strict Overhead Press
3 x 6 @ 6
F
Single Arm Row
3 x 6 @ 7
G
Supinated Chin-Up
3 x 7
A
Fly In Sprint
6 x 10 @ 10
B
Resisted Fly In (20m Build + 10m Fly)
3 x 1 @ 10 %
C
Alternating Bounds for Distance
3 x 30
A
Blaine Broads
3 x 5
B
High Block Power Clean
4 x 5 @ 65 %
C
Back Squat
1 x 5 @ 7
D
Back Squat Density Set
1 x 18 @ 15 %
E
S/L RDL
3 x 6 @ 7
F
Loaded Lunge Position Iso (front heel elevated)
3 x 30
A
Med Ball Throws (Your Choice)
2 x 5
B
Explosive Push Up onto Box
3 x 5
C
Push Press
3 x 5 @ 7
D
Bench Press
10, 10, 10, 10, _ @ 60 %
E
Pendlay Row
3 x 7 @ 7
F
Dips
3 x 7
Blaine McConnell
With over two decades in strength and conditioning, I’ve helped former athletes regain their athleticism, new athletes unlock their potential, everyday people become more athletic versions of themselves, and even Olympians and pros reach new levels—all while supporting anyone who simply wants to move better, feel stronger, and perform their best.
Your search for an all-in-one program that delivers strength, power, sprint speed, and jumping ability is over! UNIT LEGACY will simultaneously get you stronger, more powerful, and put you at the front of the pack. Get in an unlock the most athletic versio
Get THE UNIT PROTOCOL
