This program is built around dumbbell training to develop strength, stability, and durability through smart progressions across three focused training days. Each block blends heavy compound work, dynamic movements, and isometric-based Badger protocol sessions to challenge athletes in different ways. Heavy days emphasize strength and control with squats, presses, and carries; Badger days build toughness and stability by combining long holds with high-effort reps; and Rep/Dynamic days target endurance, coordination, and athletic movement. With a balance of unilateral work, core training, and loaded carries, the program not only builds muscle and power but also reinforces balance, mobility, and resilience—helping athletes perform and feel their best.