Strength Based System
Strength & Conditioning, Field Sports, Multi-sport, Youth SportsThis 8-week program offers an intermediate-level introduction to the essential role of strength and power in athletic performance. Designed for individuals with a basic understanding of training and access to a gym, it guides athletes from establishing foundational strength to developing explosive power. The program provides a clear pathway to progress while emphasizing the commitment needed for long-term athletic success.
Features3 sessions per week
Must use App app to view and log training
Program Training
A1
Jump - Box Seated
2 x 3
A2
CMJ Jump to 1 leg Land
2 x 3
B1
Trap Bar Deadlift
3 x 8
B2
90/90 - Banded Internal Rotation
3 x 8
C1
RDL - DB
3 x 8
C2
Deficit Push Up
3 x 10
D1
Half-Kneeling DB Shoulder Press
2 x 10
D2
TRX - Pistol Squat
2 x 10
D3
Hollow Hold
2 x 0:30
E1
Incline Cuban Press
2 x 10
E2
Seated Isometric Calf Raise – Machine
2 x 0:20
A1
DB Eccentric - CMJ
2 x 3
A2
Lateral Bound to Return
2 x 3
B1
Pause Back Squat
3 x 8
B2
Rotation Incline - Pigeon
3 x 10
C1
DB Lateral Lunge
3 x 8
C2
Chin up - Wide Grip
3 x 6
D1
Incline Press - DB
2 x 8
D2
GHD Back Extension
2 x 10
D3
Side Plank ER mBand
2 x 0:30
E1
Bosch Hold - Supine Ground Base SL
2 x 0:20
E2
Incline Cuban Press
2 x 10
A1
Broad Jump
2 x 3
A2
Low Pogo + High Pogo
2 x 1
B1
RFESS - DB
3 x 8
B2
Adductor Rockers + Thoracic Rotation
3 x 10
C1
BB HipBridge
3 x 8
C2
DB Bench Press
3 x 8
D1
Feet Elevated Inverted Row
2 x 8
D2
DB Arnold Press
2 x 10
D3
Paloff Press
2 x 10
E1
Calf Raise
2 x 10
E2
Copenhagens - Short Lever
2 x 0:30
