Strength Based System
Strength & Conditioning, Field Sports, Multi-sport, Youth SportsThis 8-week program is perfect for beginners who are new to the gym or starting training for their sport. It provides a snapshot of what it’s like to follow a structured program, offering a balanced approach to building foundational strength and introducing explosive power. While this program is not tailored to individual needs, it gives you a taste of the progress you can achieve when training with purpose and consistency.
Features3 sessions per week
Must use App app to view and log training
Program Training
A1
Tall to Short -SL Landing
2 x 4
A2
Jump - Box Seated
2 x 3
B1
DB Hip Thrust
3 x 12
B2
90/90 heel click
3 x 10
C1
KB - RDL
3 x 10
C2
Deficit Push Up
3 x 10
D1
Half Kneeling SA DB Shoulder press
2 x 10
D2
TRX - Pistol Squat
2 x 10
D3
Banded Deadbug
2 x 20
E1
Banded - Cuban Press
2 x 10
E2
Seated Isometric Calf Raise – Machine
2 x 0:20
A1
Lateral Bound to Return
2 x 3
A2
CMJ - Rotational 90 Deg
2 x 3
B1
DB Paused Goblet Squat - Heels elevated
3 x 12
B2
Rotation Incline - Pigeon
3 x 10
C1
DB Lateral Lunge
3 x 8
C2
Pull up (Supinated)
3 x 6
D1
Incline Press - DB
2 x 8
D2
GHD Back Extension
2 x 10
D3
Side Plank
2 x 0:30
E1
Bosch Hold - Supine Ground base DL
2 x 0:30
E2
Band Pull-Apart
2 x 20
A1
Broad Jump
2 x 3
A2
Low Pogo + High Pogo
2 x 1
B1
Front Foot Elevated Split Squat
3 x 10
B2
Adductor Rockers + Thoracic Rotation
3 x 10
C1
DB Bench Press
3 x 8
C2
BB HipBridge
3 x 10
D1
Inverted Row
2 x 10
D2
Half Kneeling SA DB Arnold Press
2 x 10
D3
Paloff Press
2 x 10
E1
Calf Raise
2 x 15
E2
Copenhagens - Short Lever
2 x 0:20
