Lift Heavy. Throw Far. - FOUNDATION VOL 1
Wynning Edge Performance
Track & Field, Strength & Conditioning, Youth Sports, Power Sports , Field SportsSummer Phase 1: GPP & Foundation Building for Throwers
Phase 1 is ideal for any thrower looking to lay down a foundation for fall training. Whether you're just finishing your competitive season or simply want to reset with something lower impact, this phase provides a structured, circuit-based approach focused on general physical preparation (GPP).
Designed for post-season recovery and base-building
Emphasizes low-impact, circuit-style training
Helps restore movement quality, improve aerobic capacity, and rebuild work capacity
Suitable for all skill levels—from beginners to experienced throwers
Great for athletes looking to stay active with something different and refreshing
This phase sets the tone for a productive off-season by reinforcing movement and conditioning before ramping up intensity in later phases.
A1
Hang Clean
3 x 5
A2
Front Squat
3 x 10
A3
Barbell Row
3 x 10
A4
Romanian Deadlift
3 x 10
A5
Overhead Press
3 x 10
A6
Back Squat
3 x 10
B1
Alternating V-Ups
3 x 10
B2
Seated Plate Twist
3 x 10
B3
Copenhagen Plank
@ 0:20
C
Jump Rope
1 x 5:00
Prep
A
Lower Body Warm up
Foam roll IT band, groin, glutes and calves. Then perform each exercise for 10 reps: Rolling V sits Fire Hydrant Circles (x10 forward and x10 backward each leg) Mountain Climbers Groiners Hip flexor stretch w/ band
Prep
B
Upper Body Warm up
2x10 of each exercise: Scap pushups scap row scap overhead press scap pullup Quadruped T-Spine Rotation
C
Walk
1 x 30:00
A1
DB Jump
3 x 5
A2
DB Reverse Lunge
3 x 8
A3
Alternating DB Row
3 x 8
A4
DB Squat to Press
3 x 8
A5
DB Renegade Row
3 x 8
A6
DB Single Leg RDL
3 x 8
B1
Half Kneeling DB Chop
3 x 10
B2
Hanging Knee Raise
3 x 15
B3
Alternating Supermans
3 x 20
Prep
A
Lower Body Warm up
Foam roll IT band, groin, glutes and calves. Then perform each exercise for 10 reps: Rolling V sits Fire Hydrant Circles (x10 forward and x10 backward each leg) Mountain Climbers Groiners Hip flexor stretch w/ band
Prep
B
Upper Body Warm up
2x10 of each exercise: Scap pushups scap row scap overhead press scap pullup Quadruped T-Spine Rotation
C
Walk
1 x 30:00
A
Striders (Tempos)
10 x 0:20 @ 0:40
B1
Forward Sled Drag
3 x 25
B2
Backward Sled Walk
3 x 25
B3
Lateral Sled Drags
3 x 25
B4
Sled Press
3 x 25
B5
Sled Row
3 x 25
B6
Sled Chop
3 x 25
B7
Sled Drag- Between the Legs
3 x 25
C1
Decline Plank
@ 0:30
C2
Decline Side Plank
@ 0:30
C3
Straight Leg Bridge- Elevated
@ 0:30
Jamie Wynn
With 15+ years of experience, I’ve trained world-class athletes, Cirque du Soleil performers, military and the general population. I’ve helped athletes win championships, become All-Americans, and break national records. My science-based, individualized approach gets results. If you have a goal, I can help you achieve it—let’s get started.
Unlock your potential with simple, effective training that’s helped athletes become champions, break records, and throw PRs. Built for every skill level to keep you strong, explosive, and ready year-round. Start today and go deep!
Get Lift Heavy. Throw Far. - FOUNDATION VOL 1
Jordan Roach
2x Olympic Trials & 4x US Finalist
Verified Athlete"Coach Wynn’s strength program is built to peak throwers at the right time. As a 2x U.S. Olympic Trials qualifier and top-8 finisher both years, she understands what elite throwers need. This year we saw multiple PRs and even a national qualifier. Her impact is clear."
