Lift Heavy. Throw Far. FOUNDATION VOL 3
Wynning Edge Performance
Track & Field, Youth Sports, Strength & Conditioning, Power Sports , Field SportsSummer Phase 3: Accumulation & Strength Development
Phase 3 marks the transition into focused strength training as you prepare for the demands of fall. GPP is now removed, and training centers around traditional lifting, hypertrophy, and the early stages of max strength development.
No GPP work — all emphasis is on strength and muscle accumulation
Continued hypertrophy focus with heavier loading and lower reps than Phase 2
Introduction of more structured progression models (e.g., linear or wave loading)
Designed for the late off-season to build strength, resilience, and readiness for high-performance training
This is the final step in your summer build-up before transitioning to pre-season or in-season work.
A
Clean Complex #1
2 x 5
B
Clean High Pull
3 x 5
C1
Box Squat
3 x 12
C2
Altitude Drop
3 x 2
D
Glute Bridge March
3 x 15
E
Zercher Carry
3 x 25
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 45:00
A1
Med Ball Chest Pass
3 x 10
A2
Side to Side Rotational Toss
3 x 10
A3
Med Ball Scoop Throw
3 x 10
B
Incline Bench Press
3 x 12
C1
Inverted Row
3 x 10
C2
Cable Facepull
3 x 15
D1
Ab Wheel
3 x 10
D2
Swiss Ball Pike
3 x 10
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 45:00
A1
Push Press
3 x 5
A2
BB Reverse Lunge
3 x 10
A3
Barbell Overhead Press
3 x 10
A4
Barbell Row
3 x 10
A5
Barbell Deadlift
3 x 10
B
Turkish Get Up
3 x 5
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 3
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."
