Specialized
Linear Periodized Program
10 weeks, 4 days a week: Monday, Tuesday, Thursday, Friday
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10 Week/4-Day (MTThF)
This program that is set up in a linear fashion that will maximize strength and hypertrophy improvements over the course of the program. This program will progress upward in intensity and decrease in total volume without the use of a true deload week, thus exposing the athlete to a progressive overload effect.
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Powerlifting Program
10 wk · 4 days/wk
Though basic in nature, this program will aid the athlete is perfecting the three basic movements associated with the sport of powerlifting (Bench, Back Squat, and Deadlift), as well as some of the basic accessory exercises that are necessary for general strength gains.
Specialized
Summer Remote Training
10 wk · 4 days/wk
10-week (MTThF)
Specialized
Undulating Training Program
10 wk · 4 days/wk
This program that is set up in an undulating fashion over the course of the program and follows a three up, one down progression throughout the duration of the program. This fashion of programming will allow the athlete to hit a “performance week” on the third week of each cycle, before performing a “deload” week that will allow the athlete to recovery before continuing to progress.
Specialized
Upper/Lower Body Injury Programs
10 wk · 4 days/wk
These two separate 10-Week/4-Day Programs can easily be substituted for athletes who have sustained a lower or upper body injury.
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Spreadsheet
FreeStrength & Conditioning Framework Template
A complete strength & conditioning framework for teams. Rotate a full roster through total body, lower, and upper emphasis days that load off a shared athlete max sheet.