2022 Strength Program – P1S3


The emphasis of this phase is to develop General Physical Preparation (GPP) through foundational exercises in the 7 primary movement patterns (gait, squat, hinge, lunge, push, pull, rotate). The goal is to develop proper techniques while ramping up the intent behind each movement. 

Instructions: Perform 3 sets of 6 repetitions of each exercise. For lateral and unilateral exercises, perform 3×6 on each side. Exercises that have the same number are to be performed as a superset. Take at least 30-45 seconds rest between sets. For this phase, there will be an eccentric count during the lowering portion of the exercise. Rather than increasing the number of repetitions, the exercise will become harder by slowing the movement down. Exercise 1a is the exception to this and is denoted with an asterisk. 

Eccentric Training- 3×6 repetitions each
Week 1: 3 second lowering
Week 2: 4 second lowering
Week 3: 5 second lowering
Week 4: 6 second lowering


The emphasis of this day is to incorporate exercises that are done with one leg or arm. These exercises cover all planes of motion and are the basis for rotational exercises in later phases.

Primer: Tibialis Raise x50, KOT Calf Raise x25 (or x25 each), KOT Split Squat 5×5 each
Break these up however necessary.

1a. Single Leg Snapdown*
1b. Patrick Step-up

2a. Cook Lift
2b. Standing QL Raise

3a. Side Plank (hand) Lateral Raise
3b. Rear Delt Fly

*no eccentric count during the lowering portion of the exercise