2022 Strength Program – P1S4


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

SWAP SESSION: Total Body Gym Workout

Following the emphasis of this phase, these total body gym workouts focus on the foundational exercises in the 7 primary movement patterns. The complexity of these movements will increase in each phase in order to progress alongside the athlete’s abilities.

Primer: Tib Raise x50, Elephant Walk x30, Rocking Pigeon x25 each
Break these up however necessary.

1a. Seated Box Jump*
1b. Goblet Squat

2a. Trap Bar Deadlift (High Handle)
2b. L-Sit Progression Level 1

3a. Dumbbell Press
3b. Chest Supported Row
3c. Ab Wheel

4a. Dumbbell Z-Press
4b. Eccentric Chin-up
4c. Reverse Hyper

*no eccentric count during the lowering portion of the exercise