2022 Strength Program – P2S1


The emphasis of this phase is continued development of General Physical Preparation (GPP) through foundational exercises in the 7 primary movement patterns (gait, squat, hinge, lunge, push, pull, rotate). However, the second phase is designed to explore range of motion (ROM) by getting into the position where maximal tension can be created, then held isometrically for a period of time. 

Instructions: Perform 2-3 sets of 1 repetition of each exercise. For lateral and unilateral exercises, perform 2-3×1 on each side. Exercises will be performed in order, one after the other, in a circuit. For this phase, there will be an isometric count.  Rather than increasing the number of repetitions, the exercise will become harder by creating tension for longer times. Exercise 1 is the exception to this and is denoted with an asterisk. Take at 90 seconds rest between rounds.

Yielding Isometrics: 2-3×1 repetition each
Week 1: 35-45 second hold, rest 35-45 seconds
Week 2: 45-55 second hold, rest 35-45 seconds
Week 3: 55-65 second hold, rest 35-45 seconds
Week 4: 65-75 second hold, rest 35-45 seconds


The emphasis of this day is to incorporate exercises that require both legs and/or arms to complete, and are generally performed in the sagittal plane (moving forward/backward).

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

  1. Snapdown, 6 second hold, Vert Jump- 6 repetitions*
  2. Bodyweight Squat or Wall Sit
  3. High Plank (top position, elbows bent slightly)
  4. Straight Leg Bridge
  5. Hyper
  6. Low Plank (on elbows)

*no isometric count