2022 Strength Program – P2S4


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

SWAP SESSIONTotal 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.

Perform 2-3 sets of each exercise with its superset. Use the prescribed repetitions (8) for each exercise. If no repetitions are prescribed, follow the isometric protocols (see above).

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

1a. Squat Jump (hands on hips) 2-3×8
1b. Goblet Squat (halfway down)

2a. Trap Bar Deadlift (holding at knees)
2b. L-Sit Progression Level 2

3a. Single-Arm Dumbbell Press (holding opposite off chest) 2-3×8 each
3b. Single Arm Chest Supported Row (holding opposite on chest) 2-3×8 each
3c. Hollow Hold

4a. Single Arm Kneeling Dumbbell Press (holding opposite off shoulder) 2-3×8 each
4b. Dead Hang or Flexed Arm Hang
4c. Back Extension

*no isometric count