2022 Strength Program – P3S4


The emphasis of this phase is to increase strength of muscle groups throughout the entire body and those used for the 7 primary movement patterns. Although running is thought of as primarily a lower body exercise, there are many residual benefits to increased total body strength. Strong muscles and tendons are more resilient and less prone to injury, allowing athletes to train more frequently and consistently. Strong athletes may also see an increase in efficiency of mechanics, such as longer stride length or better posture.

Instructions: Perform all 6 sets of each exercise, following prescribed repetitions of each. For lateral and unilateral exercises, perform prescribed repetitions on each side. Exercises will be performed in order with their superset. Exercise 1a* is always a jumping movement for power, and is the only exercise that has a different repetition scheme noted below.

*Jumping movement repetition scheme:
Week 1: 6×3 (Jump 6×1)
Week 2: 6×4 (Jump 6×2)
Week 3: 6×5 (Jump 6×3)
Week 4: 6×6 (Jump 6×4)

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.

Build up to a weight that you feel you perform 8 repetitions with, then perform 6 sets of each exercise with its superset. Use the prescribed repetitions for each exercise.

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

1a. Box Jump
1b. Front Squat

2a. Ski Swings
2b. L-Sit Progression Level 3

3a. Incline Dumbbell Press
3b. Landmine or T-Bar Row
3c. Standing Plate Rotation

4a. ½ Kneeling Dumbbell Press
4b. Jumping Pull-up
4c. Med Ball Slam