The program is designed for beginner/intermediate experience in strength and conditioning. Emphasis on key movements including Bench, Squat, Deadlift, press, and power clean. Additional accessory and conditioning work will be individualized and tailored towards athletes' sports specific needs. For example, a pitchers program would incorporate unilateral shoulder stability and strengthening exercises to develop the rotator cuff and surrounding muscles. Alternatively, an athlete requiring more explosive, reactionary development would be given a program that works unilateral leg development, and change of direction drills.
Once an athlete has developed beyond the beginner level, the program will shift to a conjugate model. This decreases the frequency of the major lifts and increases accessory work, allowing for continual athletic development
As the athlete's season approaches, there is greater emphasis placed on conditioning and peaking the athlete for maximal in season performance
This is a two day a week program designed for strength maintenance an recovery. The intent here is to maximize in season performance. Thus, the program utilizes a low volume, moderate intensity approach to achieving this goal.