Total Pages: 47
Training Weeks: 12
Sessions per week: 4
Body Split: Today Body
 
This is the solution for your summer strength training needs.  This program is set up for coaches to be able to buy and administer this program to large groups.  The program is built to support logistical challenges coaches face in a group setting.  There are rack cards included that are easily printed for each athlete to have his or her own to track their weight.  The program have a full 12 week lay out and the rack cards are built for each day and show a 3 week outlook allowing athletes to see what they lifted last week and gauge their progress.  This program is also build for the individual high school athlete looking for a structured plan.  The underclassmen program is built specifically for that age group and it's been built along side an Upper classmen version that could be run at the same exact time in a large group setting.  Also this program comes with a coaching cards that provide coaching cues and tips for each exercise each week.
 
This is a 12 week program written in four 3 week waves.  The primary goal for the underclassman is that they are successful in each session.  The program is designed to set them up for success no matter if the athlete only has a small amount of experience in the weight or even no experience.  The rep schemes and the exercise selections are made specifically for the underclassman.  Each day there is a total body power exercise, a core exercise and of course 1-2 primary strength exercises and many supporting secondary strength exercises and accessories.  There are coaching notes for each session to help provide as much guidance as possible and there are simple and effective progressions week to week with both rep and exercise progressions.  The program uses a total body split to micro dose soreness, increase frequency, improve tissue tolerance and recovery.
 
Power Block: 
There are many total body power exercises, 1 and sometimes 2 per day that will be located in the very first block. You will see medball variations and progressions to barbell and trap bar variations
 
Primary and Secondary Strength: 
Upper: Flat/Incline Bench, Bent Over Row, Pull ups, Seated/Standing DB OHP, DB Row, Inverted Row, DB Flat/Incline Bench.
 
Lower: Back/Front Squat, Trap Bar Deadlift, RDL, DB RDL, Reverse/Forward/Walking Lunges, Bulgarian SS, SL RDL, Nordic Curls, Calf Raises
 
Accessories:
DB/BB Bicep Curls, Skull Crushers, Tricep Extensions, Hammer Curls, Lateral/Front Raises, Circle Raises, Prone I's, TYW variations, Farmers/ Waitors/ Suitcase/Zercher Carries
 
Rep Scheme Progressions: 
This program relies heavily on simple linear progressions and increases in total volume week to week and wave to wave.  The goal is to set the athlete up to make the most strength gains in the fall by building a strong base and increased work capactiy and tissue tolerance.