Who is this for?
- Athletes age 13 & up
- Athletes with access to free weights & gym equipment
- Athletes with experience & knowledge of strength training
Training Volume
- 4 days per week
- Two Strength/Power days per week
- Two Hip/Torso/Shoulder days per week
Plan Duration
- Cycles of 4 Weeks during off-season
- 60-75 minutes per day (after becoming familiar with plan)
Equipment Needed
- Dumbbells
- Loop or Ankle Resistance Band
- Medicine Ball
- Resistance Band and/or Pulley Machine
- Barbell
- Free Weights
- Kettlebell (Can be substituted with Dumbbell)
- Bench or Padded Platform for Support
