The 4 Phases of a Solid Strength Program

Shane Trotter
Strength and Conditioning, Kettlebells, Youth Development

Coaches are inundated with more videos of cool-looking, “sport-specific” exercises than they can possibly process. However, they are never given a good procedure by which to interpret, categorize, and organize their training. Randomly assorting training modalities together may make you feel like you’re working hard, but in reality, this way of training constantly wrestles against itself.


Those of you that have read my last article on programming will understand that making a great meal (workout) takes a lot more than just buying the right ingredients (exercises). If you have not read part one, I encourage you to do so, as it provides good context that this article builds upon.


The Right Workouts at the Right Time

Now that we know how to prepare our meals in regards to cooking time and method of mixing ingredients, we now must learn how to pair the right foods (workouts) at the right time. To become a chef, you must understand that, generally, you don’t have pizza, pasta, or a cabbage stew for breakfast. Likewise, we should not begin an off-season program with a week of heavy volume max-effort sprints, advanced plyometric jumps, and high-intensity, low-rep squats. These training goals do complement each other, but are better suited after a period of general preparation.


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