This 10-week strength and power program is designed for recreational or competitive athletes aged 16 and older who want to develop strength and power that directly transfers to sport performance. It is suitable for athletes with an intermediate to advanced training background. Prudence and appropriate modifications should be applied based on the individual’s training age, experience level, and physical maturity.

The program runs six days per week (Monday through Saturday) and combines both strength and athletic development work. Each week includes three sprint and plyometric sessions focused on improving rate of force development (RFD), acceleration ability, and overall explosiveness, alongside four strength training sessions organized in an upper/lower split.

The overarching goal is to increase overall athletic ability, with a particular emphasis on rate of force development and acceleration—qualities that underpin high-level performance in nearly every sport. Supporting objectives include enhancing maximal strength, maintaining tissue quality, and improving movement efficiency through both bilateral and unilateral compound exercises.
Training methods used throughout the program include cluster sets, AMRAP sets, ascending sets leading to a top set, and repetition-effort work to provide diverse loading stimuli and promote continual adaptation. Core movement categories include Olympic lifts (Power Clean and Power Jerk), bilateral and unilateral compound lifts, and a spectrum of extensive and intensive plyometrics. There is no dedicated conditioning work, as the sprint and plyometric sessions sufficiently address the athlete’s anaerobic and neuromuscular demands.

Overall, this program blends structured strength development with explosive movement training to build a well-rounded, powerful, and resilient athlete capable of transferring adaptations in the weight room to performance on the field, court, or track.