A strength program is used by athletes who need to increase their strength. Key component of the programs include:

  • Thorough warm-up sets
  • Maximal effort work sets
  • Adequate recovery between work sets

Before starting these programs, you need to make sure that you are well trained and physically capable of performing high intensity workouts. You should have completed at least one Strength-Power style program before attempting these strength programs.


Strength 1 - to increase base strength level. Preseason 3-4 days per week for 2-3 weeks then must have a rest week. In season 2 days per week.

Upper Strength 1 - to train upper body when you have a leg injury. 4 days per week for two weeks. 

Strength Maintenance - to maintain in-season strength. 2-3 times per week for 3-4 weeks then change

Strength 3 - to advance strength and power levels. 4 day split - 2 upper and 2 lower body sessions per week for 2 weeks followed by a recovery week.