Description
Program Structure
8 Weeks of Advanced Strength & Conditioning
- 8-week strength and conditioning program designed to maximize strength, power, speed, and athletic performance
- Build serious full-body strength through heavy squats, deadlift variations, lunges, presses, pull-ups, rows, and compound lifts performed with progressive loading
- Develop explosive power through jumps, bounds, medicine ball throws, plyometrics, and contrast training methods designed to improve force production and athleticism
- Increase tendon resilience and force absorption capacity through isometrics, plyometrics, landing mechanics, and progressive loading strategies introduced throughout the program
- Enhance conditioning and work capacity with weekly aerobic sessions that support recovery, endurance, and overall athletic performance
- Progress through three distinct training phases: isometric strength development, maximal strength training, and advanced strength-speed and power training
Nutrition Included
- Whole foods nutrition guidance
- Education to support strength, performance, and recovery
- Practical strategies for fueling high-intensity training
- Sustainable habits designed to support long-term body composition goals
Equipment Needed
Build & Strengthen – Volume 3 can be completed in a gym or well-equipped home gym using:
- Barbell and weight plates
- Dumbbells
- Resistance bands
- Pull-up bar or hanging station
- Bench
- Physioball
- Foam roller
- Medicine ball
- Cable machine (or alternative setup where available)
- Box or plyometric platform
- Yoga mat
Also Included
Free access to Movement Assessment + Intervention, developed in collaboration with movement specialist Matthew Uohara ($120 value).
This program was created to intentionally assess you like you would in a one-on-one personal training assessment. We go over four foundational movement patterns that exercise is built upon: the squat, the hinge, the plank, and the press. By taking this assessment, you can determine where you are in terms of pain, restrictions, and areas of improvement. We then provide the interventions that can be implemented into any of our programs to help you successfully complete each workout.
