Sample Strength and Conditioning

12-Week Program

Basics of Strength and Conditioning 19

 Base Phase

Basics of Strength and Conditioning - Twelve Week Program

Monday - Explosive Week 1 - 65% Week 2 - 70% Week 3 - 65% Week 4 - 75%
Load Load Unload Load
Lifting Warm-up
BB Rack Shrug OR Rack Jump OR Rack Clean 2x5 3x5 3x5 3x5
BB High Pull 2x5 3x5 3x5 3x5
BB Standing Shoulder Press OR DB
2x5 3x5 3x5 3x5
Shoulder Raises
Pulling Choice 2x10 3x10 3x10 3x10
Bicep Choice 2x10 3x10 3x10 3x10
Ab Planks 2x 15-30 seconds 3x 15-30 seconds 3x 30-45 seconds 3x 30-45 seconds
Tuesday - Strength Week 1 - 60% Week 2 - 65% Week 3 - 60% Week 4 - 70%
Lifting Warm-up
BB Front Squat OR Modified Squat 2x10 3x10 3x10 3x10
BB Romanian Deadlift (RDL) 2x10 3x10 3x10 3x10
Single Leg Choice 2x10ea 3x10ea 3x10ea 3x10ea
BB Incline Bench Press 2x10 3x10 3x10 3x10
Triceps Choice 2x10 3x10 3x10 3x10
AB Choice 2x10 3x10 3x10 3x10
Thursday - Explosive Week 1 - 60% Week 2 - 65% Week 3 - 60% Week 4 - 70%
Lifting Warm-up
BB Rack Shrug OR Rack Jump OR
2x5 3x5 3x5 3x5
Rack Clean
BB High Pull 2x5 3x5 3x5 3x5
BB Standing Shoulder Press OR DB Shoulder
2x5 3x5 3x5 3x5
Raises
Pulling Choice 2x10 3x10 3x10 3x10
Bicep Choice 2x10 3x10 3x10 3x10
Ab Planks 2x 15-30 seconds 3x 15-30 seconds 3x 30-45 seconds 3x 30-45 seconds
Friday - Strength Week 1 - 65% Week 2 - 70% Week 3 - 65% Week 4 - 75%
Lifting Warm-up
BB Back Squat OR Modified Squat 2x10 3x10 3x10 3x10
BB Romanian Deadlift (RDL) 2x10 3x10 3x10 3x10
Single Leg Choice 2x10ea 3x10ea 3x10ea 3x10ea
BB Bench Press 2x10 3x10 3x10 3x10
Triceps Choice 2x10 3x10 3x10 3x10
AB Choice 2x10 3x10 3x10 3x10
Key Comments/Notes
BB - Barbell / DB - Dumbbell
CB - Cable / MB - Medicine Ball

20 Basics of Strength and Conditioning

 Strength Phase

Basics of Strength and Conditioning - Twelve Week Program

Monday - Explosive Week 5 - 75% Week 6 - 80% Week 7 - 75% Week 8 - 85%
Load Load Unload Load
Lifting Warm-up
BB Hang Shrug OR Hang Jump OR Hang Clean 3x5 3x5 3x5 3x5
BB Push Press OR Standing Shoulder Press 3x5 3x5 3x5 3x5
Pulling Choice 3x5 3x5 3x5 3x5
Pulling Choice 3x5 3x5 3x5 3x5
Ab Planks 2x 15-30 seconds 3x 15-30 seconds 3x 30-45 seconds 3x 30-45 seconds
Tuesday - Strength Week 5 - 70% Week 6 - 75% Week 7 - 70% Week 8 - 80%
Lifting Warm-up
BB Deadlift OR Modified Deadlift 3x5 3x5 3x5 3x5
BB Romanian Deadlift (RDL) 3x5 3x5 3x5 3x5
Single Leg Choice 3x5ea 3x5ea 3x5ea 3x5ea
BB Incline Bench Press OR DB Incline Bench
3x5 3x5 3x5 3x5
Press
Triceps Choice 3x5 3x5 3x5 3x5
Thursday - Explosive Week 5 - 70% Week 6 - 75% Week 7 - 70% Week 8 - 80%
Lifting Warm-up
BB Hang Shrug OR Hang Jump OR Hang Clean 3x5 3x5 3x5 3x5
BB Push Press OR Standing Shoulder Press 3x5 3x5 3x5 3x5
Pulling Choice 3x5 3x5 3x5 3x5
Pulling Choice 3x5 3x5 3x5 3x5
Ab Planks 2x 15-30 seconds 3x 15-30 seconds 3x 30-45 seconds 3x 30-45 seconds
Friday - Strength Week 5 - 75% Week 6 - 80% Week 7 - 75% Week 8 - 85%
Lifting Warm-up
BB Back Squat OR Modified Squat 3x5 3x5 3x5 3x5
BB Romanian Deadlift (RDL) 3x5 3x5 3x5 3x5
Single Leg Choice 3x5ea 3x5ea 3x5ea 3x5ea
BB Bench Press OR DB Bench Press 3x5 3x5 3x5 3x5
Triceps Choice 3x5 3x5 3x5 3x5
Key Comments/Notes
BB - Barbell / DB - Dumbbell
CB - Cable / MB - Medicine Ball

Basics of Strength and Conditioning 21

 Peak Phase

Basics of Strength and Conditioning - Twelve Week Program

Monday - Explosive Week 9 - 75% Week 10 - 80% Week 11 - 75% Week 12 - 85%
Load Load Unload Load
Lifting Warm-up
BB Clean Shrug OR Clean Jump OR Clean 3x3 3x3 3x3 3x3
BB Push Jerk OR Push Press 3x3 3x3 3x3 3x3
Pulling Choice 3x3 3x3 3x3 3x3
Ab Planks 2x 15-30 seconds 3x 15-30 seconds 3x 30-45 seconds 3x 30-45 seconds
Tuesday - Strength Week 9 - 70% Week 10 - 75% Week 11 - 70% Week 12 - 80%
Lifting Warm-up
BB Front Squat OR Deadlift OR Modified 3x3 3x3 3x3 3x3
BB Romainian Deadlift (RDL) 3x3 3x3 3x3 3x3
Single Leg Choice 3x3ea 3x3ea 3x3ea 3x3ea
BB Incline Bench Press OR DB Incline Bench
3x5 3x5 3x5 3x5
Press
Thursday - Explosive Week 9 - 70% Week 10 - 75% Week 11 - 70% Week12 - 80%
Lifting Warm-up
BB Clean Shrug OR Clean Jump OR Clean 3x3 3x3 3x3 3x3
BB Push Jerk OR Push Press 3x3 3x3 3x3 3x3
Pulling Choice 3x3 3x3 3x3 3x3
Ab Planks 2x 15-30 seconds 3x 15-30 seconds 3x 30-45 seconds 3x 30-45 seconds
Friday - Strength Week 9 - 75% Week 10 - 80% Week 11 - 75% Week 12 - 85%
Lifting Warm-up
BB Back Squat OR Modified Squat 3x3 3x3 3x3 3x3
BB Romainian Deadlift (RDL) 3x3 3x3 3x3 3x3
Single Leg Choice 3x3ea 3x3ea 3x3ea 3x3ea
BB Bench Press OR DB Bench Press 3x3 3x3 3x3 3x3
Key Comments/Notes
BB - Barbell / DB - Dumbbell
CB - Cable / MB - Medicine Ball

22 Basics of Strength and Conditioning