ANNUAL PLAN FOR ATHLETE

A new year means it's time for a fresh start and a new workout plan. To get you started, I've come up
with a comprehensive program that adapts to your athletic needs throughout the year.

The program is divided into four parts: strength training, metabolic conditioning, speed/agility, and
power training. (This article, the first of four, covers strength training.) Each part is divided into off-
season, pre-season, in-season and a recovery period after your season. Some parts of the year are
divided into multiple blocks of training. Blocks should last four to six weeks. Each block is divided into
days of the week.
The programs overlap each other, and you have to put all the parts together for a comprehensive
program. For example, you may be lifting weights and doing speed/agility drills on Day 1 of an off-
season block, performing metabolic conditioning on Day 2 and performing power and strength training
on Day 3.

With that in mind, what follows is the annual plan for strength training. Off-season builds your
foundation all-around. Pre-season peaks your strength and power. In-season maintains all that strength
and power. The recovery period gives you a chance to mentally and physically heal.

Off-Season

Block 1
Day 1

Back Squats: 3x8-12@70-80%

Romanian Deadlifts: 3x8-12
Bench Press: 3x8-12@70-80%
Bent-Over Rows: 3x8-12
Standing Military Press: 3x8-12
Day 3
Power Clean: 3x4-6@60-70%
Clean Pulls: 3x4-6@70-80%
Push Jerk: 3x4-6@60-70%
Day 5
Superset: Front Squats & Pull-Ups: 3x12-15@60-70% & 3x12-15
Superset: Lunges & Dips: 3x12-15 each leg & 3x12-15
Superset: Good Mornings & Dumbbell Shoulder Press: 3x12-15 & 3x12-15
Giant set: Front Raises & Side Raises & Rear Deltoid Raises: 3x10 each
Block 2
Day 1
Back Squats: 3x6-10@75-85%
Deadlifts: 3x6-10
Incline Press: 3x6-10@75-85%
One-Arm Dumbbell Rows: 3x6-10 each arm
Seated Military Press: 3x6-10
Day 2
Power Snatch, Hang, above the knee: 3x4-6
Power Clean + Push Jerk: 3x4-6@65-75%
Clean Pulls: 3x4-6@75-85%
Day 4
Front Squats: 3x8-12@70-80%
Split Squats: 3x8-12@50% each leg
Good Mornings: 3x8-12
Reverse Hyperextensions: 3x12-15
Day 5
Dumbbell Bench Press: 3x8-12
Dumbbell Rows: 3x8-12
Dumbbell Shoulder Press: 3x8-12
Superset: Biceps and Triceps: 3x8-12

Block 3
Day 1
Back Squats: 3x4-8@80-90%
Good Mornings: 3x4-8
Bench Press: 3x4-8@80-90%
Bent-Over Rows: 3x4-8
Kettlebell Press: 3x4-8 each arm
Day 2
Power Snatch, Hang, knees: 3x3-4@70-80%
Power Clean + Push Jerk: 3x3-4@3-4@70-80%
Clean Pulls: 3x4-6@80-90%
Day 4
Split Squats: 3x6-10@50-60% each leg
 Lunges: 3x6-10 each leg
Seated Good Mornings: 3x6-10
Reverse Hyperextensions: 3x12-15
Day 5
Incline Press: 3x6-10@70-80%
Close-Grip Bench Press: 3x6-10@70-80%
Pull-Ups: 3x6-10
Kettlebell Rows: 3x6-10
Dumbbell Shoulder Press: 3x6-10

Pre-Season
Day 1
Back Squats: 3x3-6@85-95%
Romanian Deadlifts: 3x3-6
Bench Press: 3x3-6@85-95%
One-Arm Dumbbell Rows: 3x3-6 each arm
Seated Military Press: 3x3-6
Day 2
Power Snatch, Hang, below the knees: 3x3-4@75-85%
Power clean + Push Jerk: 3x3-4+2-3@75-85%
Clean Pulls: 3x3-4@85-85%
Day 4
Pause Squats: 3x4-6@60-70%
Split Squats: 3x4-8@60-70% each leg
Good Mornings: 3x4-8
Reverse Hyperextensions: 3x12-15
Day 5
Snatch Pulls: 3x4-6@85-95%
Pause Close Grip Bench Press: 3x4-6@50-60%
Kettlebell Rows: 3x4-6
Dumbbell Shoulder Press: 3x4-6
In-Season

Block 1
Day 1
Power Clean: 3x2+4@90+60%
Complex: Back Squats & Vertical Jump: 3x3-6@85-95% & 10 jumps
Complex: Romanian Deadlifts & MB Throw, Front: 3x3-6 & 5 throws
Bench Press: 3x3-6@85-95%
Pull-Ups: 3xMax
Day 4
Snatch Pull + Power Snatch: 3x3-4+1-2@70-80%
Complex: Front Squats & Box Jumps: 3x3-6@80-90% & 10 jumps
Complex: Deadlifts & MB Throw, Rear: 3x3-6@80-90% & 5 throws
Incline Press: 3x3-6@85-95%
Bent-Over Rows: 3x3-6

Block 2
Day 1
Power Clean + Front Squat: 3x2-3+6-8@85-95%
Good Mornings: 3x4-8
Complex: Bench Press + MB Throws: 3x3-6@80-90% + 5 throws
Complex: Bent-Over Rows + MB Throw, Rear: 3x3-6+5 throws
Standing Military Press: 3x3-6
Day 2
Snatch-Grip Deadlift + Power Snatch: 3x3-6+2-3@80-90%
Complex: Eccentric Squats + Squat Jumps: 3x2-4@70-80%+5 jumps
Complex: Romanian Deadlifts + Box Jumps: 3x3-6+5 jumps
Pause Bench Press: 3x3-6@70-80%
Pause Bent-Over Rows: 3x3-6

Recovery
Day 1
Kettlebell Front Squats: 3x15-20
Kettlebell Romanian Deadlifts: 3x15-20
 Dips: 3xMax
Pull-Ups: 3xMax
Kettlebell Press: 3x15-20
Day 4
Goblet Squats: 3x15-20
Reverse Hyperextensions: 3x15-20
Push-Ups: 3xMax
Chin-Ups: 3xMax
3-in-1 Shoulders: 3x20 each