Open done? Found out what you need to do to improve? Want to build strength? For those who have never been through a strength program or have had an extended layoff from strength training, the Foundation Strength track is for you. You will spend 2-3 months on this program. 

Been through the Foundation Program, and ramping up increased training capacity and skill work to make a run at summer competition? The intermediate track is for you. Maintain strength while allowing recovery from increased volume and added days.

Monday 3/26

Foundation Strength

Back Squat
3x5

Bench Press
3x5

Deadlift
1x5

Intermediate Strength

Back Squat

20 Minutes to Work to
Top Set 5 Reps @
RPE 8

Back Off Sets at 3x5x94%

Lying Dumbbell Flyes
3x15

Strict Pull-ups
3xMax Reps, stop at 10 reps
(use band to scale or weight to
increase difficulty)
 

Thursday 3/29

Foundation Strength

Back Squat
3x5

Bench Press
3x5

Pendlay Rows
3x10

Intermediate Strength

Press

15 Minutes to Work to
Top Set 5 Reps @
RPE 8

Back Off Sets at 2x5x96%

Deadlifts

15 Minutes to Work to
Top Set 5 Reps @
RPE 8

Back Off Sets at 2x5x90%

GHD Sit-ups
3x10
 

Saturday 3/31

Foundation Strength

Back Squat
3x5

Bench Press
3x5

Deadlift
1x5

Intermediate Strength

Back Squat

20 Minutes to Work to
Top Set 5 Reps @
RPE 8

Back Off Sets at 3x5x94%

Bench Press

15 Minutes to Work to
Top Set 5 Reps @
RPE 8

Back Off Sets at 2x5x96%

Pendlay Rows
3x10