To build a solid foundation of strength, we need to increase both your overall muscle strength (resilience) and your peak force production. This foundation is essential for later improvements in explosiveness and reactivity.
Maximal strength training is the most effective method for enhancing muscle strength and peak force output, making it a key component of this process.
Phase 1: Preparation and Tissue Resilience
In phase 1, the focus is on preparing the body for heavier strength work. If you’re new to strength training or returning after a break, we begin with lighter loads to develop proper technique, motor control, and baseline tissue resilience. This gradual loading ensures you safely build stability and movement quality before heading towards maximal strength training.
Phase 2: Maximal Strength Training
Once a solid foundation is established, we progress to maximal strength training. This phase involves working with heavier loads, the most effective method for increasing muscle strength and peak force output. To maximize peak force production, we use higher loads, fewer repetitions, and maximal intent during the concentric (pushing) phase. Training with this intent enhances neuromuscular adaptations, which also improve your ability to generate force quickly, known as your rate of force development.
- Goal phase 1: Technique, motor control and tissue resilience
- Focus: Controlled strength
- Duration: 2x/week, 4-6 weeks till next phase
Mobility warm-up
Warm-up 1 - Ankle mobility
3 sets 5 reps 5 sec hold
Push your knee a bit with your hand.
Ankle range of motion exercise
3 sets 8 reps – Rest 30 sec
Hold yourself small and move through your ankles.
Ankle range of motion exercise
3 sets 5 reps 3 sec hold
Position the belt close to your ankle joint.
Ankle range of motion exercise
Warm-up 2 - Hip mobility
3 x 8 reps (both sides) – Rest 15 sec
Strive for a 90° angle in both your knees and hips. Use your arms to maintain your trunk position.
Hip range of motion
3 x 5 reps (both sides) – Rest 15 sec
Reach towards your feet.
Hip range of motion
3 x 8 reps (both sides) – Rest 15 sec
Rotate a circle with your leg.
Hip range of motion
Exercises
Exercise 1 - Squat Movement Pattern
Focus on slow, controlled movement.
3 x 8 reps (both sides) – Rest 30 sec between legs
Compound Lower-Limb Strength
3 x 6 reps (alternating both sides) – Rest 45 sec
Compound Lower-Limb Strength
3 x 8 reps (both sides) – Rest 30 sec between legs
Intensity: 60-75% of 1 rep max
Compound Lower-Limb Strength
Exercise 2 - Hinge Movement Pattern
Focus on slow, controlled movement.
3 x 8 reps – Rest 45 sec
Hinge at your hips and maintain a slight extension in your back as you lower yourself.
Compound Strength – Hip Hinge (Hamstrings)
3 x 8 reps (both sides) – Rest 30 sec between legs
Hinge at your hips and maintain a slight extension in your back as you lower yourself.
Compound Strength – Hip Hinge (Hamstrings)
3 x 8 reps – Rest 1 min
Intensity: 60-75% of 1 rep max
Compound Strength – Hip Hinge (Hamstrings)
Exercise 3 - Lower-limb Isometric strength
Hold or push as hard as possible.
4 x 30 sec hold – Rest 30 sec
Lower-limb strength (Yielding Isometric)
4 x 20 sec hold – Rest 20 sec between each side
Lower-limb strength (Yielding Isometric)
4 x 10 sec push – Rest 30 sec between each side
Lower-limb strength (Overcoming Isometric)
Exercise 3 - Calf strength
Focus on slow, controlled movement.
4 x 15 sec hold – Rest 15 sec
Maintain your position and apply steady pressure with your big toe.
Calf strength exercise
3 x 10 reps – Rest 45 sec (add small weight 5-8kg)
Move smoothly and slowly (2 sec up, 2 sec down). Push off from the big toe.
Calf strength exercise
3 x 8 reps – Rest 45 sec (add barbell + weights)
Try to move upward without using your front leg.
Calf strength exercise
- Goal phase 2: Peak force production
- Focus: Maximal strength
- Duration: 2x/week, 4-6 weeks
Mobility warm-up
Warm-up 1 - Ankle mobility
3 sets 5 reps 5 sec hold
Push your knee a bit with your hand.
Ankle range of motion exercise
3 sets 8 reps – Rest 30 sec
Hold yourself small and move through your ankles.
Ankle range of motion exercise
3 sets 5 reps 3 sec hold
Position the belt close to your ankle joint.
Ankle range of motion exercise
warm-up 2 - Posterior chain flexibility
3 x 8 reps (both sides) – Rest 15 sec
Hold your back in a neutral position while extending your leg to feel a stretch in the hamstrings.
Posterior chain flexibility exercise
2 sets 5 reps (both sides) 5 sec hold – Rest 30 sec
Try to straighten your legs.
Posterior chain flexibility exercise
2 x 5 reps 5 sec hold – Rest 15 between each side
Extend your leg and reach to your extended toes.
Posterior chain flexibility exercise
Warm-up 3 - Plyo drill
4 x 15 sec – Rest 15 sec
Keep your feet quick and your upper body steady.
Reactivity drill
4 x 15 sec – Rest 15 sec
Keep your feet quick and your upper body steady.
Reactivity drill
4 x 15 sec (each side) – Rest 15 sec
Keep your feet quick and your upper body steady.
Reactivity drill
Exercises
Exercise 1 - Explosive / Max Strength (Squat)
3 set 10 reps – Rest 45 sec
Explosive up and down
Compound Lower-Limb Rebound Power
3 set 8 reps (both sides) – Rest 30 sec (between each side)
Explosive up and down
Compound Lower-Limb Rebound Power
3 sets 3-5 reps – Rest 1 min 30 sec (explosive up, slow down)
Intensity: 70-85% 1 Rep Max
Compound Lower-Limb Maximal Strength
Exercise 2 - Calf strength
3 x 10 reps – Rest 45 sec (add small weight 5-8kg)
Move smoothly and slowly (2 sec up, 2 sec down). Push off from the big toe.
Calf strength exercise
3 x 8 reps – Rest 1 min
Hold a 90° angle in your hips and knees. Move your ankle smoothly and slowly.
Calf strength exercise
3 x 8 reps – Rest 45 sec (add barbell + weights)
Try to move upward without using your front leg.
Calf strength exercise
Exercise 3 - Explosive / Max Strength (Hinge)
3 set 10 reps – Rest 45 sec
Explosive up and down
Compound Lower-Limb Rebound Power
3 sets 3-5 reps – Rest 1 min 30 sec (explosive up, slow down)
Intensity: 70-85% 1 Rep Max
Compound Lower-Limb Maximal Strength
3 sets 3-5 reps (both sides) – Rest 1 min 30 (between each side) (explosive up, slow down)
Intensity: 70-85% 1 Rep Max
Compound Lower-Limb Maximal Strength
Exercise 4 - Hip extension (Glutes)
3 set 10 reps – Rest 45 sec
Explosive up and down
Compound Rebound Power – Hip Extension (Glutes)
3 set 10 reps – Rest 45 sec
Explosive up and down
Compound Rebound Power – Hip Extension (Glutes)
3 sets 3-5 reps – Rest 1 min 30 sec (explosive up, slow down)
Intensity: 70-85% 1 Rep Max
Compound Maximal Strength – Hip Extension (Glutes)