PHASE 1: BUILD THE FOUNDATION
Weeks 1-4 | Capacity & General Physical Preparation (GPP)

Before we can push performance to new heights, we need to build the engine.

The first four weeks focus on increasing work capacity, improving movement quality, and preparing your body to handle the demands of the training ahead. This phase uses a full-body training split, allowing for conditioning and recovery work on non-lifting days while developing a broad athletic base.

During this phase, you'll be:

Reintroducing sprint mechanics and speed work
Training through large ranges of motion to improve mobility and resilience
Building tendon and connective tissue strength with long-duration isometrics
Increasing muscular endurance and work capacity
Developing a foundation of lean muscle mass
Training Characteristics:
Volume: High
Intensity: Moderate
Focus: Movement quality, conditioning, tissue tolerance, and foundational strength

By the end of Phase 1, you'll feel more athletic, conditioned, and prepared to attack heavier training loads.

Weeks 5-8 | Acceleration & Maximum Strength Development

Now it's time to get strong.

With a solid foundation established, we shift our focus toward acceleration, force production, and maximal strength. Training transitions into an Upper/Lower split, allowing for higher-quality sessions while minimizing unnecessary fatigue.

This is where we begin pushing heavier weights and teaching the body to produce force rapidly.

During this phase, you'll be:

Developing explosive acceleration mechanics
Building maximal lower and upper body strength
Increasing force production capabilities
Continuing to add lean muscle through strategic loading
Learning to move heavy weights with intent and speed
Training Characteristics:
Volume: Moderate
Intensity: High
Focus: Strength, acceleration, force production, and muscular development

Expect challenging sessions, bigger lifts, and noticeable improvements in both strength and physique.

Weeks 9-12 | Speed, Power & Performance

This is where everything comes together.

The final phase is designed to maximize speed, power, and performance while allowing fatigue to stay low. Training shifts to a High CNS / Low CNS split, strategically organizing stress throughout the week to ensure you're performing at your highest level when it matters most.

The work you've put in over the previous eight weeks now translates into measurable performance gains.

During this phase, you'll be:

Sprinting at higher velocities
Expressing newfound strength through explosive power
Maximizing rate of force development
Fine-tuning athletic performance
Chasing personal records in both the weight room and on the field or track
Training Characteristics:
Volume: Lower
Intensity: Very High
Focus: Speed, power, explosiveness, and peak performance

This is where the breakthroughs happen. Faster sprint times. Higher jumps. Bigger lifts. Better athletic performance.