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: 3×[email protected]%
• Romanian Deadlifts: 3×8-12
• Bench Press: 3×[email protected]%
• Bent-Over Rows: 3×8-12
• Standing Military Press: 3×8-12

Day 3

• Power Clean: 3×[email protected]%
• Clean Pulls: 3×[email protected]%
• Push Jerk: 3×[email protected]%

Day 5

• Superset: Front Squats & Pull-Ups: 3×[email protected]% & 3×12-15
• Superset: Lunges & Dips: 3×12-15 each leg & 3×12-15
• Superset: Good Mornings & Dumbbell Shoulder Press: 3×12-15 & 3×12-15
• Giant set: Front Raises & Side Raises & Rear Deltoid Raises: 3×10 each

Block 2

Day 1

• Back Squats: 3×[email protected]%
• Deadlifts: 3×6-10
• Incline Press: 3×[email protected]%
• One-Arm Dumbbell Rows: 3×6-10 each arm
• Seated Military Press: 3×6-10

Day 2

• Power Snatch, Hang, above the knee: 3×4-6
• Power Clean + Push Jerk: 3×[email protected]%
• Clean Pulls: 3×[email protected]%

Day 4

• Front Squats: 3×[email protected]%
• Split Squats: 3×[email protected]% each leg
• Good Mornings: 3×8-12
• Reverse Hyperextensions: 3×12-15

Day 5

• Dumbbell Bench Press: 3×8-12
• Dumbbell Rows: 3×8-12
• Dumbbell Shoulder Press: 3×8-12
• Superset: Biceps and Triceps: 3×8-12

Block 3

Day 1

• Back Squats: 3×[email protected]%
• Good Mornings: 3×4-8
• Bench Press: 3×[email protected]%
• Bent-Over Rows: 3×4-8
• Kettlebell Press: 3×4-8 each arm

Day 2

• Power Snatch, Hang, knees: 3×[email protected]%
• Power Clean + Push Jerk: 3×[email protected]@70-80%
• Clean Pulls: 3×[email protected]%

Day 4

• Split Squats: 3×[email protected]% each leg
• Lunges: 3×6-10 each leg
• Seated Good Mornings: 3×6-10
• Reverse Hyperextensions: 3×12-15

Day 5

• Incline Press: 3×[email protected]%
• Close-Grip Bench Press: 3×[email protected]%
• Pull-Ups: 3×6-10
• Kettlebell Rows: 3×6-10
• Dumbbell Shoulder Press: 3×6-10

Pre-Season

Day 1

• Back Squats: 3×[email protected]%
• Romanian Deadlifts: 3×3-6
• Bench Press: 3×[email protected]%
• One-Arm Dumbbell Rows: 3×3-6 each arm
• Seated Military Press: 3×3-6

Day 2

• Power Snatch, Hang, below the knees: 3×[email protected]%
• Power clean + Push Jerk: 3×[email protected]%
• Clean Pulls: 3×[email protected]%

Day 4

• Pause Squats: 3×[email protected]%
• Split Squats: 3×[email protected]% each leg
• Good Mornings: 3×4-8
• Reverse Hyperextensions: 3×12-15

Day 5

• Snatch Pulls: 3×[email protected]%
• Pause Close Grip Bench Press: 3×[email protected]%
• Kettlebell Rows: 3×4-6
• Dumbbell Shoulder Press: 3×4-6

In-Season

Block 1

Day 1

• Power Clean: 3×[email protected]+60%
• Complex: Back Squats & Vertical Jump: 3×[email protected]% & 10 jumps
• Complex: Romanian Deadlifts & MB Throw, Front: 3×3-6 & 5 throws
• Bench Press: 3×[email protected]%
• Pull-Ups: 3xMax

Day 4

• Snatch Pull + Power Snatch: 3×[email protected]%
• Complex: Front Squats & Box Jumps: 3×[email protected]% & 10 jumps
• Complex: Deadlifts & MB Throw, Rear: 3×[email protected]% & 5 throws
• Incline Press: 3×[email protected]%
• Bent-Over Rows: 3×3-6

Block 2

Day 1

• Power Clean + Front Squat: 3×[email protected]%
• Good Mornings: 3×4-8
• Complex: Bench Press + MB Throws: 3×[email protected]% + 5 throws
• Complex: Bent-Over Rows + MB Throw, Rear: 3×3-6+5 throws
• Standing Military Press: 3×3-6

Day 2

• Snatch-Grip Deadlift + Power Snatch: 3×[email protected]%
• Complex: Eccentric Squats + Squat Jumps: 3×[email protected]%+5 jumps
• Complex: Romanian Deadlifts + Box Jumps: 3×3-6+5 jumps
• Pause Bench Press: 3×[email protected]%
• Pause Bent-Over Rows: 3×3-6

Recovery

Day 1

• Kettlebell Front Squats: 3×15-20
• Kettlebell Romanian Deadlifts: 3×15-20
• Dips: 3xMax
• Pull-Ups: 3xMax
• Kettlebell Press: 3×15-20

Day 4

• Goblet Squats: 3×15-20
• Reverse Hyperextensions: 3×15-20
• Push-Ups: 3xMax
• Chin-Ups: 3xMax
• 3-in-1 Shoulders: 3×20 each

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