Strength Training – Strength for Sport

About the plan

12-week strength training plan for people who lift weights in service of another sport — running, soccer, martial arts or any discipline where the gym is a means and not an end. The structure separates the two upper-body training methods that the school of strength for athletes established: on Monday comes max effort, with a three-rep max on a lift that changes every week, and on Thursday comes the repetition method, with long sets of twelve reps to failure. The lower-body days follow the same logic: Tuesday is the load day with squats and posterior chain work, and Friday is the unilateral and power day with box jumps, deadlifts, walking lunges and single-leg squats. Unilateral work and jumping take up a large share on purpose, because almost every athletic movement happens on one leg and with a short ground contact time. Pulling volume exceeds pushing volume in every session to protect the shoulders of people who already use their bodies outside the gym. Weeks 4 and 8 are deloads and week 12 is an assessment. It is the recommended plan for runners who want strength without compromising their running.