This program is a beginner athletic development program where the aim is to improve body awareness and control. This is done through a variety of methods, specifically isometrics, slower eccentric tempos and a mix of bodyweight and loaded movements.

Plyometrics are integrated to help teach power and the ability to decelerate. The conditioning emphasis will be to increase aerobic conditioning through a variety of means over the entire duration of the program.

This program has 3 strength training days and 2 conditioning day per week.

This is Phase 3 of 4 and should be done in order.