Less developed athletes will need to spend a lot longer in this phase as they will be lacking in muscle and strength to hold certain positions. Furthermore, if they are lacking the skill to do certain lifts they will need to learn motor skills to perform safely before moving on.

Glute and Quads

• Hex Bar up on Toes 4 sets x 10-12 reps

• Single Leg Leg Press 4 sets x 10 - 12 reps

• Pistol Squats 4 sets x 10 reps

• Russian Split squats floating heel 4 sets x 10-12 reps

• Glute Bridges 4 sets x 10 - 12 reps

Hamstrings

• Straight Leg Deadlifts 4 sets x 10 reps

• Glute Ham Raises 4 sets x 10 - 12 reps

• RDLs 4 sets x 10 reps

• Nordics (only when not sprinting)

All Rounder

• Cleans from floor to Shoulder Press 4 sets 6 - 8 reps

Calf / Soleus

• Seated Calf Raise 4 sets x 15 - 20 reps

• Standing Calf Raise 4 set x 12-15 reps

• Weighted achilies stretch

Upper Body

Bench Press 4 x 10 - 12 reps

Shoulder Press 4 x 10 - 12 reps

Shoulder Side Raises 4 x 10 - 12 Reps

Bent over Rows 4 x 10 -12 reps

Chin Ups 4 x 10 - 12 reps