intermediateOther

Athletic Phase 2: Strength Base

Strength per kilogram of bodyweight, and the sprinting most lifters never train.

It isn't a max-strength program. It builds the strength that makes you faster, then hands over.

Duration
8 weeks
Frequency
4 days/wk
Sessions
32

Lower A · Upper A · Lower B · Upper B

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Lower A (Squat) + reactive plyoWeek 1, day 1
  • Back Squat (top set)1 × 5RIR 32-3min
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1 of 11 slots in this session.

What you leave with

  1. 01

    One lift, three ways

    Two weeks eccentric, two isometric, two dynamic, on the same main lifts.

  2. 02

    Acceleration sprints

    The piece most lifters have never trained, from the first loading week.

  3. 03

    Toward 1.5× bodyweight

    The squat target the phase is built around, before Phase 3 turns it into power.

How the 8 weeks run

  1. Way in

    Adaptation

    1 week

    Finds your working weights before the loading starts.

  2. The work

    Weeks 1–6

    6 weeks

    Every load comes from your own logged sets.

    • Eccentric wk 1–2
    • Isometric wk 3–4
    • Dynamic wk 5–6
  3. Way out

    Deload

    1 week

    Takes the fatigue off, so the next cycle starts fresh rather than tired.

It's for you if

  • You've just finished Phase 1
  • You skipped Phase 1: the Adaptation week doubles as your entry test
  • About six months of consistent lifting are behind you

Start elsewhere if

  • You've never trained to a programAthletic assumes about six months of lifting first.See Beginner Step 1

Inside the program

362prescribed exercisesacross 32 sessions

  • Sets, reps and rest on every one, and a reps-in-reserve target wherever it applies.
  • Every load comes from your own logged sets.
  • Your log carries into whatever you run next.
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