Specific Physical Prep

Specific Strength 
Includes 130+ exercises for use across all phases of the annual training plan, with equipment lists provided for each section.
Triple Set Circuit
—Targets chest/arms, core, and legs using three progressive charts (Stage I–VII).
Ultimate Legs Circuit
—High-intensity leg training designed for maximum strength; used as a primary or supplemental weekly leg circuit.
10/1 Abs Circuit—
Focused series to build strength and endurance in the abdominals, lower back, hamstrings, and hip flexors.
Bar Circuit
—Upper body and core strengthening using bar-based exercises, emphasizing shoulders, arms, and hip flexors.
Peripheral Exercises Chart
—Targets often-overlooked extremities—fingers, wrists, forearms, lower leg, ankles, feet, and toes—performed during downtime, at home, or as side stations.