This program features 3 program tracks tailored to the 3-athlete archetypes (Elastic, Muscular, Hybrid) 
 
It is an 8-week off-season Strength and hypertrophy biased program that focuses 60% of volume on archetype needs / work-ons and 40% on strengths. 
 
It features 3 gym lifts, 1 SAQ session, and 4 optional conditioning sessions. 
 
It touches on all physical qualities and drives weekly novelty via what I have coined Undulating concurrent periodization. 
 
A method that allows for weeky variation, novelty, and sequential physical quality development akin to block periodization, WITHOUT worrying about training residuals. Meaning you continue to develop your physical qualties longitudinally, even if the emphasis or exposure to certain PQ take a backseat in subsequent blocks. 
 
The method is simple: 
 
You have a week A and Week B with alternating exercises that place antagonistic and/or mechanically similar stimuli on the body as the week previous, allowing for exercise variation, novelty, engagement, and multi-positional development. 
 
Example: 
 
Week A day 1: Elastic group bilateral strength focus (Low Box squat cluster) 
- Knee dominant bilateral squatting pattern loaded axially across back 
- Upper body mobility constraint 
- ROM constraint  (box & ankle / hip mobility) 
 
Week B day 1: Elastic group bilateral strength focus (Deficit Trap bar deadlift cluster) 
- Knee dominant bilateral squatting pattern loaded axially, handheld 
- Grip strength constraint 
- Movement range constraint (depth & anthropometrics) 
 
This way we can effectively target different angles of a particular movement pattern whilst adding variation to the training allowing for a longer more stable rate of adaptation...long term development of sustainable physical qualities. 
 
I highly encourage coaches looking to improve their session flow, tailor training to more athletes under one program track, and find freedom in their methods to buy and dissect this program. 
 
For athletes, whether you know your archetype or not, you could run all 3 of these tracks and see huge benefits...if you're unsure, I suggest you start with Elastic, then Hybrid, then Muscular...right there your 24 weeks of fool proof programming! 
 
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