https://youtu.be/cXug26GYMcY

This is a 25 week training cycle program with 3 distinct mesocycles that include an 8 week hypertrophy block, 4 week tempo/positional block, and 9 week strength block. The hypertrophy work will follow a crescendo volume prescription. The tempo and positional work will help emphasis good mechanics and help drill good movement patterns. Finally, the strength work is based on a linear progressive model based on the 5/3/1 program. Each week will get progressively heavier in a linear fashion. Oly work will follow a linear progression as well with high volumes initially that will transition into lower volume with heavier weights.

The primary focus this program will be on overall strength development, as a result, the strength and accessory components are key. If you have the time and/or capacity, feel free to add any of the other components based on how you feel and your weaknesses. If you want to purely focus on strength, just do the mandatory work. Otherwise, add pieces as you see fit. RLTW

Program details: 25 weeks, 6 workouts a week.