Strength & Conditioning - Intermediate
PROGRAM OVERVIEW
The Strength & Conditioning Intermediate program employs an upper/lower body split across 4 training days per week over 12 weeks. You'll progress through Olympic lift variations, advanced plyometrics, and complex movement patterns that build sport-specific power.
Train Monday/Tuesday and Thursday/Friday for optimal recovery. Each session should be preceded by 10 minutes of dynamic warm-up.
Week 1 — Movement Integration Phase
Focus: Establish upper/lower split and Olympic lift basics
Day 1 — Upper: Bench press 4x5, rest 2 min. BB rows 4x5, rest 2 min. Incline DB press 3x8. Pull-ups or lat pulldown 3x6-8.
Day 2 — Lower: BB squats 4x5, rest 2 min. Romanian deadlifts 4x5, rest 2 min. Leg press 3x8. Leg curls 3x10.
Day 3 — Upper: Incline bench 4x5, rest 2 min. BB bent-over rows 4x6. DB incline flyes 3x10. Face pulls 3x15.
Day 4 — Lower: Front squats 4x5, rest 2 min. BB deadlifts 3x3, rest 3 min. Bulgarian split squats 3x8 each. Nordic curls 3x5.
Week 2 — Olympic Lift Introduction
Focus: Power clean and snatch technique development
Day 1 — Upper + Power: Push press 5x3, rest 2 min. Bench 4x5. BB rows 4x6. DB bench 2x8.
Day 2 — Lower + Olympic: Power cleans 5x3, rest 2.5 min. BB squats 3x5. Romanian deadlifts 3x6. Leg curls 3x10.
Day 3 — Upper: Incline BB press 4x5. Weighted pull-ups 4x5. DB rows 3x8. Lateral raises 3x10.
Day 4 — Lower: Front squats 4x4, rest 2 min. Deadlifts 3x4, rest 3 min. Box jumps 4x5. Hamstring curls 3x8.
Week 3 — Complex Training Introduction
Focus: Pairing strength and power exercises
Day 1 — Upper Complex: Bench 4x4, rest 2 min. Med ball chest passes 3x8. BB rows 4x5. DB flyes 3x10.
Day 2 — Lower Complex: BB squats 4x4, rest 2 min. Jump squats 3x6. Romanian deadlifts 3x6. Bounding 3x8 bounds.
Day 3 — Upper Power: Push press 4x4. Plyo push-ups 3x6. Weighted pull-ups 4x4. Med ball rotational slams 3x8.
Day 4 — Lower Power: Power cleans 5x3, rest 2.5 min. Front squats 3x5. Box jump to broad jump 3x4 each. Single-leg hops 3x8 each.
Week 4 — Deload Week
Focus: Recovery and movement quality refinement
Day 1 — Upper: Bench 3x5. BB rows 3x5. DB press 2x8. Light pull-ups 2x5.
Day 2 — Lower: Goblet squats 3x8. Deadlifts 2x3. Glute bridges 3x10. Calf raises 3x12.
Day 3 — Active Recovery Upper: Light bench 2x5. Light rows 2x5. Band pull-aparts 3x12. Mobility.
Day 4 — Active Recovery Lower: Light squats 2x5. Light deadlifts 2x3. Hip mobility. Stretching.
Week 5 — Snatch Introduction
Focus: Power snatch and full snatch technique
Day 1 — Upper Power Snatch: Power snatches 5x3, rest 2.5 min. Bench 4x5. Rows 4x5. DB bench 2x8.
Day 2 — Lower Squat: BB squats 4x5, rest 2 min. Romanian deadlifts 3x6. Leg press 3x8. Leg curls 3x10.
Day 3 — Upper Pull: Weighted pull-ups 4x4. BB rows 4x5. Lat pulldowns 3x10. Face pulls 3x12.
Day 4 — Lower Olympic: Power cleans 5x3, rest 2.5 min. Front squats 3x5. Box jumps 4x5. Bounding 3x6 bounds.
Week 6 — Upper/Lower Intensity Balance
Focus: Peak strength with power maintenance
Day 1 — Upper Strength: Bench 5x3, rest 2.5 min. BB rows 5x3. Incline press 3x6. DB rows 3x8.
Day 2 — Lower Power: Jump squats 4x5. BB squats 4x4. Deadlifts 3x3, rest 3 min. Bounding 3x8 bounds.
Day 3 — Upper Power: Push press 4x4. Med ball chest passes 3x8. Weighted pull-ups 4x3. Plyo push-ups 3x5.
Day 4 — Lower Strength: Power cleans 5x3. Front squats 4x3. Romanian deadlifts 3x5. Nordic curls 3x4.
Week 7 — Volume and Intensity Combination
Focus: Sustain strength gains with high volume
Day 1 — Upper Volume: Bench 4x5. BB rows 4x6. Incline DB press 3x8. DB rows 3x10.
Day 2 — Lower Volume: BB squats 4x6. Romanian deadlifts 4x6. Leg press 3x10. Hamstring curls 3x10.
Day 3 — Upper Complex: Push press 4x4. Plyo push-ups 3x6. Weighted pull-ups 3x5. Med ball rotational work 3x10.
Day 4 — Lower Complex: Power cleans 4x4. Box jumps 4x6. Front squats 3x5. Bounding 3x8 bounds.
Week 8 — Accessory and Weak Point Development
Focus: Address weak points and build lagging muscle groups
Day 1 — Upper Accessory: Incline bench 4x5. BB rows 4x5. DB bench 3x8. Lateral raises 3x10.
Day 2 — Lower Accessory: Front squats 4x5. Deadlifts 3x3, rest 3 min. Bulgarian split squats 3x8 each. Nordic curls 3x5.
Day 3 — Upper Pull Emphasis: Weighted pull-ups 5x4. BB rows 4x6. Lat pulldowns 3x10. Face pulls 3x15.
Day 4 — Lower Plyometric: Jump squats 4x6. Broad jumps 4x5. Single-leg hops 3x8 each. Box jumps 3x4.
Week 9 — Peak Development Phase
Focus: Approach peak strength and power capacity
Day 1 — Upper Peak: Bench 5x3, rest 2.5 min. BB rows 5x4. Push press 3x5. DB work 2x8.
Day 2 — Lower Peak: BB squats 5x3. Deadlifts 4x3, rest 3 min. Power cleans 3x3. Box jumps 3x5.
Day 3 — Upper Speed Power: Push press 5x3. Med ball chest passes 3x8. Plyo pull-ups 3x4. Plyo push-ups 3x6.
Day 4 — Lower Speed Power: Jump squats 4x6. Broad jumps 4x4. Bounding 3x8 bounds. Single-leg bounds 3x6 each.
Week 10 — Integration with Sport Movement
Focus: Transfer strength and power to sprinting and jumping
Day 1 — Upper: Bench 4x4. Rows 4x5. Incline press 3x6. DB bench 3x8.
Day 2 — Lower Acceleration: BB squats 4x4. Power cleans 4x3. Bounding 4x6 bounds. Box jumps 3x5.
Day 3 — Upper Explosive: Push press 4x4. Plyo push-ups 3x6. Weighted pull-ups 3x4. Med ball work 3x8.
Day 4 — Lower Reactive: Jump squats 4x5. Broad jumps 4x4. Single-leg bounds 3x6 each. Deadlifts 3x3.
Week 11 — Maintenance with Peaking
Focus: Maintain strength while peaking power for competition
Day 1 — Upper Strength: Bench 4x4. BB rows 4x4. DB bench 2x8.
Day 2 — Lower Power Peak: Box jumps 4x5. Broad jumps 4x4. BB squats 3x3. Power cleans 3x2.
Day 3 — Upper Power: Push press 4x3. Plyo push-ups 3x5. Weighted pull-ups 3x3.
Day 4 — Lower Maintenance: Jump squats 3x5. Single-leg bounds 3x5 each. Deadlifts 2x2. Recovery work.
Week 12 — Competition Taper and Peak
Focus: Peak power and explosiveness for track season
Day 1 — Upper Technique: Bench 3x3. Rows 3x4. Light accessory work.
Day 2 — Lower Explosive Peak: Box jumps 3x4. Broad jumps 3x3. Power cleans 3x2. BB squats 2x3.
Day 3 — Upper Light: Push press 3x3. Plyo push-ups 2x4. Light rowing work.
Day 4 — Lower Power Finish: Jump squats 3x4. Single-leg bounds 3x4 each. Recovery and mobility work.