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Choose which Level (I, II, or III) of Total Body strength or power workout to follow. Prerequisites and links to each level for Total Body (TB) Max Strength are below.

If you are a Level II or III but have not lifted in 2-3 weeks or more, start with Level I or II for a few weeks or until you feel ready to move up.  If you are a Level III and have been lifting regularly, vary max lifts on off days if desired (e.g. bar deadlift, bar chest press, hack squat). Add light power exercises (e.g. squat jumps, box jumps, and/or kettle bell swings, power cleans) x 8-10 reps x 2 sets prior to strength workouts.

Each phase and week has a Day 1 and Day 2 workout. From left to right, the first column is the phases, then each week and date. Day 1 is the next column, followed by Day 2 (e.g. for Off-season, Day 1 = TB Power + CV Power II; Day 2 = ).

Before any workout,

1. Do a general warm-up (e.g. cardio) for ~5 minutes.
2. Do a flexibility or dynamic warm-up (e.g. plyos) for ~5 minutes.
3. Do a specific warm-up (e.g. light squats for gym workouts, or sprints at 50-
4. 60% effort for track workouts).

An example weekly schedule is included below. Each week complete the Day 1 and Day 2 workouts, and on the other days do another gym workout, body weight workouts with jumping and strength components, cardio and core, and/or playing a sport 1-2 days per week. Rest 1-2 days per week. Do not exceed more than 1-2 maximum effort workouts per week (e.g. sprinting, jumping, or strength) for adequate recovery.