Multi-Phase Training Overview

This program cycles through three distinct training phases: Speed, Strength, and Endurance. Each phase lasts 2-3 months, focusing on one aspect while maintaining the other two.

Phase 1: Speed

  • Focus:
    • Sprinting speed
    • Acceleration
    • Agility
  • Primary Training:
    • Sprint drills
    • Agility work
    • Plyometrics
  • Maintenance:
    • Strength (lower intensity)
    • Endurance (short runs or intervals)

Phase 2: Strength

  • Focus:
    • Building maximal strength
    • Power
  • Primary Training:
    • Heavy lifting
    • Olympic lifts
    • Power training
  • Maintenance:
    • Speed (short sprints)
    • Endurance (low volume running)

Phase 3: Endurance

  • Focus:
    • Aerobic capacity
    • Stamina
  • Primary Training:
    • Long runs
    • Tempo work
    • Interval training
  • Maintenance:
    • Strength (moderate weights)
    • Speed (hill sprints, mechanics work)

Cycle Structure

Each phase lasts 8-12 weeks before transitioning to the next. This allows continual progression without neglecting any key area.