Advanced 12-Week Multi-Sport Strength & Training Program

What You’ll Get

• 3 Phases, 12 Weeks — Hypertrophy & Endurance Base → Strength-Hypertrophy → Max Strength & Power.

• 3 Sessions Per Week — Fits around intense endurance schedules without overload.

• Superset & Power-Based Structure — Maximize training efficiency.

• Sport-Specific Durability — Lower injury risk and boost performance.

• Adaptable to Race Season — Taper strength while keeping speed and explosiveness.

Sample Workouts

Here’s one full week from each phase so you can see exactly how the program runs:

Phase 1 – Hypertrophy & Endurance Base

Goal: Build muscular endurance and joint stability.

Week 2 Example
Day 1 – Program A (Lower Body Strength)
1a. Front Squat – 3x10–12 @ Slow — Rest 45–60s after superset
1b. Standing DB Shoulder Press – 3x10–12 @ Slow
2a. DB Alternating Forward Lunge – 3x10–12/leg @ Slow
2b. Cable Rotations – 3x10–12/side @ Medium
3a. Stability Ball Leg Curls – 3x10–12 @ Slow
3b. Chin-ups or Assisted – 3x8–10 @ Slow
AB Wheel Rollouts – 3x10–12 @ Slow

Phase 2 – Strength-Hypertrophy

Goal: Build muscle & strength; Week 8 is a deload.

Week 5 Example
Day 1 – Program A (Lower Body Strength)
1a. Front Squat – 3–4x8–10 @ Slow — Rest 60–75s after superset
1b. Standing DB Shoulder Press – 3–4x8–10 @ Slow
2a. DB Alternating Forward Lunge – 3–4x8–10/leg @ Slow
2b. Cable Rotations – 3–4x8–10/side @ Medium
3a. Stability Ball Leg Curls – 3–4x8–10 @ Slow
3b. Chin-ups or Assisted – 3–4x6–8 @ Slow
AB Wheel Rollouts – 3–4x8–10 @ Slow

Phase 3 – Max Strength & Power

Goal: Peak strength and explosive output.

Week 10 Example

Day 3 – Program C (Power & Explosiveness)

• Box Jumps – 4x4–6 @ Fast — Rest 90–120s

• MB Slams w/ Burpees – 4x4–6 @ Fast

• Split Stance Squat Jumps w/ MB Rotation – 4x4–6/side @ Fast

• Single-Arm DB Snatch – 4x4–6/side @ Fast

• Side Planks w/ Hip Dips – 4x45–60s/side @ Medium

• • Reverse Crunch on SB – 4x8–10 @ Medium