Intermediate 12-Week Multi-Sport Strength Training Program

What You’ll Get

• 12 Weeks of Progressive Training — 3 phases that build stability, power, and sport-specific strength.

• 2–3 Workouts Per Week — Fits seamlessly alongside your endurance sessions.

• Periodized Structure — Stabilization → Strength → Max Power.

• Adaptable for Race Season — Adjust volume for tapering.

Sample Workouts

Here’s a look at one week from each phase so you know exactly what to expect:

Phase 1 – Stabilization & Endurance

Goal: Improve control, core activation, and muscular endurance.

Week 2 Example
Day 1 (Program A)

• Bulgarian Split Squat – 3x12–15/leg @ Slow — 30–45s rest

• Weighted Pull-ups – 3x12–15 @ Slow — 30–45s

• Forward Alt. Lunge + DB Curl – 3x12–15/leg @ Slow — 30–45s

• Cable Woodchoppers (High-to-Low) – 3x12–15/side @ Slow — 30–45s

• KB Two-Arm Swing – 3x12–15 @ Med–Fast — 30–45s

• Plank w/ Shoulder Taps – 3x10–12/side @ Slow — 30–45s

• Pallof Press – 3x12–15/side @ Slow — 30–45s

Phase 2 – Strength-Hypertrophy

Goal: Build lean muscle and strength.

Week 5 Example
Day 2 (Program B)

• Barbell Squats – 3x10–12 @ Slow — 45–60s rest

• Alternating MB Push-ups – 3x10–12/side @ Slow/Med — 45–60s

• Reverse Lunge to DB Press – 3x10–12/leg @ Slow — 45–60s

• Single-Arm Cable Row – 3x10–12/side @ Slow — 45–60s

• Cable Woodchoppers (Low-to-High) – 3x10–12/side @ Slow — 45–60s

• Renegade Rows – 3x10–12/side @ Slow — 45–60s

• Bicycles – 3x12–15/side @ Medium — 45–60s

Phase 3 – Max Strength & Power

Goal: Maximize explosive output and raw strength.

Week 10 Example
Day 2 (Program B)

• DB Single-Leg Romanian Deadlift – 3–4x6–8/leg @ Slow — 75–90s

• Walking Lunge to OH Press – 3–4x8–10/leg @ Slow — 60–75s

• Weighted Pull-ups – 3–4x6–8 @ Slow — 75–90s

• Box Jumps – 3–4x6–8 @ Fast — 75–90s

• Rotational MB Slams – 3–4x8–10/side @ Med–Fast — 60–75s

• Pallof Press – 3–4x8–10/side @ Slow — 45–60s

• Roman Chair Leg Lifts – 3x10–12 @ Slow — 45–60s

Why It Works

✅ Strength that fuels endurance performance
✅ Injury-prevention through core and joint stability
✅ Adaptable to multiple sports and training seasons
✅ Built-in periodization for sustained gains