Progression of strength

Let’s make this simple.

Start with bodyweight.  Lunge Matrix (LM) and Eight Week General Strength Progression (EWGS) fit the bill.  That takes you through eight weeks.

You can then add some medicine ball work (here and here) and some swiss ball work.  You keep doing the EWGS but add these on your hard days.

The next challenge would be some kettlebell work.  It takes 4-8 weeks to get strong with this routine.  Or you can do a challenging leg circuit like the Vern Gambetta leg circuit (here is my version).  Or you could do a bit of both.  Again, these are elements that you add at the end of your hard days.

Now you’re ready to go into the weight room.  Here is a short video of what weight room work can look like.

Body weight to light external weight to weight room.  So there you go – a simple strength progression, but give yourself time to move through it.  Don’t skip steps.  Be patient.

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  • Ryan It’s T-Time Tripicchio

    Awesome Jay. I was looking for something just like this for the summer. Do you think this progression works for high schoolers?

  • Anonymous


  • CoachJay

    Yes – this progression is how a human body should progress with strength training – 15 years old, 45 years old, 65 years old. This is the way to go.

  • J.Coy


    Great post & quick question.

    How do you, with your athletes, progress strength work from season to season? I coach high school kids, but have several that don’t have other sports, so they essentially train year-round.

    I love a well-balanced strength training program, like the one you preach, but I want to make sure I get things right!

    We use a 20-week macrocycle for Track and another 20-week cycle for Cross Country. My question is- at the beginning of each cycle, would you start from scratch with Bodyweight>>>Med Ball>>>Light resistance>>>Weightroom?

    Or would you, perhaps, adjust the length of the strength phases for older, more advanced kids? Maybe start with more advanced phases, like Light Resistance and use Bodyweight GSM or even Med Ball as a recovery tools or sprinkled in?

    Interested to hear your thoughts or your application.

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  • G Costello

    No range of motion for any squatting patterns?