Foundational Strength
Establish movement competency and basic strength through controlled, repeatable resistance exercises.
TechniqueControlFoundation
STRENGTH PERFORMANCE PROGRAM
Build Strength.
Develop the strength qualities that allow athletes to produce force, control movement, transfer power and perform with greater physical capacity. This structured pathway progresses from movement quality and foundational strength toward stronger, more capable athletic performance.
THE EVOLVE STRENGTH PATHWAY
Build force. Control movement. Perform better.
Athletic strength is more than lifting heavier weights. It is the ability to produce and control force through useful movement patterns. This program uses progressive resistance, appropriate exercise selection, technical consistency and recovery to develop strength that can support sport performance.
2–3×
Strength-focused sessions / week
6–12
Common working-repetition range
Progressive
Load, volume and exercise progression
Quality
Technique before unnecessary load
PROGRAM FOUNDATION
What You Develop.
Build the physical qualities that allow athletes to produce force, move efficiently, maintain control and support higher-level performance.
Relative Strength
Develop useful force relative to body mass so athletes can move, accelerate and express strength efficiently.
BodyweightForceAthletic
Lower-Body Strength
Build the hips, knees and ankles through progressive squat, hinge, lunge and single-leg movement patterns.
SquatHingeSingle Leg
Upper-Body Strength
Develop pushing and pulling capacity while maintaining strong scapular, shoulder and trunk control.
PushPullShoulder
Core & Trunk Strength
Improve bracing, trunk stability and force transfer during athletic movement and resistance exercises.
CoreStabilityBracing
Movement Control
Strength is developed through controlled movement, appropriate range of motion and consistent technical execution.
MobilityControlTechnique
STRENGTH SESSION PROTOCOL
How To Train Strength.
A well-structured strength session progresses from preparation to technical working sets, with enough recovery to preserve movement quality.
01
Prepare
Begin with general movement and dynamic mobility. Prepare the joints, muscles and nervous system for the session's demands.
02
Activate
Use appropriate activation and low-load movement patterns to reinforce the positions required for the main exercises.
03
Technique Sets
Start the main exercises with lighter sets. Establish consistent movement before progressing to working loads.
04
Working Sets
Perform the planned resistance sets with controlled technique, appropriate effort and a clear training objective.
05
Accessory Work
Use supporting exercises to develop weaker links, unilateral strength, upper-body capacity and trunk control.
06
Recover
Finish with easy movement and recovery strategies. Allow sufficient time before another demanding strength exposure.
MOVEMENT FRAMEWORK
Train The Major Patterns.
A balanced athletic strength program should develop multiple movement patterns rather than repeatedly training only one exercise.
Squat
Develop lower-body force production through bilateral and progressive squat variations.
QuadsHipsControl
Hinge
Build posterior-chain strength through hip-dominant movement patterns and controlled loading.
HamstringsGlutesHinge
Push
Develop horizontal and vertical pushing strength while maintaining stable trunk and shoulder positions.
ChestShoulderTriceps
Pull
Build upper-back and pulling strength through controlled horizontal and vertical pulling movements.
BackGripPull
Single Leg
Develop unilateral strength, balance and control that transfer to running, sprinting and sport movement.
BalanceUnilateralStability
Carry & Brace
Develop whole-body stability and the ability to maintain strong trunk positions while moving or resisting external forces.
CoreGripStability
SETS • REPS • RECOVERY
Structure Your Work.
Training variables should change according to the athlete's experience, exercise selection, goal, season and recovery capacity.
| Goal | Typical Reps | Training Focus | Recovery |
|---|---|---|---|
| Technique | 8–15 | Movement quality and control | Moderate |
| Strength Foundation | 6–12 | Progressive resistance | Moderate–High |
| Strength | 3–8 | Higher force production | High |
| Power Support | 2–6 | Fast, explosive execution | Full |
ATHLETE PROGRESSION
Choose Your Level.
Progress when the athlete can consistently perform the current level with strong technique and appropriate recovery.
Level 01 Beginner
Build movement competency and establish a consistent strength-training habit.
- Bodyweight and light resistance
- Basic squat and hinge patterns
- Controlled pushing and pulling
- Technique before load
- Moderate training volume
Level 02 Intermediate
Progress resistance, exercise complexity and training volume while maintaining quality.
- Progressive external loading
- Unilateral strength
- Structured working sets
- Accessory development
- Planned weekly exposure
Level 03 Advanced
Optimise strength development around individual performance needs and training demands.
- Higher force production
- Individualised loading
- Advanced exercise selection
- Strength-power integration
- Performance-led progression
MEASURE YOUR STRENGTH
Connect Training With Testing.
Use EVOLVE tools to establish a baseline and monitor changes in strength and performance over time.
Train progressively.
Strength training should be appropriate to the athlete's age, experience,
training history and current readiness. Prioritise technique and controlled
progression rather than chasing load at the expense of movement quality.
Stop or modify an exercise if pain occurs or technique cannot be maintained.
This program provides general performance-training guidance and does not replace
individual coaching or medical advice.
THE EVOLVE PERFORMANCE PATHWAY
Calculate. Test. Train.
Use performance information to train with purpose. EVOLVE connects calculation, testing and training, with athlete profiles, progress history and tracking forming the next stage of the platform.
Calculate
Test
Train
Track
Learn