Specific Strength Includes 130+ exercises for use across all phases of the annual training plan, with equipment lists provided for each section. Triple Set Circuit —Targets chest/arms, core, and legs using three progressive charts (Stage I–VII). Ultimate Legs Circuit —High-intensity leg training designed for maximum strength; used as a primary or supplemental weekly leg circuit. 10/1 Abs Circuit— Focused series to build strength and endurance in the abdominals, lower back, hamstrings, and hip flexors. Bar Circuit —Upper body and core strengthening using bar-based exercises, emphasizing shoulders, arms, and hip flexors. Peripheral Exercises Chart —Targets often-overlooked extremities—fingers, wrists, forearms, lower leg, ankles, feet, and toes—performed during downtime, at home, or as side stations.
