This is a 12-week cycle aiming to develop an all-around stronger and more powerful athlete. Each week consists of five training sessions, and each session should be completed in less than two hours.

The weightlifting part is split into two blocks differing in volume/intensity with a 1-week deload phase in between blocks. All Olympic lifts are performed as power versions and will often be paired with plyometric exercises to develop explosiveness.

The strength part consists of separate cycles in back squat, deadlift, strict press, and bench press. A substantial part of the program involves accessory work for the grip, core and back.