This strength plan is written by USAT Elite Level 3 Coach, Christina Dorrer - also a NSCA Certified Strength & Conditioning Specialist and certified Corrective Exercise Specialist. It is designed for athletes looking for a balanced, overall strength program.

This is a 12 week pre-season strength training program designed for use in the gym with machines as well as functional strength training and cardio exercises. It is a progressive program that adjusts your reps and sets as you move through the plan while improving your overall fitness aerobically and athletically as well!

There are 5 days of training: 3 main strength days, 2 functional strength days.

The main strength sets are done on machines in the gym. The functional strength and conditioning days do not use machines but might require use of a band or other apparatus.

Unlike most plans that focus primarily on prime movers, this plan also includes exercises for important smaller muscles that provide stability and help reduce potential for injury.

In addition, there is guidance on when to incorporate cardio - you choose what you want to do for those sections.

This plan will make you a stronger, more complete athlete and ready to tackle your training and racing seasons!