FYTT Strength Training Program Templates

We all know that strength is the foundation of athletic performance. Whether your athletes are on the court, field, or track, a well-structured strength training program can enhance power, prevent injuries, and improve overall performance. But the challenge for many coaches is customizing a program that meets the needs of each athlete—without spending hours adjusting spreadsheets.

That’s where FYTT comes in. Our strength training program templates provide a structured, science-backed approach to strength development while automatically adjusting to each athlete’s ability level. With virtually no work from the coach, you can deploy a program and give every athlete an individualized training plan.

If you want to put in a little work, it's easy to customize the program templates to suit your training philosophy and accommodate the specific needs of your athletes. FYTT tracks key performance metrics associated with the program, and you can create and track as many custom metrics as you want.

Foundational Strength Training Program

The Foundational Strength Training Program is designed for athletes with little to no structured resistance training experience who need a safe, effective, and scalable introduction to strength development. This three-day-per-week program focuses on fundamental movement patterns (squat, hinge, push, pull), controlled resistance exercises, and gradual progression, ensuring athletes build strength, stability, and confidence without excessive volume or intensity.

With an emphasis on proper technique, core stability, and injury prevention, the program provides a structured, accessible approach to weight training, setting the stage for long-term athletic development and a smooth transition into more advanced training.

Key characteristics

• Lower overall volume – Fewer sets and exercises per session to prevent fatigue and improve adherence.
• Simpler movement selection – Focus on bodyweight, dumbbell, and machine-based exercises before progressing to barbells.
• More emphasis on technique – Slower progression with lighter loads, prioritizing movement quality.
• Progression built into the program – Gradually increases difficulty over time.

Program structure

• Schedule – 3 days per week with rest days in between.
• Progression – 6-week program where athletes gradually increase resistance while maintaining proper form, setting the foundation for more advanced training.:
  • Weeks 1-2: Focus on movement mastery and bodyweight control.
  • Weeks 3-4: Introduce light resistance and reinforce technique.
  • Weeks 5-6: Apply progressive overload to build strength safely.
• Workout Format – Each session includes:
  • Warm-Up – Dynamic mobility and activation exercises to prepare the body.
  • Main Strength Work – Foundational movement patterns (squat, hinge, push, pull) with controlled resistance.
  • Core & Stability Training – Exercises to enhance balance, posture, and injury prevention.
  • Cooldown & Recovery – Stretching and mobility work to promote recovery and movement quality.

Target training population

• Training Experience: Athletes with 0-6 months of structured resistance training experience.
• Primary Needs: Developing fundamental strength, movement quality, and injury resilience.
• Youth Athletes: Those new to strength training who need to learn proper movement mechanics.
• High School Athletes: Athletes looking to build a foundation for future strength development.
• Adult Athletes: Individuals returning to training after a long break or recovering from injury.

Program goals

• Develop Fundamental Movement Patterns – Establish proper technique in key exercises (squat, hinge, push, pull, lunge, carry).
• Build General Strength – Introduce controlled resistance training to improve overall strength without excessive load.
• Improve Core Stability & Balance – Strengthen the core and supporting muscles to enhance athletic movement.
• Introduce Progressive Overload – Gradually increase training intensity in a safe, structured way to encourage adaptation.
• Reduce Injury Risk – Improve mobility, stability, and strength to create a foundation for long-term durability.
• Prepare for More Advanced Training – Serve as a stepping stone to an intermediate or sport-specific strength program.

Intermediate Strength Training Program

The Intermediate Strength Training Program is designed for athletes with at least 1-2 years of resistance training experience who are ready to build full-body strength, power, and movement efficiency. This three-day-per-week program follows a progressive overload structure, incorporating compound lifts, explosive movements, and stability work to enhance overall athletic performance.

With a focus on technique refinement, strength development, and injury resilience, the program gradually increases intensity over 6-8 weeks, preparing athletes for higher-level training or sport-specific performance demands. Ideal for those looking to advance beyond basic strength training, this program provides a structured approach to continued progress.

Key characteristics

• Compound Movement Emphasis – Focus on squats, deadlifts, presses, and pulls to maximize full-body strength.
• Incorporates Power & Explosive Training – Includes Olympic lift variations, plyometrics, and speed-strength work for athletic development.
• Strength & Stability Integration – Core stability and unilateral movements improve balance, coordination, and injury resilience.
• Structured Warm-Up & Recovery – Sessions include dynamic mobility drills, activation work, and cooldown stretches to support movement efficiency and reduce injury risk.
• Scalable for Different Athletes – Can be adjusted based on performance and individual training needs.

Program structure

• Schedule – 3 days per week with rest days in between.
• Progression – 6-8 weeks, starting with moderate loads and technique refinement, increasing intensity and volume, and culminating in peak strength development before transitioning to a deload or sport-specific focus.
  • Weeks 1-2: Focus on technique (60-70% 1RM).
  • Weeks 3-4: Strength development (70-80% 1RM).
  • Weeks 5-6: Peak strength (80-85% 1RM).
  • Weeks 7-8: Optional deload or transition to sport-specific programming.
• Workout format – Each session includes:
  • Dynamic Warm-Up – To prime the body for optimal movement.
  • Main Strength Work – Full-body lifts with progressive overload.
  • Core & Stability Work – To improve durability and athletic control.
  • Cooldown & Recovery – Stretching and mobility work for faster recovery.

Target training population

• Training Experience – Athletes with 1-2+ years of structured resistance training experience.
• Primary Needs – Advancing strength, power, and movement efficiency beyond the beginner level.
• High School & Collegiate Athletes – Those looking to increase strength for sport performance.
• Recreational & Competitive Athletes – Individuals training for general athleticism, performance gains, or fitness progression.
• Athletes Transitioning from a Beginner Program – Those who have built a strength foundation and are ready for higher intensity and volume.
• Athletes Preparing for Sport-Specific Training – Those needing general strength development before entering specialized programs.

Program goals

• Increase Full-Body Strength – Progressively develop strength in major movement patterns (squat, hinge, push, pull).
• Enhance Power & Explosiveness – Introduce Olympic lift variations, plyometrics, and dynamic movements to improve athletic performance.
• Improve Movement Efficiency & Mechanics – Reinforce proper lifting technique and movement control under heavier loads.
• Develop Core Stability & Injury Resilience – Strengthen stabilizing muscles to enhance balance, coordination, and injury prevention.
• Introduce Progressive Overload – Gradually increase intensity, volume, and complexity over 6-8 weeks for sustained strength gains.
• Build Strength Endurance & Work Capacity – Improve the ability to sustain high-performance output across training sessions.
• Prepare Athletes for Sport-Specific or Advanced Training – Serve as a bridge to more specialized strength, power, or performance-based programs.

Why these programs work

These aren't just run-of-the-mill strength training programs. They've been designed by professionals in the field to help build functional strength for enhanced sports performance and injury resilience.

Movement Pattern Focus for Athletic Transferability

The programs emphasize fundamental movement patterns (squat, hinge, push, pull, lunge, carry), which are the foundation of human movement and sports performance. Strengthening these movement patterns improves coordination, stability, and biomechanics, reducing injury risk while enhancing functional performance.

Structured Warm-Ups & Recovery to Reduce Injury Risk

Each session includes dynamic warm-ups, activation drills, and mobility work to prepare the body for training and enhance movement efficiency. Injury prevention strategies such as core stabilization, unilateral work, and mobility exercises improve structural integrity and resilience.

Periodization Principles for Long-Term Progress

The Foundational Program follows a linear progression model, ideal for new lifters who can quickly adapt to consistent strength training. The Intermediate Program incorporates progressive loading and intensity adjustments, preventing plateaus and optimizing long-term strength gains.

Balance of Strength, Power, and Stability for Holistic Development

The Foundational Program builds a foundation of strength and movement control before introducing heavier resistance. The Intermediate Program integrates power development (Olympic lifts, plyometrics) to enhance explosiveness and rate of force development—critical for athletic performance. Both programs include core and unilateral training to improve stability, balance, and coordination, addressing weak links that contribute to injury.

Adaptability & Individualization Through FYTT

Traditional strength programs often require manual adjustments, but FYTT automatically adapts programming based on athlete progress. Auto-regulation principles are built in—athletes can adjust intensity based on real-time performance metrics, aligning with research on self-regulated training for improved strength gains.

Backed by Strength & Conditioning Research

The structure of both programs aligns with NSCA (National Strength and Conditioning Association) and ACSM (American College of Sports Medicine) guidelines for strength development. Research supports the inclusion of compound lifts, progressive overload, and structured recovery as essential components of effective strength programming.

Sport-Neutral Yet Performance-Oriented

These programs are designed for athletes across various sports, allowing for general strength development that translates to improved performance in sport-specific training phases. By progressing from fundamental strength to power and endurance, the programs set athletes up for long-term success in their training.

Why use FYTT's dynamic strength training templates?

We've already established that most training templates are a dime-a-dozen. You can easily get your hands a pre-built program from the internet, your friends in the field, or an AI chatbot.

But here's what set's a FYTT template apart from the rest:

No More Manual Adjustments – FYTT automatically adapts the program to each athlete based on their performance data, making individualization effortless. Every athlete gets a program tailored to their abilities right out of the gate.

Track Athlete Progress in Real Time – Coaches can monitor athlete compliance, track strength gains, and make informed training decisions—all on a single platform. Athletes can always know where they've been and where they're headed.

Easily Modify & Create Variants – Need to tweak the program for different athletes? With FYTT, you can quickly adjust volume, intensity, or exercise selection without rebuilding the program from scratch. You can even build multiple variations within a single, dynamic program.

Scale Training Across Your Team – Whether you’re coaching 5 athletes or 500, FYTT ensures every athlete gets a personalized version of the program while you focus on coaching.

So if you’re looking for a structured, adaptable strength program that scales with your athletes, FYTT’s program templates are the perfect solution.