Phase 1

Force control is the foundation of the program. Controlling force allows for efficiency of movement. We train for this in two ways. First, through isometric contraction or when the muscle length does not
change; a plank is a simple example. Second, we train for force control through eccentric contraction, or when the muscle lengthens. As these two contractions create the foundation for any training program, we
spend a considerable amount of time focusing on these during the stability phase of training.

Phase 2

After proper stability is achieved, we build muscle endurance, still spending more time in the isometric and eccentric contractions. Now, we will start focusing a little more on the concentric
contraction. This is when the muscle shortens and tightens and where the athlete creates positive power. Next, muscle endurance is built on stability, adding to better injury prevention and thus, setting up optimal
performance. All athletes must complete these first two phases of training.

Phase 3

With a proper base of stability now we can build muscle: welcome to hypertrophy! Hypertrophy is growing the volume of tissue in the muscles, making them larger. While still controlling the eccentric
contraction, we spend equal time in the contractions limiting the isometric contraction to 1 second or less. The load will increase as well as the rest between sets to allow the body’s energy system to recover
enough to complete another set of proper repetitions

Phase 4

When enough muscle size has been achieved now it is time to build true strength. Once again, the loads and tempo will increase, while decreasing the number of repetitions. During the maximum strength
phase, we will only focus on eccentric and concentric movements, about 1 second during each contraction. This phase is the set up for the following Power phase.

Phase 5

Power is mass times acceleration. Here we focus primarily on concentric contraction. It is critical that a proper base has been established before safe and effective power can be produced. The contractions
are less than a second with zero isometric movement. The load does not have to be very heavy, and it does not necessarily have to be a one rep set. A lot of arguments occur here. In my opinion, when it comes
to youth athletics one rep sets, it is not necessary as they are still in development. I would also add that
most athletes are not moving massive loads of iron in their sport. Proper load accelerated as fast as possible for 4-6 repetitions, makes the most sense for optimal performance in their sport