Strength Training for Athletes: Programs for Every Sport

Strength training is extremely beneficial for athletes in almost all sports. It’s recognized as an essential part of many sports, building strength, power, and stability, and reducing the risk of injury.^{1 2 3}

The StrengthLog app holds one of the most extensive libraries of high-quality, handcrafted strength programs for athletes in more than 25 sports.

Download StrengthLog for free:

On this page, you’ll find detailed summaries of them all, in alphabetical order, with links to detailed guides for each.

Click on the link for your sport in the list below to go directly to its overview.

Strength Training for American Football

Want to be the guy who pancakes defenders, bounces off contact, and still has juice late in the 4th?

That’s the kind of speed and power you can’t sit around and wish for on the sidelines. You have to build it in the weight room.

The Strength Training for American Football program is a four-day-per-week, upper/lower split designed for high school to college players who want more size, strength, and explosive power that make a difference on the field.

How the Program Works

NFL pros do specialized strength work for their role, but a foundational, position-agnostic lifting routine is the bedrock of any successful high school or college football career.

Strength Training for American Football follows a periodized, three-phase approach to get you peaking right before camp:

I. Base Strength & Hypertrophy	Weeks 1–4	We focus on building lean muscle mass and work capacity.
II. Maximal Strength	Weeks 5–8	Heavier weights, fewer reps. This phase is about force production: teaching your central nervous system to move heavy loads (or players).
III. Power Conversion	Weeks 9–12	We take your gym gains and turn them into speed and explosive, functional power on the field.

This is a program where every lift serves a purpose: squats and front squats, trap bar and Romanian deadlifts, lunges/split squats, bench press, rows, pull-ups/pulldowns, overhead/push press, jumps, throws, swings, sled pushes, plus core + neck training.

Only exercises that will make you a better football player.

If you already have some lifting experience, you’re good to go. And if you’re brand new to the gym, you get a simpler beginner barbell plan first, so you don’t jump straight into the deep end.

If you want a program that builds a bigger, stronger, faster, and harder-to-break football body, this is it. Go to the full guide to see the complete 12-week plan and run it in StrengthLog.

Strength Training for Arm Wrestling

If you’re into arm wrestling, you already know that it’s a technique-first sport. But when you lock up with an equally skilled opponent, strength can be the factor that allows you to pin their hand to the pad.

The Arm Wrestling Strength program combines full-body strength training with arm-wrestling-specific work for the muscles and positions you need for the table and to protect your joints: grip, wrist control, pronation, supination, elbow flexion, shoulder stability, upper back strength, and force transfer through the core.

How the Program Works

The routine features a 4-day weekly split (plus optional table time) designed to build your pulling power over 8 weeks.

Phase 1	Weeks 1–4	Build a solid foundation of muscle and table-specific conditioning using moderate loads and perfecting your form on specialized drills.
Phase 2	Weeks 5–8	Crank up the intensity. You’ll drop the volume slightly to manage fatigue while lifting heavier weights to peak your strength.

You’ll do both foundational lifts for full-body strength and stability as well as movements that directly translate to table power, including hook drills, pronation/supination work, ulnar/radial deviations, and riser curls.

If you want to build a stronger top roll, a tighter hook, better posting strength, and tougher wrists, elbows, and shoulders, this is the program for you.

The full article breaks down how to train for arm wrestling with the table in mind, and the program is ready to run in the StrengthLog app.

Strength Training for Badminton

Those who think badminton is a gentle, back-and-forth garden party game have obviously never been at the receiving end of a jump smash.

To dominate on the court, you need more than just quick feet and good stamina. If you want to improve your game, strength training is essential. It’s how you become faster, more explosive, and prevent injuries.

The Strength Training for Badminton program is designed to translate gym strength into court performance. Because if you’re a serious player and you’re not hitting the weights, you’re going to get left in the shuttle dust.

How the Program Works

This program requires 3 days a week in the gym and is periodized to peak your performance right as the season starts.

Lifting weights won’t make you slow and “muscle-bound.” It does the exact opposite:

• More explosive power for smashes and take-offs.
• Better speed and agility from stronger legs and hips (and better braking).
• More durability for shoulders, knees, and ankles.
• A stronger core for stability and power transfer from the ground up.

This program builds all of the above over three phases:

I. Foundational Strength	Weeks 1–4	Build lean mass, general strength, and stability.
II. Maximal Strength	Weeks 5–8	Lower reps and heavier weights to build maximal strength.
III. Power & Transfer	Weeks 9–12	Turn that strength into explosive, badminton-specific speed.

We focus on movements that really matter for a racket sport. Expect a balanced mix of big lifts (squats, deadlifts, presses, rows), single-leg work (lunges, Bulgarian split squats), plyometrics (box jumps, bounds, depth jumps), and injury prevention staples like rotator cuff/upper-back work, plus forearm and grip training for racket control.

If you have some lifting experience, this is the program for you. If you’re brand new, you get a simpler beginner plan first. Then come back and build your badminton body.

Read the full strength guide and get the program here (and follow it in StrengthLog):

Strength Training for Basketball

Basketball is a game of speed, skill, and split-second decisions, but your strength is what allows you to cash in on all of it.

When the game gets physical, and it will, you need a body that can produce force fast and keep producing it through the fourth quarter.

The Strength Training for Basketball program is designed to build functional muscle, maximize your explosive power, and protect your joints against the wear-and-tear of the game.

How the Program Works

This off-season routine is broken down into three phases so you peak right when the pre-season tips off.

(Note: Weeks 5 and 10 are programmed deload weeks so your body and nervous system can recover, adapt, and prepare for the next phase.)

I. Foundational Strength & Muscle	Weeks 1–4	Build your strength base. Moderate intensity and slightly higher reps to add lean muscle and improve stability.
II. Maximal Strength	Weeks 6–9	Volume drops slightly, but weight goes up to build max strength and force.
III. Power & Explosiveness	Weeks 11–14	Convert your new strength into basketball-specific speed.

Expect plenty of lower-body strength (squats, trap bar deadlifts, and plyometrics) to build triple-extension power that translates into how high you jump and how fast you explode. Plus upper-body strength for contact and finishing, and core work that carries over to balance, landing control, and stability.

If you already know your way around a barbell and you’re ready to outmuscle, outrun, and outplay the competition, this program is built for you. If you’ve never touched a weight, you get a beginner plan to prepare you for the real thing.

Read the full guide and get the program, ready to go in StrengthLog:

Strength Training for BJJ

Brazilian jiu-jitsu is often called a physical chess match. Technique decides most battles, but when you meet an equally skilled athlete, strength and power can determine whether you control the position or get controlled.

Strength training doesn’t replace your technique, but it amplifies everything you already do in BJJ.

The Strength Training for BJJ program builds the strength that matters on the mats.

How the Program Works

The program has two strength workouts per week, so you can combine it with your regular BJJ training and still have life. It’s structured into two phases that build on each other to make you a better fighter.

(Note: Week 7 is a deload week that allows your body to recover and get ready for the power phase.)

I. Strength and Hypertrophy	Weeks 1–6	Build strength, lean mass, and full-body stability to get ready for more explosive and dynamic movements.
II. Power and Explosive Strength	Weeks 8–12	Build on your strength gains to develop the explosive power and dynamic strength BJJ demands.

You’ll train with compound exercises like trap bar deadlifts, pull-ups, squats, presses, rows, and loaded carries, movements that develop full-body strength and translate directly to grappling performance.

If you want to be the athlete who feels impossible to sweep, harder to move, and stronger in every battle, this program is for you.

Read the full article and get the complete training program:

Strength Training for Boxing

Strength training used to be the thing boxers didn’t do. Too muscle-bound, too slow, too stiff.

Turns out that was backwards. The right lifting gives you explosive power that carries through your punch, a stronger base for your footwork, and the stability to hold your ground the entire match.

The Strength Training for Boxing program gives you muscle that works as hard as you do in the ring.

How the Program Works

You’ll hit the weights three days a week, with volume balanced for best results and plenty of energy for your bag work, sparring, and conditioning. It consists of three phases, with deload weeks to keep you fresh.

I. Base Strength & Hypertrophy	Weeks 1–4	Lay your foundation and build functional lean mass.
II. Maximal Strength	Weeks 6–9	Drop the reps, up the weight, and build max strength and force.
III. Explosive Power	Weeks 11–14	Turn your strength gains into speed and fight-ready explosiveness.

You’ll train with a mix of big lifts and boxing-friendly power + core work:

• Squats/front squats, Romanian deadlifts, trap bar deadlifts
• Bench press, overhead press, rows, pull-ups
• Power cleans, box jumps, jump squats, kettlebell swings
• Rotational + anti-rotational core work (wood chops, Pallof press, ab wheel, twists)

This program is for boxers who already have some lifting experience (if you’re brand new to the gym, we point you toward a simpler beginner setup first). If you want a plan that makes you stronger, faster, and more explosive in the ring, this is it.

Read the full article and get the boxing program here:

Strength Training for Climbers

Climbing is a full-body sport that requires plenty of strength, power, endurance, and control. Yes, climbing itself will make you stronger, but adding the right strength training is one of the most effective ways to avoid plateaus, both in your training progress and on the wall.

The Strength Training for Climbers program builds the strength to handle any wall. You’ll also help prevent injuries by making your connective tissue stronger and fixing muscle imbalances before they become a problem.

How the Program Works

Designed for 2 to 3 days a week, so you still have plenty of energy to actually climb, this periodized routine is broken down into three blocks (with deload weeks in between):

I. Foundational Strength	Weeks 1–4	Build muscle (in the right places) and general strength to create a base for harder training.
II. Maximal Strength	Weeks 6–9	Lift heavier weights so you can generate more force on the wall.
III. Explosive Power	Weeks 11–14	Convert that strength into explosiveness for powerful moves and pulls.

Instead of bodybuilding-style training with a climbing label, we’re focusing on low-volume, high-intensity strength work using compound exercises like pull-ups, deadlifts, squats, and rows, combined with climbing-specific work like fingerboard hangs and core training.

The goal is simple: make you stronger in ways that directly transfer to climbing.

If you want stronger pulls and a body that can handle the demands of the wall, this program is built for you. Learn more and get the full program:

Strength Training for Cross-Country Skiing

Cross-country skiing might look like smooth gliding through snowy trails, but anyone who has spent time with the actual sport knows that it requires full-body strength, power, and stability.

The Strength Training for Cross-Country Skiing program helps you generate more power in every push, maintain speed over a long race, and improve your work economy (you use less energy for the same effort). And give you the burst of speed to crush your buddies at the finish line.

How the Program Works

We skip the circus acts on stability balls and focus on heavy, basic lifts like squats, deadlifts, pull-ups, and split squats combined with explosive movements like box jumps and medicine ball slams.

The result is a balanced routine that builds strength without being unnecessarily complex:

• Lower-body strength and power for stronger strides and climbs
• Upper-body strength for powerful poling
• Core stability for balance, posture, and power transfer
• Explosive strength for sprints, terrain changes, and accelerations

Whether you’re preparing for the competitive season, looking to improve race performance, or just want more power and endurance on the trails, this program delivers.

Read the full guide and get the program:

Strength Training for Cyclists

Cycling is stamina, endurance, and bike control, but strength training can give you horsepower and performance beyond what long hours in the saddle can do.

The Strength Training for Cyclists program is built for riders who want to turn their quads, hamstrings, and glutes into pedal-pushing machines and build a body that can handle the repetitiveness of cycling.

How the Program Works

This is a fully periodized, 14-week routine that balances your time in the weight room with your time on the bike across three phases (with two deload weeks):

I. General Strength	Weeks 1–4	Build your foundation and lean mass.
II. Maximal Strength	Weeks 6–9	Lower reps and heavier loads to maximize force.
III. Power & Stability	Weeks 11–14	Convert your strength into explosive cycling speed.

The program itself consists of two gym sessions per week, focusing on cyclist staples like squats, trap bar deadlifts, split squats, hip hinges, core work, with a touch of upper body for posture and control on the bike. You build strength first, then convert it into usable, explosive power for climbs, surges, and sprints.

No gym access? You also get a complete bodyweight alternative.

If you want to be a stronger and faster rider, this is your plan. Read the full guide and get the program here:

Strength Training for Equestrians

Riding might look effortless to the untrained eye, but you know it takes a lot of physical strength and skill to keep it that way.

Strength Training for Equestrians is not one, but two, complete programs for riders:

• A weight training program using free weights and compound exercises to build full-body strength.
• A bodyweight program you can do anywhere with minimal equipment.

How the Programs Work

Both programs focus on the qualities riders need most: core stability, leg strength, balance, posture, and muscular endurance.

You’ll be able to stay centered in the saddle and communicate more clearly with your horse, and a stronger and faster body can protect you from injuries if you experience an unexpected “dismount.”

Whether you ride dressage, jump, compete, or just enjoy the trail, strength training and this program can make you a stronger, more stable, and more confident rider.

Read the full guide and get the programs in StrengthLog:

Strength Training for Golf

Golf might look like it’s all about technique, finesse, and fancy polo shirts. And it is. But if you want more clubhead speed and a body and a swing that holds up for 18 holes (and the whole season), you need strength behind it.

If you’re a golfer who:

• wants more distance
• wants to stay stable and consistent the entire round
• is tired of low back/shoulder fatigue and pain after practice or play

…then the Strength Training for Golf program will feel like it was made for you.

How the Program Works

Strength Training for Golf is a periodized program that progresses over two phases.

(Note: Week 7 is a deload week to give your body a break and prepare for power work.)

I. Maximal Strength	Weeks 1–6	Heavy compound lifts to build the strength and force that later become speed.
II. Explosive Strength	Weeks 8–13	Strength + power work to translate gym gains into swing performance.

You’ll do the classics (because they work): squats, deadlift variations, presses, rows, lunges, plus the golf-specific stuff that ties everything together: wood chops, ab rollouts/planks, medicine ball slams, and explosive lower-body work like box jumps and kettlebell swings.

You’re not lifting for lifting’s sake; the exercise selection improves ground force production (legs/hips), posture and upper-back strength (for a consistent swing), core stability + rotation (for power transfer and control), all things every golfer needs.

Plus, half of all golfers will face an injury at some point. Strength training protects against the overuse injuries that eventually sideline many players.

If you’re brand new to lifting, you’ll get more out of starting with a simple beginner strength plan first (included in the guide). But if you have some experience with the weights, read the guide to see the complete weekly layouts, exercise details, and how the progression works inside the StrengthLog app.

Strength Training for Handball

To perform in a sport as fast and physical as handball, you need more than good cardio and a fighting spirit. You need strength and explosive power.

The Strength Training for Handball program is for handball players who want to add functional muscle, build max strength, turn that into explosive speed and power, and keep their shoulders, knees, and groin intact for a long season.

How the Program Works

This program is your off-season and pre-season strength plan. We’ve broken the programming down into three phases to peak your performance right as the season starts:

I. Base Strength & Hypertrophy	Weeks 1–4	Build functional mass, stability, and the muscle armor you need to absorb contact on the court.
II. Maximal Strength	Weeks 5–8	Drive up your absolute force production with heavy compound lifts.
III. Strength-Speed & Power	Weeks 9–12	Translate your gym strength into explosive first steps and throwing velocity.

The exercises are the ones you want as a handball player: squats/front squats, trap bar deadlifts, RDLs, split squats, hip thrusts, pull-ups/rows, bench + speed bench, push press, landmine work, sled pushes, jumps, med ball throws.

Plus, we’ve baked in injury prehab for your shoulders, knees, and groin so you stay on the court and off the physio’s table.

If you follow the plan through the full 12 weeks, you’ll:

• hit harder and get hit less
• jump higher, and sprint and change direction faster
• throw with more speed
• maintain intensity later in the match

If you want a program that builds strength like a lifter, power like an athlete, and durability like someone who plans to play the whole season, get the full guide and program:

Strength Training for Hockey

Hockey is fast and physical. You need full-body strength for explosive skating, to win battles, and to hold your ground.

The Strength Training for Hockey program will make you more powerful on the ice. It focuses on what matters for hockey: skating power, acceleration, stability, balance, shot strength, and staying injury-free through the season.

How the Program Works

Four training sessions per week, combining lower-body strength, upper-body pushing and pulling strength, and explosive power work.

I. Base Strength & Hypertrophy	Weeks 1–4	Build a foundation of strength, muscle mass, and technique.
II. Maximal Strength	Weeks 5–7	Increase intensity and focus more on strength while maintaining technique.
III. Strength & Explosiveness	Weeks 8–10	Continue building strength, plus power exercises for explosive speed.

(Note: the program finishes with a deload week to prepare you for either another round of heavy base-building training or moving into season play.)

Learn how to structure your lifting in the off-season, pre-season, and in-season, and which exercises offer the best carryover for every part of play. You’ll train hockey staples like squats, Romanian deadlifts, bench presses, pull-ups, rows, power cleans, and jumps to build a body that performs and holds up over the season.

If you have some basic lifting experience and want to build game-ready strength, balance, and stability before the puck drops, this is your program.

Strength Training for Judo

Judo is a sport of technique, timing, and leverage, but when two equally skilled judokas step onto the mat, strength matters.

The Strength Training for Judo program is for judokas who want to become stronger, more explosive, and harder to move without sacrificing agility or endurance.

It focuses on the qualities that carry over best to judo: lower-body and hip power for throws, upper-body and pulling power for grip fighting and control, a strong core for balance and trunk stability, and helping you stay injury-free.

This is one of our most popular sport-specific strength training program, used by numerous judo athletes and referenced by the Judo International School.

How the Program Works

This program uses a balanced progression from general strength and muscle-building to maximum strength and explosive power.

I. General Strength and Hypertrophy	Weeks 1–4	Build a foundation of lean mass and strength gains.
II. Maximal Strength	Weeks 6–9	Increase the maximum amount of force your muscles can produce.
III. Power and Max Strength	Weeks 11–14	Translate your gains into power output and speed.

You’ll train with big, proven lifts like squats, deadlifts, presses, rows, pull-ups, and power cleans, along with judo-relevant work for grip strength, unilateral stability, and rotational core strength.

This program is strength training for judokas who want more force in their throws, better control in scrambles, a stronger grip, and a body that can handle it all.

It’s perfect for intermediate to competitive judokas with some lifting experience (if you’re new to the weights, you get the perfect beginner routine to prepare you for this one). Get the full program:

Strength Training for Kickboxing

Kickboxing is all about speed, timing, power, and contro. Strength training helps you bring more of all four into the ring.

The Strength Training for Kickboxing program builds lean muscle, maximal strength, and fight-ready power without taking away from your technical training. It’s ideal for the off-season or early fight prep, with three weekly workouts to make you a stronger, faster, and injury-resistant fighter.

How the Program Works

This program cycles through three phases to peak your performance without burning you out, with deload weeks in between:

I. Base Strength & Hypertrophy	Weeks 1–4	We focus on lean muscle, stability, and increasing the maximum amount of force your body can produce.
II. Maximal Strength	Weeks 6–9	Time to go heavy. Big compound lifts to maximize strength.
III. Explosive Power & Speed	Weeks 11–14	Translate your new strength into ring-ready power.

You’ll train with a combination of compound lifts, unilateral work, explosive movements, and core exercises that build strength where it counts: in your legs, hips, torso, and upper body.

The result is more force behind everything you do in the ring, plus a body that can take the impact, fatigue, and wear and tear of kickboxing.

If you’re ready to add power to your punches and kicks, here’s the full guide, with the program ready to run in StrengthLog:

Strength Training for Lacrosse

Lacrosse is fast, physical, and unforgiving. To play at your best, skill isn’t enough. You need strength, speed, power, and a body that can withstand four quarters of sprinting, cutting, checking, and contact.

We’ve designed the Strength Training for Lacrosse program to help you hit harder, sprint faster, and turn into a force to be reckoned with on the field. Harder shots, faster acceleration, better balance, more powerful checks, and a lower risk of injury? Check, check, check, check, and check.

How the Program Works

This 12-week routine uses proven sports science periodization, broken down into three phases:

I. Hypertrophy & Work Capacity	Weeks 1–4	Building a solid muscular foundation and structural balance.
II. Maximal Strength	Weeks 5–8	Lower reps and heavier loads to build brute force.
III. Power & Speed	Weeks 9–12	Convert gym strength into explosive, on-field athletic movement.

The program combines heavy compound lifting, unilateral leg work, core training, Olympic lift variations, and explosive movements to build full-body strength and athleticism that carries over to lacrosse performance. You’ll:

• Develop the rotational power, core stability, and leg drive to maximize your shot velocity.
• Build upper-body pushing strength to dish out heavier and more controlled stick checks, and stay on your feet when you take one.
• Increase your sprint acceleration and change-of-direction with heavy lower-body lifts and plyometrics.
• Cut your injury risk so you stay on the field and off the bench.

To benefit fully from the program, you should have some lifting experience, but if not, you get a great beginner routine to get you up to speed.

Read the full guide and get the lacrosse program:

Strength Training for Motorsports

Think motorsports are just about fast cars and quick reflexes? Tell that to your neck, arms, core, and shoulders after ten laps of fighting G-forces. Anyone who has fought a car through a race knows how physical it really is.

The Strength Training for Motorsports program is built to help you build the strength and muscular endurance you need to stay in control, maintain posture, and perform lap after lap.

How the Program Works

This is a 2-day-a-week full-body routine that fits perfectly into a busy racing season. It’s beginner-friendly and requires nothing but a pair of dumbbells, making it easy to do even if you’re traveling for a race weekend.

Inside the program, you’ll find exercises that build the physical qualities drivers need most: neck strength, core stability, shoulder endurance, grip strength, and full-body toughness.

Whether you race cars, karts, or other motorsports, you’ll build a body that can keep up with the machine. Read the guide and get the plan:

Strength Training for Muay Thai

Will strength training make you a slower and stiffer Muay Thai fighter? Not a chance. That’s last century’s logic. Done right, lifting makes you stronger, more explosive, and able to handle the wear and tear of hard training.

The Strength Training for Muay Thai program is for athletes who want strength that carries over to the ring, not gym strength for its own sake. Become a stronger version of yourself without sacrificing any power or speed.

How the Program Works

The program runs for 11 weeks and is divided into two phases, designed to complement your Muay Thai training, not compete with it.

(Note: Week 6 is a deload week for recovery and getting ready for phase 2).

I. Foundational Strength	Weeks 1–5	Building a solid muscular foundation and structural balance.
II. Power & Explosiveness	Weeks 7–11	Develop explosive power and dynamic strength that improve your Muay Thai performance.

You’ll train twice per week with a mix of heavy compound lifts, unilateral work, explosive movements, and core training that makes sense for the demands of the sport.

This program bridges the gap between the weight room and the ring, so check out the full guide and get the plan if you want more power in every strike and more strength in every round:

Strength Training for Pickleball

Pickleball might look easy, but if you play regularly, you know how demanding it can be. If you play it as a sport, you benefit from the strength and muscle that only strength training can provide.

The Strength Training for Pickleball program gives you the physical edge to play harder, recover faster, and stay injury-free, all year round.

How the Program Works

Structured into three progressive phases, this 3-day-a-week routine is perfect whether you’re a casual enthusiast or a competitive player peaking for a tournament.

I. Foundation & Movement Quality	Weeks 1–3	Build base strength, movement control, and core stability.
II. Strength Development	Weeks 4–7	Build lean mass, strength, and power for the court.
III. Power & Sport-Specific Strength	Weeks 8–10	Convert your strength gains into explosive, sport-specific movement (optional, for competitive players),

During the 10 weeks, you will:

• Build the lower-body and single-leg power you need for starts, stops, and wide lunges.
• Develop the rotational core strength to transfer power from your legs to your paddle for drives and serves.
• Strengthen your rotator cuffs, knees, and lower back so they can handle the stress of racket sports.

The program is designed for all levels and combines foundational strength work with explosive, pickleball-specific training to help you play better. And keep playing without injuries.

Check out the full guide and get the program:

Strength Training for Rowing

Ahoy, Captain of the Erg-Ship! As a rower, your performance depends on more than cardio fitness. With a strong body, you can row faster, hold your technique longer, and reduce the risk of overuse injuries.

The Strength Training for Rowing program is built to help you improve maximum strength, explosive power, and muscular endurance with three gym sessions per week.

How the Program Works

We move you through three phases over 16 weeks of training to improve all parts of rowing performance, from base strength to max power.

(Note: Weeks 7 and 12 are deload weeks to reload and recover between phases.)

I. Strength and Hypertrophy	Weeks 1–6	Build a good foundation with muscle and strength gains.
II. Maximal Strength	Weeks 8–11	Increase maximal strength and force production.
III. Speed & Power Output	Weeks 13–16	Prepare for the competitive season by building on your strength gains to maximize power and speed.

You’ll train the muscles that matter most for rowing—quads, glutes, hamstrings, back, shoulders, and core—with exercises like squats, deadlifts, rows, pull-ups, and power movements. The results: a stronger catch, a more powerful drive, and a faster boat.

If you already have some lifting experience and want a structured off-season or pre-season plan to build more strength, power, and durability for rowing, this program is for you (if you’re new to strength training, start with the included beginner routine).

Read the full guide and get the program:

Strength Training for Runners

There used to be a fear that hitting the weights would make you muscle-bound and heavy, ruining your stride. But today, the science is clear: if you want to be a better runner, you have to be an athlete first. And athletes are strong.

Strength Training for Runners gives you two effective programs based on your experience level, whether you’re new to lifting or already comfortable in the gym.

• One basic program for strength-training beginners and time-crunched runners focusing on base strength and compound lifts.
• One intermediate/advanced program for runners with lifting experience who can lift three times per week, focusing on base strength + power, plyometric, and unilateral work, with periodization.

How the Program Works

The basic program is ongoing with simple, easy progression, while the intermediate+ program features more advanced periodization:

I. Accumulation	Weeks 1–2	Prepare your body for heavier and more intense training.
II. Heavier Loads	Weeks 3–4	Increase maximal strength and force production.
III. Power & Peak Strength	Weeks 5–6	Lower the reps and focus on moving the weight fast to improve power and speed.

Expect big, effective movements like squats, deadlifts, and runner-specific core and calf strength work. You’ll also include some upper-body work for posture and running economy. Only the kind of strength work that helps you run faster, hold your form, and stay injury-free over time.

If you’re a distance runner who wants to add strength work to your training without hampering your running or recovery, this is the program for you.

Strength Training for Skiing

Alpine skiing is a test of power, balance, and endurance. What you do in the gym can be the difference between a legendary run and legs that feel like Jell-O before the final gate.

The Strength Training for Alpine Skiing program is designed to build the leg strength, core stability, power, and muscular endurance you need to perform on the slopes.

How the Program Works

A 2-phase approach transitions from building raw muscle to peaking your explosive power in time for ski season.

(Note: Week 9 is a deload week for recovery between two demanding phases.)

I. Strength and Hypertrophy	Weeks 1–8	Focus on building a foundation with muscle and strength gains.
II. Maximal Strength and Power	Weeks 10–15	Increase maximal strength and integrate power training to prepare for the slopes.

You’ll do heavy compound movements like squats and lunges to provide the acceleration and control needed for aggressive turns, posterior-chain and unilateral work for posture and balance, and core exercises for maximum stability and power transfer.

The program is ready to run in the StrengthLog app, whether you’re chasing performance or just want to feel stronger and safer on the mountain. Read the full guide for the full benefits and get the plan:

Strength Training for Soccer

Soccer is a skill sport, no question about it, but strength training helps you turn that skill into more speed and more power over a full match. A stronger player accelerates faster and comes out on top in physical duels.

The Strength Training for Soccer programs are for players who want to become quicker, more explosive, and harder to break. They focus on the qualities that matter most on the field: lower-body strength, power, core stability, sprint performance, and injury prevention.

You get two programs: one for beginners who are new to lifting, and one for intermediate or advanced athletes who can handle more training volume.

How the Programs Work

Both the beginner and the intermediate programs are designed to transition you from building base strength to having explosive, pitch-ready power right as the preseason kicks off.

The beginner program starts with an additional General Physical Preparation phase to get you ready for serious training.

I. Muscle Hypertrophy & Strength	Weeks 1–6	Build a good foundation with muscle and strength gains.
II. Maximal Strength	Weeks 7–9	Increase maximal strength and force production.
III. Strength- to Power	Weeks 10–12	Prepare for the competitive season by building on your strength gains to maximize power and speed.

You’ll do exercises like squats, trap bar deadlifts, Romanian deadlifts, Bulgarian split squats, box jumps, hip thrusts, pull-ups, rows, presses, and rotational core work to build the kind of strength that carries over to the pitch.

Whether you’re new to lifting or already comfortable in the weight room, the Strength Training for Soccer programs will help you become a stronger, faster, more explosive player.

Read the full soccer strength guide and get the programs:

Strength Training for Sprinting

If you think sprinting is just about moving your legs really fast, you’re only seeing half the picture. It requires force, power, and the ability to apply both in a fraction of a second. A good sprinter is born with that ability, but strength training amplifies it.

The Strength Training for Sprinters programs are built to help you improve acceleration, top-end speed, and sprint mechanics by making you stronger where it counts.

You get two plans:

• Off-Season Routine: A 3-day-a-week plan to build your base, focusing on raw strength and work capacity.
• Pre-Season Routine: A highly specific peaking program that shifts the focus to speed-strength, elasticity, and explosive turnover.

How the Programs Work

In the off-season, the focus is on building more strength, more force production, and a better foundation for power. In the pre-season, you work on speed-strength and explosiveness, and on converting your gym work into faster sprinting.

You’ll train with heavy compound lifts, explosive Olympic lift variations, sled work, unilateral exercises, and sprint-specific accessories that carry over to the track.

Read the full guide and get the programs here:

Strength Training for Swimming

Today’s swimmers know that dropping seconds off their lap times takes more than technique and endless pool sessions. If you want to slice through the water with maximum power, you need to hit the weights.

The Strength Training for Swimmers program is for swimmers who want to improve power, speed, stability, and muscular endurance. It complements your swimming and builds strength that carries over to stronger starts, faster turns, better body control, and more efficient strokes.

How the Program Works

This program is periodized into specific phases, complete with built-in deload weeks.

I. General Strength & Muscle	Weeks 1–4	Establish a foundation of strength and muscle gains.
II. Maximal Strength	Weeks 6–9	Increase maximal strength to improve power generation.
III. Power & Speed	Weeks 11–14	Convert strength into explosive power output and speed for the pool.

You’ll train exercises for swimmers like squats, trap bar deadlifts, pull-ups, rows, presses, carries, and explosive movements designed to improve power transfer and body control and keep injuries away.

This program is for swimmers who are looking for more than random dryland workouts and want a structured plan for real performance gains in the pool.

If you have at least some lifting experience, dive right in. If you’re new to strength training, you get a beginner plan to get you started. The swimming program is waiting for you in the StrengthLog app, with the full guide available here:

Strength Training for Triathletes

Triathletes do it all: swim, bike, run, repeat. But if you’re skipping the weight room, you’re missing out.

The Strength Training Program for Triathletes is designed to fit into your triathlon schedule without overwhelming your recovery.

We toss out the outdated “light weights and high reps” myth and focus on what actually works: high-load, low-rep compound movements that build maximum strength, explosive power, and race-day economy, without making you bulky or heavy.

How the Program Works

This is a fully mapped-out, 12-week routine with a deload week after seven weeks. It focuses on the heavy compound movements that give you the most bang for your buck, like squats, Romanian deadlifts, and pull-ups, and other exercises that strengthen the muscles and movement patterns that matter most across all three disciplines.

Inside the full article, you’ll learn why heavy strength training beats light pump work for triathletes, how to balance lifting with swim-bike-run training, and how often to lift depending on the season (just 1 to 2 days in the gym per week gives you big benefits).

Read the full guide and get the 12-week program:

Strength Training for Volleyball

If you want to jump higher, hit harder, move faster, and stay healthy through a long season, strength training should be part of your volleyball plan.

The Strength Training for Volleyball program gives you the physical capacity you need on the court: explosive lower-body power, upper-body strength for serves and spikes, core stability for balance and control, and toughness to keep your shoulders, knees, ankles, and back healthy.

In addition to the full off-season plan, you get an in-season workout you can run 1–2 times per week to maintain your fitness and work capacity when volleyball practice and matches take more time.

How the Program Works

One longer phase and one shorter phase (divided by a deload week) get you ready for season play with progressive loading and periodization.

I. Strength & Muscle Gain	Weeks 1–8	Eight weeks of establishing foundational strength and muscle mass in the right places.
II. Maximal Strength & Power	Weeks 10–14	Translate your gains into power and speed to prepare for in-season performance. Power and plyometric training take center stage.

The program combines strength exercises, power training, and sport-specific accessory work into a structured plan for both the off-season and in-season.

We walk you through the exact movements you need to succeed—from hang cleans and jump squats for explosive triple-extension, to rotational wood chops for mid-air control, and face pulls for shoulder health.

If you play volleyball and want your strength training to actually improve your game, this is for you.

Strength Training for Wrestling

Wrestling is one of the most physically demanding sports there is. You need strength, power, grip, endurance, stability, and the ability to apply force when both you and your opponent are running on fumes.

The Strength Training for Wrestling program is a structured 15-week off-season plan for full-body strength, explosive power, grip, neck stability, and the muscular endurance that helps you do just that.

You also get a pre-season routine to help you shift from building strength to turning it into speed, power, and match-ready performance.

How the Program Works

The off-season program is split into four phases, after which you can transition into the pre-season plan, which you can follow for however long it lasts, usually 6–8 weeks.

I. Foundation & Hypertrophy	Weeks 1–4	Build muscle and a good conditioning base.
II. Strength Emphasis	Weeks 5–8	Continue building strength.
III. Strength + Power	Weeks 9–12	Build maximal strength, increase the rate of force development.
IV. Peaking	Weeks 13–15	Reduce training volume to peak power and speed.

The workouts are built around the things wrestlers need in the weight room: heavy compound lifts, explosive movements, unilateral lower-body work, grip training, neck work, and core training that carries over to the mat.

In the full guide, we break down the exact frequency, methods, and exercises you need, complete with both routines in the StrengthLog app:

Follow These Sports Programs in StrengthLog

All these programs are available in the StrengthLog workout log app.

StrengthLog remembers what weights you used in your last session, and automatically loads them into your next one.

That makes it super easy to keep track of your weights and reps and make sure you’re on the fast road to progress. Because just like in any sport, trying to improve on your last workout is the key to getting stronger and better over time.

Note that StrengthLog is free, but you need a subscription to follow most of the sport programs in-app. We offer a 14-day free trial (no strings attached and no funny business) that you can activate in the app, so you can check your program out before making a decision.

(The equestrian programs, the motorsports program, the basic program for runners, and the beginner soccer program are free—you can follow them in the app without a subscription.)

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Last reviewed: 2026-03-17

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3. Br J Sports Med. 2014 Jun;48(11):871-7. The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomised controlled trials.