StrengthCon 1

A summary of StrengthCon programming

Step 1: We know from part 1 that StrengthCon contains four exercises performed in ten (10) repetitions on each side. 

Step 2: The total time of the workout block is either twenty (20) or forty (40) minutes. Athletes will choose one based on their daily readiness and time availability. 

Step 3: Perform in a circuit style, rest whenever you need, and measure total rounds completed.


  1. Highlight important cues of each exercise
  2. If 40 minutes are selected, we recommend adding 5 minutes break for tissue hydration. 
  3. Athletes' primary focus is on high-quality movement

Click on the link below to access StrengthCon programming.


Click on the link below to watch all exercises together, and then view them one by one below.
Each exercise is in "picture in picture"; water and dry land execution to observe whole-body movement.


To download both, exercises poster and programming slides, make sure to select ”Materials” in this lesson.