THE ATHLETE'S PLAYBOOK
Master Reference · 3 Training Systems
THE ATHLETE'S
PLAYBOOK
A comprehensive distillation of three programs by Will Ratelle and Blaine McConnell — covering strength, hypertrophy, explosive power, sprinting, jumping, Olympic lifting, and conditioning. Every session annotated with KPIs, RPE targets, stimulus type, and strategy.
00
INTRO & AUTHORS
Context · Philosophy · Who This Is For
🏋️
Will Ratelle
Former elite athlete, founder of W2 Performance. 5'10", 240 lbs, can dunk a basketball. His philosophy: train for genuine athletic ability — be strong, explosive, powerful, and resilient. Combines sports science with hard-won practical wisdom. Author of The Hoss Project, Launch 2.0, and co-author of HOSS+UNIT.
⚡
Blaine McConnell
Former elite athlete, coaching partner to Will Ratelle. Co-creator of HOSS+UNIT. Near-identical coaching philosophy — both believe everyone should train like an athlete: sprint, jump, Olympic lift, and strength train as a unified approach to physical development.
Core Shared Belief: Everyone can and should train like an athlete. Being strong is not enough — you must also be explosive, fast, and conditioned. The weight room is a tool to support athletic output, not an end in itself.
01
The Hoss Project
A 10-week strength & hypertrophy program biased toward gaining strength and muscle mass while staying athletic. Phases 1–5 with plyometrics and sprints woven in. Ideal for those who want to get bigger and stronger without sacrificing athleticism.
Strength + Hypertrophy Primary
02
Launch 2.0
An advanced 4-phase athletic performance program where sprinting and jumping are the TOP priorities. Weight room work is minimal — its job is to support explosive ability. Designed for advanced athletes who already have a solid strength base.
Speed + Jump Primary
03
HOSS+UNIT
A 9-week collaboration combining Ratelle's and McConnell's approaches. A true athlete's program: sprint, jump, Olympic lift, and strength train in one cohesive system. 6 training days per week with a dedicated aerobic day. 3 phases × 3 weeks.
Full Athlete Development
Use The Hoss Project if…
You want to primarily gain strength and size but stay athletic. You're comfortable with barbell lifts. You want a structured hypertrophy/strength block, or you're not in an active sport season.
Use Launch 2.0 if…
You're already strong and want to maximize jumping, sprinting, and overall athletic expression. You have 2+ years of training history. You play a sport and need the movement qualities that express your strength. Advanced athlete.
Use HOSS+UNIT if…
You want the complete athlete experience — strength, speed, jumps, Olympic lifts, and conditioning all in one program. You can commit to 6 days per week. You want both coaches' methodology combined.
01
UNIFIED FRAMEWORK
Governing Principles Behind All Three Programs
"As long as you stimulate the organism to a level it has never been stimulated before… results and adaptations will follow." — Joel Smith (cited by Ratelle)
The Two Master Goals
Goal 1: Improve one's ability to produce high outputs and capacities (peak force, rate of force development, sustained efforts).
Goal 2: Expand upon the contexts in which those outputs and capacities can be expressed and demonstrated.
Goal 2: Expand upon the contexts in which those outputs and capacities can be expressed and demonstrated.
Launch 2.0 Priority Pyramid
This order is intentionally inverted from most programs — it's the key philosophical insight:
① MAXIMAL EFFORT SPRINTING — Accelerations + Max Velocity
② MAXIMAL EFFORT APPROACH JUMPS — Variety of Take-offs
③ INTENSIVE & EXTENSIVE PLYOMETRICS
④ VARIOUS INTENSIVE JUMPING
⑤ HEAVY STRENGTH TRAINING
⑥ AEROBIC CONDITIONING
6 Core Training Principles
- 01High FrequencyThe more often you train something, the more efficient you become at it. Shorter, more frequent sessions allow greater effort and reduce residual fatigue compared to infrequent mega-sessions. Micro-dosing works.
- 02Specificity + Variation (Dual Principle)Specificity means training the actual task (jump if you want to jump better). Variation means regularly changing parameters — ROM, resistance type, unilateral/bilateral, contraction type — because desensitization kills adaptation. The more advanced the athlete, the more variation is needed to keep stimulating progress.
- 03Maximal Intent with RelaxationEvery sprint and jump must be maximal intent — but paradoxically, with relaxation. Tension during maximal efforts slows you down. For lifting: attempt to move the load as fast as possible. The load forces slowness; the intent must be explosive regardless. Two-foot jumpers who try to "muscle" a one-foot jump slow themselves down this way.
- 04Progressive Overload (Non-Linear)Overload does NOT mean adding weight every session. Overload can mean: a higher hurdle, same load moved faster, slower eccentric, more reps, same weight at lower RPE. Progress is non-linear. Never underdose to artificially "progress" — that's just delayed proper dosing.
- 05Fatigue Affects Explosiveness FirstWhen fatigued, sprint/jump performance declines BEFORE lifting does — you can grind a heavy squat but cannot fake a sprint time. If jump/sprint performance drops while lifting stays fine, REDUCE LIFTING first. The lifting stress spills into explosive output more than vice versa.
- 06Stimulus Over "Power Output"The concept of "training for power" via trap bar jumps is explicitly rejected. Trap bar jumps are too light to build maximal strength and too slow to build speed — they train neither end of the force-velocity curve. Lift heavy (force), sprint (velocity). Power in the middle handles itself.
Mechanisms of Muscle Growth
⚙️
Mechanical Tension
The PRIMARY driver of hypertrophy and strength. Created by high force + muscle stretch. Practically: lift heavy weights and attempt to move them fast. The load slows you down, creating slow contraction + high motor unit recruitment = maximum mechanical tension.
🧠
Motor Unit Recruitment
High threshold motor units must be recruited for effective hypertrophy (Henneman's size principle — recruited small to large). Central fatigue reduces recruitment. This is why 3+ min rest periods are superior — they allow the CNS to recover and maintain high-threshold recruitment on subsequent sets.
📏
Range of Motion
Larger ROM under load increases fiber length to a greater degree. Greater ROM places more stress on passive muscle elements (Titin). Research favors full ROM for hypertrophy. Do NOT sacrifice ROM for heavier weights on main lifts.
⏱️
Velocity of Contraction (Tempo)
Slow contractions with HIGH INTENT are best. Don't intentionally move slowly — try to move fast, but the heavy load forces slowness. This combination (slow speed + explosive intent) = maximum motor unit recruitment + mechanical tension.
💥
Peripheral vs Central Fatigue
Peripheral: Muscle itself weakens — CNS compensates by increasing motor unit recruitment. This slow + high recruitment combo is ideal for hypertrophy. Central: CNS can't activate muscles fully. Kills motor unit recruitment. Short rest intervals increase central fatigue — avoid them for strength/hypertrophy.
🔬
Metabolic Stress & Tissue Damage
Secondary (not primary) mechanisms. Metabolic stress from moderate rest periods adds to hypertrophy but isn't the primary driver. Excessive tissue damage reduces net MPS gains — it shifts resources from building new fibers to repairing old ones. Train hard but not destructively.
Hormonal Note: While IGF-1, testosterone, and GH support adaptation, chasing hormonal responses via short rest periods is counterproductive. Research shows hormonal differences from short vs. long rest disappear by week 10. Focus on the training stimulus, not the hormonal response.
RPE Scale — How Ratelle & McConnell Use It
RPE is not used like a powerlifter uses it (RPE 8 ≠ exactly 2 reps in reserve). It describes the overall difficulty of the set.
1
WARMUP
2
EASY
3
LIGHT
4
MODER.
5
MEDIUM
6
WORK
7
HARD
8
V.HARD
9
NEAR MAX
10
FAILURE
McConnell's RPE Framing: Think of it as "how much more weight could I have added and still completed the same number of reps?" If you did 5 reps at 405 lbs and feel you could have done 5 at 415, that's RPE 9. Every 5 lbs above that reduces RPE by 1. This is more practical than treating RPE as strict RIR.
RIR (Reps in Reserve)
Used for higher-rep accessory work. "RIR 2-3 on a set of 15" means you could have done 2-3 more reps after completing rep 15. More intuitive at higher rep ranges.
Percentages — Use as a Guide, Not Gospel
Your strength can fluctuate ±20% day-to-day (sleep, hydration, fatigue). Use percentages as a starting point, then adjust by feel using RPE. As you get stronger mid-program, your 1RM shifts — percentages become less reliable. RPE is always primary.
Progressive Overload — The Full Picture
The Key Insight: Get stronger first, THEN lift heavier — not the other way around. Adding load before you're genuinely stronger just accumulates fatigue unnecessarily.
Ways to Progressively Overload (Beyond Adding Weight)
- Moving the same load faster than the previous session
- Slower eccentric with the same load
- More reps with the same load at same RPE
- Same load at a lower RPE (genuine improvement in efficiency)
- A higher hurdle to jump over
- Greater range of motion through the same exercise
- Novel stimulus — accommodating resistance, different stance, unilateral variation
The Under-Dosing Trap: Starting too light to "progressively overload" week to week (135→145→155 when you were capable of 155 from day one) is not real progress — it's just delayed proper dosing. Use challenging loads from session one and let true adaptation guide future loads.
Fatigue Management
The Golden Rule: Explosiveness Degrades First
Lift performance can be maintained through accumulated fatigue — you can grind a heavy squat even when tired. But you cannot fake a sprint time or a vertical jump height. This is the most important fatigue signal to monitor.
🚨 Signal: Sprint/Jump Performance Drops
→ REDUCE LIFTING first, even if lifting still feels good.
→ Keep 1-2 exercises, 1-2 working sets, no grinders — for 3-5 days.
→ Lifting fatigue spills into explosive work more than vice versa.
→ Keep 1-2 exercises, 1-2 working sets, no grinders — for 3-5 days.
→ Lifting fatigue spills into explosive work more than vice versa.
✅ Recovery Protocol
→ 3-5 days of reduced lifting (1-2 exercises, 1-2 sets, no grinders).
→ Steady state aerobic work at low intensity (restorative).
→ Use Cleans as your squats during this period — sufficient stimulus, far less fatigue.
→ Steady state aerobic work at low intensity (restorative).
→ Use Cleans as your squats during this period — sufficient stimulus, far less fatigue.
🔄 HOSS+UNIT Deload Protocol
→ After Week 3 of any phase, if needed.
→ Loads: ~65% of 1RM or heaviest lifted that phase.
→ Sets: ~70% of normal volume.
→ Maintain frequency and exercises — just reduce load and volume.
→ Loads: ~65% of 1RM or heaviest lifted that phase.
→ Sets: ~70% of normal volume.
→ Maintain frequency and exercises — just reduce load and volume.
Rest Periods
Strength Training: Full rest = 2-5 minutes. Longer rest is almost always better for strength and hypertrophy. Short rest increases central fatigue and reduces quality of subsequent sets.
Sprints & Jumps: Full recovery between sets (walk back = rest). Quality > quantity. One poor-quality sprint is worse than two fewer perfect sprints.
Sprints & Jumps: Full recovery between sets (walk back = rest). Quality > quantity. One poor-quality sprint is worse than two fewer perfect sprints.
02
KPI REFERENCE GUIDE
Stimulus · Strategy · Energy Systems · Metrics
KPI Color Legend
⚡ POWER
💨 VO₂MAX
🔴 LACTATE TH.
🔄 MIXED/HYPER
🏋 MAX STRENGTH
🌊 AEROBIC
Energy System Overview
Session Type KPI Profiles
| Session Type | Stimulus | Energy System | Intensity | Rest Protocol | Recovery Cost |
|---|---|---|---|---|---|
| Max Sprints (10-25 yds) | ⚡ POWER | ATP-PC | Maximal | Full (walk back) | ⚡⚡⚡⚡ |
| Approach Jumps | ⚡ POWER | ATP-PC | Maximal | As needed/Full | ⚡⚡⚡⚡ |
| Olympic Lifts | ⚡ POWER 🏋 STR | ATP-PC | RPE 7–10 | Full (2-3 min) | ⚡⚡⚡ |
| Heavy Compound Lifts | 🏋 MAX STR | ATP-PC/Alactic | RPE 7–10 | Full (3-5 min) | ⚡⚡⚡ |
| Back-off Sets / Hypertrophy | 🔄 MIXED | Alactic/Glycolytic | RPE 6–8 | Full (2-3 min) | ⚡⚡ |
| Extensive Plyometrics | ⚡ POWER | ATP-PC | Sub-max | Incomplete (30-60s) | ⚡⚡ |
| Tempo Runs (65-75% speed) | 💨 VO₂MAX | Aerobic/VO₂ | 65-75% max speed | 30-45 sec/rep, 1-2 min/set | ⚡ |
| Lactate Intervals (Bike) | 🔴 LACTATE TH. | Glycolytic | Near max 20-45 sec | 1:3 to 1:6 work:rest | ⚡⚡ |
| Steady State Aerobic | 🌊 AEROBIC | Oxidative | Borg 9-13 / Zone 2 | Continuous 20-45 min | ⚡ (Restorative) |
03
THE HOSS PROJECT
Will Ratelle · 10-Week Strength & Hypertrophy
10
Weeks
5 Phases
4
Days/Week
Upper / Lower Split
45–90
Minutes
Per Session
Program Bias: (1) Gaining Strength, (2) Gaining Muscle Mass. Athletic qualities are maintained but are not the primary focus. For sprint/jump priority, see Launch 2.0.
Structure
- Phase 1 (Weeks 1–2): 3-day full body split (Mon/Wed/Fri). Introduction to all methods.
- Phases 2–5: 4-day upper/lower split (Mon/Tue/Thu/Fri). Escalating intensity each phase.
- Jumps & Sprints: Woven into every phase — usually to start each session before lifting.
- Phase 5 (Week 10): Peak week — 1RM testing on Back Squat, Bench Press, and Deadlift.
PHASE 1 — Foundation
WEEKS 1–2 · FULL BODY · 3 DAYS/WEEK
▼
DAY 1
Full Body — Horizontal Jump + Front Squat + Bench
POWERSTRMIXED
▶
| Exercise | Sets | Reps | Load/RPE | Tempo | Rest | Notes |
|---|---|---|---|---|---|---|
| Single Leg Horizontal Jump | 3–5 | 5e | Maximal | Explosive | Full | POWER Broad jump, heiden, seated broad etc. |
| Double Leg Horizontal Jump | 3–5 | 3–5 | Maximal | Explosive | Full | POWER Broad jump, seated broad, triple broad etc. |
| Front Squat | 3 | 6 / 8 / 10 | RPE 8 each set 77-79% / 73-76% / 70-72% | Normal | Full | STR Good depth each rep. ROM video |
| Bench Press | 3 | 10 / 8 / 6 | RPE 8 each set 70-72% / 73-76% / 77-79% | Normal | Full | STR Reverse pyramid — descending reps, ascending load |
| RDL | 3 | 6 | RPE 8 | 3s Eccentric | Full | MIXED Slow eccentric for max hamstring stretch and tension |
| Pull Up | 3 | 10 | RPE 8–9 | Normal | Full | MIXED Full ROM, dead hang at bottom. Alt: assisted or eccentric only |
DAY 2
Full Body — Resisted Sprint + Deadlift + OHP
POWERSTR
▶
| Exercise | Sets | Reps | Load/RPE | Tempo | Rest | Notes |
|---|---|---|---|---|---|---|
| Resisted Sprints | 1 | 6–8 | Maximal | Explosive | Full | POWER 10-15 yd. Light resistance (prowler/sled/hill) — shouldn't significantly reduce sprint mechanics |
| Deadlift | 3 | 6 / 8 / 10 | RPE 7–8 77-79% / 73-76% / 70-72% | Normal | Full | STR Alt: Trap bar deadlift |
| Barbell OH Press | 3 | 6 / 8 / 10 | RPE 7–8 | Normal | Full | STR |
| Bulgarian Split Squat | 2 | 6 | RPE 6–7 | 3s Ecc, 1s Iso | 2-3 min | MIXED DBs, feel stretch in quads/hip flexors |
| Deficit Push Up | 2 | 10 | RPE 7 | 2s Iso at bottom | 2-3 min | MIXED Add load, feel stretch in pecs |
| Bent Over Rear Delt Fly (Myo-reps) | 1 | 15 + 5 sets of 5 | Myo-reps | Normal | 15-30s btw | MIXED Single arm on bench. Pick weight for 4-6 back-off sets of 5. |
DAY 3
Full Body — Vertical Jump + Back Squat + Incline + Nordic
POWERSTR
▶
| Exercise | Sets | Reps | Load/RPE | Tempo | Rest | Notes |
|---|---|---|---|---|---|---|
| Single Leg Vertical Jump | 3–5 | 3e | Maximal | Explosive | Full | POWER Box jump, hurdle jump, step-up jump etc. |
| Double Leg Vertical Jump | 3–5 | 3–5 | Maximal | Explosive | Full | POWER Box jump, hurdle jump, seated box jump etc. |
| Back Squat | 4 | 6 | RPE 7–8 70-79% | Normal | Full | STR Controlled reps, good depth every rep |
| Incline Bench Press | 4 | 6 | RPE 7–8 70-79% | Normal | Full | STR Controlled reps |
| Nordic Hamstring Curl | 3–4 | 5 | Supramaximal | Slow Eccentric | Full | MIXED Eccentric-only. Add load if able. Alt: GHR |
| DB Row (Rest-Pause) | 3–4 | 10-12 + 3-5 | Near Max | Normal | Full | MIXED Rest-pause: 10-12 reps → 15-30s rest → 3-5 more reps |
PHASE 2 — Development
WEEKS 3–5 · UPPER/LOWER · 4 DAYS/WEEK
▼
DAY 1
Upper — Consecutive Hurdle Jumps + Incline Bench (Slow Ecc) + Pull Ups
POWERSTR
▶
| Exercise | Sets | Reps | Load/RPE | Tempo | Rest | Notes |
|---|---|---|---|---|---|---|
| Single Effort Horizontal Jumps | 3–5 | 5 | Maximal | Explosive | As needed | POWER |
| Consecutive Hurdle Jumps | 3–5 | 5–8 | Maximal | Explosive | As needed | POWER Mini timing hop between hurdles. Alt: tuck jump, depth jump onto box/hurdle |
| Incline Bench Press | 4–5 | 3 | RPE 8–9 75-80% of flat bench 1RM | 4-6s Eccentric | Full | STR |
| Pull Ups | 4–5 | 5 | RPE 8–9 | 4s Eccentric | Full | STR Add load if possible, dead hang each rep |
| Dips | 3–5 | 6–8 | Challenging | 4s Eccentric | As needed | MIXED Add load, full stretch at bottom |
| Inverted Row | 3–5 | 8–10 | Challenging | 4s Eccentric | As needed | MIXED Chest to bar at top |
| Barbell Curl (Myo-reps) | 1 | 15 + sets of 5 | Myo-reps | Normal | 15-30s | MIXED |
DAY 2
Lower — Loaded SL Vertical Jump + Back Squat (Slow Ecc)
POWERSTR
▶
| Exercise | Sets | Reps | Load/RPE | Tempo | Rest | Notes |
|---|---|---|---|---|---|---|
| Loaded Single Leg Vertical Jumps | 3–5 | 3–5 | Maximal | Explosive | Full | POWER DBs, barbell, vest, med ball etc. |
| Back Squat | 4–5 | 3 | RPE 8–9 78-83% | 4-6s Eccentric | Full | STR |
| Deficit Split Squat | 3–4 | 5 | RPE 7–8 | 3s Ecc, 2s Iso | Full | MIXED |
| Nordic Hamstring Curl | 3–4 | 5 | Heavy | Slow Eccentric | Full | MIXED Add load or complete concentric if able |
| Seated Calf Raise | 2–3 | 15–20 | RIR 2–3 | Normal | Incomplete | Elevated forefoot, big ROM |
| KB Swing | 2–3 | 15–20 | Heavy KB | Explosive | Incomplete | MIXED Alt: cable pull-through or band |
DAY 3
Upper — Sprints + Bench Back-off + Chest Supported Row
POWERSTR
▶
| Exercise | Sets | Reps | Load/RPE | Tempo | Rest | Notes |
|---|---|---|---|---|---|---|
| Sprints | 1 | 8–10 | Maximal | Explosive | Full | POWER 15-20 yd sprints |
| Bench Press | 3 | 6 / 10 / 10 | RPE 8-9 top set (~83-85%) RPE 6-8 back-off (~80-85% of top) | Normal | Full | STR 6RM with some left in tank → 2 back-off sets of 10 |
| Chest Supported Row | 3–4 | 6–8 | RPE 8–9 | 2s pause at top | Full | MIXED Full stretch each rep, elevate bench if needed |
| Deficit Push Up | 3–4 | 6–8 | RPE 7–8 | Slow Eccentric | Full | MIXED Full stretch at bottom, add load |
| Barbell Curl (Myo-reps) | 1 | 15 + sets of 5 | Myo-reps | Normal | 15-30s | MIXED |
| Triceps Extension (Myo-reps) | 1 | 15 + sets of 5 | Myo-reps | Normal | 15-30s | MIXED Cable if available |
DAY 3 (cont.)
Note: Phase 2 Day 3 also includes Single Arm OH Press + Isometrics
STR
▶
Hoss Project Phase 2 Day 3 also includes (after accessory work): Single Arm OH Press in lunge position (4×8+3 rest-pause, RPE 8-9) — press with arm opposite to the knee on the ground; Pull Up Dead Hang (1-2 sets × 1-2 min isometric, add load if 2 min is easy); Deficit Push Up Isometric (1-2 sets × 1-2 min, at bottom position, add load if 2 min is easy). These are isometric holds for connective tissue health and motor unit recruitment.
DAY 4
Lower — Loaded Jumps + Deadlift Back-off + Split Squat
POWERSTR
▶
| Exercise | Sets | Reps | Load/RPE | Tempo | Rest | Notes |
|---|---|---|---|---|---|---|
| Loaded Jumps | 4–6 | 3–5 | Maximal | Explosive | Full | POWER Choice of jump type |
| Deadlift | 3 | 4-6 / 8-10 | RPE 8-9 top (~83-89%) RPE 6-8 back-off (~80-85% of top) | Normal | Full | STR Alt: Trap bar deadlift or RDL |
| Bulgarian Split Squat | 2–4 | 3 | RPE 7–8 | 4-6s Eccentric | Full | MIXED |
| Leg Curl (Rest-Pause) | 2–3 | 10 + 3-5 | Challenging | Normal | As needed | MIXED Alt: machine, band, GHR |
| Isometric Lunge | 1–2 | 30-45s | Heavy | Isometric | As needed | Front heel elevated. Near failure. Alt: deficit |
PHASES 3–5 — Intensification & Peak
WEEKS 6–10 · PROGRESSIVE RAMP TO 1RM
▼
Phase 3 (Weeks 6–7): Top sets hit RPE 8-9 at 83-93%. Primary lifts: 3RM and 5RM top sets → back-off sets at 80-88%. Sprints: contrast method introduced (resisted + unresisted alternating). Approach jumps (10-15 min free session) appear. Upper day variation: bench/back squat from pins, landmine rows, single arm OHP in lunge position. Isometrics: dip hold, deficit push up isometric.
Phase 4 (Weeks 8–9): Top sets 88-93%. Free jump sessions 10-15 min (maximal for height/distance). Top speed sprints (10-20 yd build + 10-15 yd top speed). Contrast sprints continue. DB/KB floor press added. Pin bench from bottom position (dead-stop press).
Phase 5 (Week 10 — PEAK): 1RM tests on Bench Press, Back Squat, and Deadlift. After 1RM, drop to 80-85% for 2×5 back-off sets. Jumps remain free/maximal sessions. This is the culminating week — come in rested. The 1RM establishes a new baseline for future programming.
Loading Arc Summary (Main Lifts)
| Phase | Weeks | Top Set Reps | Load | Top RPE | Back-off RPE |
|---|---|---|---|---|---|
| 1 | 1–2 | 6, 8, 10 | 70–79% | 8 | — |
| 2 | 3–5 | 3–6 top / 8–10 back | 78–89% top | 8–9 | 6–8 |
| 3 | 6–7 | 3–5 top / 8 back | 83–93% top | 8–9 | 6–8 |
| 4 | 8–9 | 3 top / 6–8 back | 88–93% top | 9ish | 6–8 |
| 5 | 10 | 1RM → 5, 5 | 100% → 80–85% | 10 | 6–8 |
Exercise Selection Freedom: No exercise is mandatory. Replace any exercise with one that provides a similar stimulus. The exercise library at the end of the Hoss Project PDF lists full options for every movement category (push, pull, squat, hinge, horizontal/vertical jumps, sprints). ▶ Warm-up guide · ▶ Volume & RPE guide · ▶ Conditioning guide
04
LAUNCH 2.0
Will Ratelle · Advanced Athletic Performance Program
4
Phases
2-4 weeks each
7
Sessions/Phase
You set the split
0
Filler Exercises
Every set matters
"Speed builds strength for athletic tasks just as much or even more than strength builds speed." — Will Ratelle
Core Distinction: Sprinting #1, Jumping #2, Lifting #5. The weight room's job is to SUPPORT explosive output. If sprint/jump performance drops, reduce lifting first, not the speed work. This is non-negotiable.
Program Structure (Per Phase)
- 2 Sprint/Plyo days — sprints + jumps/bounds + conditioning finish
- 1 Pure Plyometrics day — extensive plyos without sprints
- 2 Upper body strength days
- 2 Lower body strength days
Combine or separate sessions as your schedule allows. No rigid weekly template — autoregulate. Stay on each phase as long as you're making progress; move on when stalled or overly fatigued.
PHASE 1 — Base Building
2–4 WEEKS · FOUNDATION
▼
SP/PL 1
Sprint + Broad Jump + Power Skips + 1.5mi Easy Run
POWERAEROBIC
▶
| Exercise | Reps/Dist | Intensity | Rest | Notes |
|---|---|---|---|---|
| 800m Run (Warm-up) | 800m | Moderate | — | This IS the warm-up. Gradually increase intensity out of it |
| Build Up Sprints | 30-40 yds | 80-97% | Walk back | POWER Gradually gain speed, near full speed last 5-10 yds |
| Consecutive Broad Jumps | 15 yds | Maximal | As needed | POWER Cover 15 yds in fewest jumps possible |
| Power Skips | 30 yds | Maximal | As needed | POWER Height AND distance. Fewest skips. Don't sacrifice fluidity for power. |
| 10-15 Yard Sprints | 8–12 reps | Maximal | Near full / Full | POWER Time if possible. Race an opponent if possible. Mix up starting positions. |
| 1.5 Mile Run (Finish) | 1.5 miles | 60-70% HR Max | — | AEROBIC Easy. Restorative, not a workout. |
PL 2
Extensive Plyometrics — Hops, Lunge Jumps, Hurdle Sequences
POWER
▶
| Exercise | Sets/Time | Intensity | Rest | Notes |
|---|---|---|---|---|
| 800m Run (Warm-up) | 800m | Moderate | — | Warm-up |
| 1 & 2 Foot Hops | 1 each × 15-20 yds | Extensive | Incomplete | POWER L/R single leg + double leg. Forward, lateral, medial, backward. |
| Lunge Jumps | 10 min | Near Max | As needed | POWER Sets of 3-10 reps. Stationary, moving, various patterns. |
| Ascending Consecutive Hurdle Jumps | 4-8 reps / 10 min | Near Max/Max | Near full | POWER Final hurdle is highest. Mini timing hop between each hurdle. |
| Lateral Consecutive Hurdle Jumps | 4-8 reps / 10 min | Near Max/Max | Near full | POWER Side to side over one hurdle. |
| Zig Zag Cone Hops | 3–5 sets × 6-12 cones | Extensive | As needed | POWER Goal: limited ground contact time per hop. |
SP/PL 3
Bounding + Flying 10s + Tempo Run Finish
POWERVO₂MAX
▶
| Exercise | Reps/Dist | Intensity | Rest | Notes |
|---|---|---|---|---|
| 800m Run (Warm-up) | 800m | Moderate | — | Warm-up |
| Build Up Sprints | 30-40 yds | 80-97% | Walk back | POWER |
| Alternate Bounding | 30 yds | Maximal | As needed | POWER Cover 30 yds in fewest bounds. Height AND distance. Don't sacrifice fluidity. |
| Single Leg Bounds for Height | 10-15 yds | Near Max | As needed | POWER 6-7 bounds over the distance. Don't sacrifice power for fluidity. |
| 10-20 Yard Sprints | 3–4 reps | Maximal | Full | POWER |
| Flying 10 (10-15 yd build) | 4–6 reps | Maximal | Full | POWER Build quickly to top speed, hold top speed for 10 yds |
| Tempo Runs (Finish) | 10-16 reps × 75-100 yds | 65-75% max speed | 30-45s rep / 1-2 min set | VO₂MAX Stay aerobic throughout. Total ~15-20 min. ▶ Video |
STR 1
Upper — Power Clean + Hang Clean + Bench + Pull Up + Push Up
POWERMIXED
▶
| Exercise | Sets | Reps | Load/RPE | Rest | Notes |
|---|---|---|---|---|---|
| Power Clean + Hang Clean | 2–3 | 2 + 2 | 70-77% | Full | POWER 2 power cleans → 2 hang cleans. Alt: Knee Jump to Feet + Jump |
| Bench Press | 2 | 10 | RPE 7–8 (~70%) | Full | MIXED Take warm-up sets to dial in weight |
| Pull Up | 2 | 10 | RPE 7–8 | Full | MIXED Full dead hang each rep. Alt: lat pull down |
| Push Up | 2 | 10 | RPE 7–8 | As needed | MIXED Add load if possible |
| Weighted Sit Up | 2 | 10 | RPE 6–7 | As needed | Keep legs straight |
STR 2
Lower — Seated Jumps + Front/Back Squat + RDL + Hip Adduction
POWERMIXED
▶
| Exercise | Sets | Reps | Load/RPE | Rest | Notes |
|---|---|---|---|---|---|
| Seated Jumps | 1 | 12 min | Maximal | As needed | POWER Vary goals (height vs distance), vary box height. Alt: CMJ |
| Front / Back Squat | 2 | 10 | RPE 7 (~70%) | Full | MIXED Full depth each rep |
| RDL | 2 | 10 | RPE 7 | Full | MIXED |
| Side Lying Hip Adduction | 1 | 10 | N/A | N/A | Large ROM. Tissue health focus. |
STR 3
Upper — Power Snatch + Hang Snatch + Incline + Dips + Row
POWERMIXED
▶
| Exercise | Sets | Reps | Load/RPE | Rest | Notes |
|---|---|---|---|---|---|
| Power Snatch + Hang Snatch | 2–3 | 2 + 2 | 70-77% | Full | POWER |
| Incline Bench Press | 3 | 1 / 5 / 10 | RPE 6-7s (mildly challenging single → ~80-85% for 5 → ~60-65% for 10) | Full | STR |
| Dips | 2 | 8 / 12 | RPE 6–7 | As needed | MIXED |
| Alternating Chest Supported Row | 2 | 8 / 12 | RIR 3–4 | As needed | MIXED Hold top while rowing opposite arm |
| Standing Side Bend | 2 | 10 | RIR 3–4 | As needed | Full ROM lateral flexion |
STR 4
Lower — Squatted Plyos + Deadlift + High Box Step Up + Calf
POWERSTR
▶
| Exercise | Sets | Reps | Load/RPE | Rest | Notes |
|---|---|---|---|---|---|
| Squatted Plyos | 1 | 12 min | N/A | As needed | POWER Jump rhythmically while staying LOW/squatted. Limit full extension each jump. Great warm-up quality. Trains elasticity at deep ranges. |
| Deadlift | 3 | 1 / 5 / 10 | RPE 6-7 (mildly challenging single → ~80-85% for 5 → ~60-65% for 10) | Full | STR |
| High Box Step Up | 2 | 8 / 12 | RPE 6–7 | As needed | MIXED Bar on back preferred. Alt: skater squat, pistol, reverse lunge |
| Seated Calf Raise | 2 | 15 / 20 | RIR 3–4 | As needed | Single or double leg |
PHASES 2–4 — Progressive Intensification
KEY CHANGES PER PHASE
▼
Phase 2 (2-4 wks): Jumps → hurdle+broad combos, triple jump, 90-degree broad jumps, multi-directional hurdle sequences, Heiden jumps (10 min). Sprints → add curvilinear sprints, flying 10 with 20-yd build, float-fly sprints. Strength → tempo work (3-4s eccentric on bench/squat), AMRAP pin squat/bench, Power Clean at 73-81%, Jerk (split/power), pin bench AMRAP. Lower: Nordic with 4-5s eccentric, Hand-Supported SL RDL. ▶ Approach jump video
Phase 3 (2-3 wks): Approach jumps = primary jump work (10-15 min free blocks). Zig-zag broad/bounds. Straight-leg bounding. Flying 10s with 20-30 yd build, 40-60 yd sprints. Strength → Block clean/snatch (73-81%), Plyo pull-ups (12 min), Plyo dips (12 min), BTN jerk, Depth jumps (15-20 reps), Pistol squats. Giant sets (20-25 reps) for OHP and squat. Optional lactate bike intervals.
Phase 4 (1-2 wks — Peak): EMOM-style lifting (bench + dips 10-12 min EMOM at 75-80%). Drop & Catch RDL (fast eccentric). Submaximal repeated sprints (80-90% effort, 10-15 reps). Maximum flying 10s with longest builds. Olympic complexes at 75-85% (Jerk/Hang Snatch, Power Clean + Clean). Heavy singles + back-off sets on incline press and deadlift. This phase peaks performance, not volume.
Videos mentioned in Launch 2.0: ▶ Novel sprinting 1 · ▶ Novel sprinting 2 · ▶ Progressive overload · ▶ Autoregulation
05
HOSS+UNIT
Ratelle × McConnell · 9-Week Full Athlete Program
9
Weeks
3 Phases × 3 Weeks
6
Days/Week
Incl. aerobic day
+1
Optional Deload
After any Week 3
Philosophy: Everyone should train like an athlete. Sprint, jump, Olympic lift, and strength train — all in one. Deload if needed after Week 3: ~65% load, ~70% volume, maintain frequency and exercises.
Weekly Template
- Day 1: Approach Jumps + Sprints + Olympic Snatch variation + Lower Strength (Box/Anderson Squat + Hinge)
- Day 2: Upper Strength (Explosive Push-Up + Bench variation + Weighted Pull Ups + DB Muscle Snatch + Biceps)
- Day 3: Horizontal Jumps + Fly 10 Sprints + Front Squat + Nordic Hamstring Curl
- Day 4: Aerobic Work — Steady State only (Borg RPE 9-13)
- Day 5: Upper Strength (Explosive Push-Up + Push Press/Jerk + Row + Weighted Dips + Shoulders)
- Day 6: Seated/Depth Jumps + Olympic Clean variation + Back Squat + BB RDL
PHASE 1 — Foundation (Weeks 1–3)
RPE RAMP: W1 RPE 7 → W2 RPE 8-8.5 → W3 RPE 9-10
▼
DAY 1
Approach Jumps + Sprints + Hang Power Snatch + Box Squat + SL RDL
POWERSTR
▶
| Exercise | Sets | Reps | W1 / W2 / W3 Load | Rest | Notes |
|---|---|---|---|---|---|
| Approach Jumps (3-5 step) | 1 | 20 total | BW / Explosive | As needed | POWER To box or over hurdle |
| Sprints | 2 | 6 total (2×10m, 2×15m, 2×20m) | Maximal | 60s btw reps / Full btw sets | POWER |
| Hang Power Snatch | 3–5 | 4 | 65-70% all weeks | Full | POWER Alt: Hang Snatch Pull |
| Box Squat (at parallel) — Top Set | 1 | 5 | W1: RPE 7 / W2: RPE 8 / W3: RPE 9 | Full | STR |
| Box Squat (at parallel) — Back-off | 4 | 5 | 15-20% less than top set | As needed | STR |
| Single Leg RDL | 3–4 | 6–8 | RPE 7–8 all weeks | As needed | MIXED BB or DB |
DAY 2
Upper — Explosive Push Up + CG Bench + Wtd Pull Up + DB Muscle Snatch
POWERSTR
▶
| Exercise | Sets | Reps | W1 / W2 / W3 Load | Rest | Notes |
|---|---|---|---|---|---|
| Explosive Push Up onto Box | 4 | 2 | BW — challenging height | As needed | POWER |
| Close Grip Bench Press | 4 | 6 | W1: 70% / W2: 75% / W3: 80% | Full | STR |
| Weighted Pull Up | 4 | 8–10 | 10-15% BW all weeks | Full | STR Alt: BW or assisted |
| Dual DB Muscle Snatch | 3 | 8–10 | RPE 7 all weeks | Full | Alt: Cuban Press |
| Biceps (Myo-reps) | 2 | 10 + 3-5 | N/A | As needed | MIXED |
DAY 3
SL Broad Jump + Fly 10 + Front Squat + Nordic Curl
POWERSTR
▶
| Exercise | Sets | Reps | W1 / W2 / W3 Load | Rest | Notes |
|---|---|---|---|---|---|
| Single Leg Broad Jump | 4 | 3L + 3R | BW / Explosive | Full | POWER |
| Fly 10 Sprint | 1 | 6–8 | 10m build / 10m fly | Full | POWER Phase 2+: 15m build. Phase 3+: 15m fly. |
| Front Squat — Top Set | 1 | W1: 5 reps / W2: 5 reps / W3: 5 reps | W1: RPE 7 / W2: RPE 8.5 / W3: RPE 10 | Full | STR |
| Front Squat — Back-off | 3 | W1: 7 reps / W2: 5 reps / W3: 3 reps | 15-20% less all weeks | Full | STR |
| Nordic Hamstring Curl | 4 | 4–6 | BW / 3-5s lowering | Full | MIXED Band-assisted or push-up-assisted if needed |
DAY 4
AEROBIC WORK — Steady State Only
AEROBIC
▶
Steady State Aerobic — All Phases, All Weeks
Borg RPE 9-13 (≈118-153 BPM). Minimum 20 minutes, up to 45 min.
Progress by DURATION first, then intensity.
Options: stationary bike, airdyne, run, row, sled/prowler
Key rule: Sustain the effort continuously. Don't go too hard and stop at 8 min — that defeats the purpose. Think "heart & lungs," not muscle burn.
Borg RPE 9-13 (≈118-153 BPM). Minimum 20 minutes, up to 45 min.
Progress by DURATION first, then intensity.
Options: stationary bike, airdyne, run, row, sled/prowler
Key rule: Sustain the effort continuously. Don't go too hard and stop at 8 min — that defeats the purpose. Think "heart & lungs," not muscle burn.
DAY 5
Upper — Explosive Push Up + Push Press + Pendlay Row + Wtd Dips
POWERSTR
▶
| Exercise | Sets | Reps | Load (All Weeks) | Rest | Notes |
|---|---|---|---|---|---|
| Explosive Push Up onto Box | 4 | 2 | BW | As needed | POWER |
| Push Press | 4 | 4 | 60-70% | Full | POWER Explosive leg drive + press |
| Pendlay Row | 4 | 6–8 | RPE 7–8 | Full | STR Alt: machine row |
| Weighted Dips | 4 | 8–10 | 10-15% BW | Full | STR Alt: BW or assisted |
| Shoulders (Myo-reps) | 2 | 10 + 3-5 | N/A | As needed | MIXED |
DAY 6
Seated Broad Jump + Hang Power Clean + Back Squat (AMRAP) + BB RDL
POWERSTR
▶
| Exercise | Sets | Reps | W1 / W2 / W3 Load | Rest | Notes |
|---|---|---|---|---|---|
| Seated Broad Jump (from parallel) | 1 | 10-12 min | BW / Explosive | As needed | POWER |
| Hang Power Clean | 3–5 | 4 | 60-65% all weeks | Full | POWER Alt: Hang Clean Pull |
| Back Squat — Top Set | 1 | 5 | W1: RPE 7 / W2: RPE 8.5 / W3: RPE 10 | Full | STR |
| Back Squat — Back-off | 2 | W1: 7 reps / W2: 5 reps / W3: 3 reps | W1: 20% less / W2: 15% less / W3: 10% less | Full | STR |
| Back Squat — AMRAP | 1 | AMRAP | Same as back-off sets | Full | MIXED Leave 1-2 in tank |
| BB RDL | 3–4 | 6–8 | RPE 7–8 all weeks | Full | MIXED |
PHASE 2 — Block Variation (Weeks 4–6)
KEY CHANGES FROM PHASE 1
▼
Jumps: 5-7 step approach (vs 3-5). Depth Broad Jumps from 6" box (W4) → 10" (W5) → 14" (W6). Single Leg Bounds 5/5. Heiden jumps. Multi-directional hurdle jumps.
Sprints: 15-20m distances (was 10-20m). 3 reps of each distance per set.
Olympic Lifts: Block Snatch below knee 70-75% (Day 1), Block Clean at knee 65-70% (Day 6), BTN Jerk 70-75% (Day 5). Drop Push Up replaces Explosive Push Up onto Box. Strict OHP replaces Push Press.
Strength Key Change — Day 1: Anderson Squat (1-2" above parallel) replaces Box Squat. Stiff Leg Deadlift replaces SL RDL.
Day 6: Back Squat: 1 giant set of 25 reps at 70-75% (volume accumulation day) replaces RPE-based top/back-off sets. Single Leg GHD Hip Extension replaces BB RDL.
Day 6: Back Squat: 1 giant set of 25 reps at 70-75% (volume accumulation day) replaces RPE-based top/back-off sets. Single Leg GHD Hip Extension replaces BB RDL.
PHASE 3 — Olympic Complexes & Max Effort (Weeks 7–9)
PEAK PHASE · BUILD TO HEAVY
▼
Jumps: Self-select approach distance (5-7 step, full autonomy) — still 20 total reps. Standing Triple Jump (Day 3, 8-12 attempts). Depth Jump + Broad Jump over hurdle at 14" box height (Day 6, 10-12 min). Depth Push Up (4-6 sets × 2 reps) replaces all explosive push-up variations.
Olympic Progressions (Day 1 snatch / Day 6 clean):
W7 → 3-5 sets × 2+2 @ 65-75% | W8 → 3-5 sets × 2+1 @ 75-85% | W9 → 3-5 sets × 1+1 build to heavy.
Jerk (Day 5): split or power, 4×3 @ 70-75% all weeks.
W7 → 3-5 sets × 2+2 @ 65-75% | W8 → 3-5 sets × 2+1 @ 75-85% | W9 → 3-5 sets × 1+1 build to heavy.
Jerk (Day 5): split or power, 4×3 @ 70-75% all weeks.
Strength — key changes: Day 1 hinge = Sumo RDL (3-4×6-8 RPE 7-8) replacing SL RDL. Day 2 = Incline Press from Pins (4×4 RPE 7-8) + Wtd Pull Up top set (1×3-1 rep RPE 9 descending) + Wtd Pull Up back-off (4×4-6 @ 15-20% BW) + Lateral Raise W7 / DB Muscle Snatch W8-9. Day 5 = Jerk + Chest Supported DB Row + Drop Dips/Plyo Dips (4×6-8 BW) + Band 100s for shoulders. Day 6 = Drop RDL fast eccentric (3-4×6-8 RPE 7) replaces BB RDL. Back Squat Day 6: W7 → 1×3 RPE 7 top + 2×4-5 back-off + AMRAP; W8 → 1×2 RPE 8 + 2×2 back-off + AMRAP; W9 → 1×1 RPE 10 + 2×1-2 back-off + AMRAP.
Week 9 — Test Week: Both Olympic lifts build to heavy (no percentage prescription). Back Squat: 1 rep at RPE 10 → 1-2 back-off reps at 10% less → 1 AMRAP set. Front Squat: 1 rep at RPE 10 → 3 back-off reps at 15% less. This is the performance peak.
Exercise Video Links (HOSS+UNIT): Explosive Push Up onto Box · Drop Push Up · Depth Push Up · Pendlay Row · Plyo Dip · DB Muscle Snatch · SL Broad Jump · Anderson Squat · SL Bounds · Standing Triple Jump · Drop RDL · SL GHD Hip Extension
06
CONDITIONING ENGINE
Aerobic Base · Energy Systems · Methods & Protocols
"Don't neglect conditioning. The lack of conditioning can and usually will be exposed more than lack of strength/muscle." — Will Ratelle
Conditioning Hierarchy (Least → Most Stressful)
- 1Steady State Aerobic AEROBICZone 2 work at Borg RPE 9-13 (~118-153 BPM). 20-45 min continuous. Most restorative of all methods. Bike, row, sled, run. Foundation of recovery and adaptation. Progress duration first, then intensity. Primary conditioning in HOSS+UNIT.
- 2Prowler/Sled Push AEROBICLow velocity, non-compressive load. Heart & lungs stimulus — not muscular burning. 10-20 min total. Can speak in short sentences. Load light enough to keep moving at a walking/jogging pace. Great for athletes doing lots of high-speed sprint work.
- 3Tempo Runs VO₂MAX65-75% max speed. 60-150m intervals. 4-12 reps, 1-4 sets. 30-50s between reps, 1-2 min between sets. Maintains sprint mechanics at low intensity. Builds hamstring structure and foot/ankle resilience. 1-3×/week max. ▶ Watch
- 4Submaximal Repeated Sprints VO₂MAX80-90% best effort at 10-25 yards. 10-15 reps. Brisk walk/jog back as rest. Faster than tempo runs but not maximal. Maintains sprint pattern at higher speeds. Think of it as faster, shorter tempo runs. Used in Launch 2.0 Phase 4.
- 5Float-Fly Sprints VO₂MAXAlternate 65-75% tempo sections with near-maximal effort sprint sections. Best on football field — 20 yards each, 100 yards total per rep. 30-45 sec rest between reps. Great for conditioning without full sprint recovery demands. Launch 2.0 Phase 2-3.
- 6Bike Intervals LACTATE TH.Two options: (A) 10-20 reps × 10-15 sec at 65-75% effort, 45-60s rest — high volume, moderate intensity. (B) 6-10 reps × 10 sec at 75-85% effort, 20s rest — lower volume, higher intensity. Less joint stress than running. Launch 2.0 Phases 2-4.
- 7Lactate Sprints LACTATE TH.Near-maximal 20-45 sec efforts on airdyne/ski erg/rower. 3-5 reps, 1:3 to 1:6 work:rest. Preferred over running for joint stress reasons. Used sparingly. Best for rapid body composition change or for non-sport-specific athletes. NOT recommended for athletes already playing frequently.
Steady State Running Guideline: 2-3 miles at ~8:30 pace, 1-2x/week is a solid starting place. The common mistake: going too hard (unsustainable) and stopping at 8 min. That's anaerobic threshold work, not steady state aerobic. Sustain for 15+ minutes continuously.
Tempo Run Protocol
| Intensity | Distance | Reps/Set | Sets | Rest (Reps) | Rest (Sets) | Surface | Frequency |
|---|---|---|---|---|---|---|---|
| 65-75% max speed Maintain sprint mechanics, stay relaxed | 60-150m | 4-12 | 1-4 | 30-50 sec | 1-2 min | Grass/Turf/Track | 1-3×/week |
Why Tempo Runs: Maintains sprint mechanics at lower intensity. Builds hamstring structural integrity and foot/ankle complex resilience. Increased capillary density. Heat generation capacity in muscles. Restorative when done at correct intensity. ▶ Video guide
Bike Intervals
| Option | Sets | Reps | Work Duration | Intensity | Rest |
|---|---|---|---|---|---|
| A — High Volume | 1–2 | 10–20 | 10-15 sec | 65-75% effort | 45-60 sec |
| B — High Intensity | 1–2 | 6–10 | 10 sec | 75-85% effort | 20 sec |
Lactate Sprint Protocol (Airdyne)
| Work | Reps | Work:Rest | Example |
|---|---|---|---|
| 20-30 sec near max | 3-5 | 1:3 to 1:6 | 30s work → 2 min rest |
Conditioning by Program:
Hoss Project — No conditioning prescribed. Add low-intensity restorative work if desired (tempo runs, prowler, airdyne).
Launch 2.0 — 1.5 mile easy run after sprint days (Phases 1-4). Tempo runs Phase 1-3. Float-fly Phase 2-3. Submaximal repeated sprints Phase 4. Optional lactate bike Phase 3.
HOSS+UNIT — Dedicated Day 4 every week. Borg 9-13 for 20-45 min. Progress duration before intensity.
Hoss Project — No conditioning prescribed. Add low-intensity restorative work if desired (tempo runs, prowler, airdyne).
Launch 2.0 — 1.5 mile easy run after sprint days (Phases 1-4). Tempo runs Phase 1-3. Float-fly Phase 2-3. Submaximal repeated sprints Phase 4. Optional lactate bike Phase 3.
HOSS+UNIT — Dedicated Day 4 every week. Borg 9-13 for 20-45 min. Progress duration before intensity.
07
OLYMPIC LIFTING GUIDE
Why, When, and How to Implement
"The Olympic lifts offer many unique training stimuli that truly cannot be replicated via any other exercise." — Will Ratelle
Bottom line: If you don't want to use them, don't — but Ratelle explicitly states this would be a significant loss. If you can't perform them fully, modify to pulls (not skip). Run HOSS+UNIT multiple times using different modifications each cycle.
1
Cleans ARE Your Squats
Full cleans at 70-80% of 1RM front squat = sufficient leg strength maintenance stimulus. Use this when explosive performance starts dropping and you need to reduce squat volume without losing the training effect entirely.
2
Hypertrophy Stimulus
Time-under-tension for upper back, traps, posterior shoulder, spinal erectors (all phases of pull), glutes/hamstrings (hinge-to-pull reversal), quads (receiving in full squat). Uniquely hits multiple muscle groups simultaneously.
3
Upper Body Power in Context
Trains upper limbs to be powerful IN CONJUNCTION with lower body and trunk — exactly as in sport. Med ball throws with lower body removed are an inferior substitute for this specific quality.
4
Repeated Rate of Force Development
A clean/snatch involves multiple distinct high-force efforts in milliseconds: first pull → transition → second pull → turnover → catch. This multi-effort, sequential RFD training cannot be replicated with any other exercise.
5
End Range Mobility Under Load
No other exercise trains multiple joints to rapidly move through end ranges at high speed and force simultaneously. In sport, you frequently enter extreme positions under load — cleans/snatches prepare your tissues for this specifically.
6
Elasticity at Deep Ranges
When bar is caught in full squat, elastic rebound is trained at deep joint positions. This is unique — most plyometrics train elasticity at shallow positions. This fills a critical gap and is particularly underrated by most coaches.
7
Tissue Resilience to Contact
Catching a heavy clean in front rack position mimics contact sports demands better than anything else in the weight room. Think: catching 140kg clean = deltoid, wrist, and front rack tissue conditioning for contact.
8
Conditioning via Complexes
Multi-rep complexes (e.g., Javorek complex) alternating between Valsalva bracing and quick recovery breaths mimic the physiological demands of contact sport. Great when running space is unavailable.
Modification Hierarchy (Don't Skip — Modify)
Full Clean → Hang Clean → Clean Pull → Hang Clean Pull
Full Snatch → Hang Snatch → Snatch Pull → Hang Snatch Pull
Jerk → Push Jerk → Push Press
The pull variations retain high-quality training stimulus for posterior chain, traps, and force production — just without the catch/squat phase.
Full Snatch → Hang Snatch → Snatch Pull → Hang Snatch Pull
Jerk → Push Jerk → Push Press
The pull variations retain high-quality training stimulus for posterior chain, traps, and force production — just without the catch/squat phase.
Loading Progression Across HOSS+UNIT
| Phase | Day 1 Lift | Load | Day 6 Lift | Load |
|---|---|---|---|---|
| 1 | Hang Power Snatch | 65-70% | Hang Power Clean | 60-65% |
| 2 | Block Snatch (below knee) | 70-75% | Block Clean (at knee) | 65-70% |
| 3 W7 | Power Snatch + Hang Snatch 2+2 | 65-75% | Clean Pull + Clean 2+2 | 65-75% |
| 3 W8 | Power Snatch + Hang Snatch 2+1 | 75-85% | Clean Pull + Clean 2+1 | 75-85% |
| 3 W9 | Power Snatch + Hang Snatch 1+1 | Build to heavy | Clean Pull + Clean 1+1 | Build to heavy |
08
TRAINING METHODS
Comprehensive Method Reference — What's In, What's Not, and Why
✅ Back-Off Sets
Protocol: After heavy top set, reduce 15-20% and perform additional set(s) of higher reps. Why: Increases total stimulating reps without additional CNS stress. Most beneficial when loads stay relatively heavy (minimal aerobic demand). Core method in all three programs. ▶ Video
✅ Rest-Pause Training
Protocol: Main set → 15-30s rest → 3-5 additional reps. Weight must be calibrated accurately. Post-pause reps must not exceed 5 reps. Why: Allows additional stimulating reps with same load. Requires precise weight selection to be effective. In Hoss: DB row, leg curl, OHP variations. ▶ Video
✅ Myo-Reps
Protocol: Initial set 12-20 reps at RIR 1-3 → sets of 3-5 reps with 15-30s rest → continue until you can't complete 5 reps. Choose weight for 4-6 back-off sets. Extension of rest-pause concept. In Hoss: biceps, triceps, rear delt fly, belt squat. ▶ Video
✅ Slow Eccentric / Tempo
Protocol: 2-6 second controlled lowering phase. Why: Activates mTOR (linked to MPS). Preferentially recruits Type II fibers via passive Titin element. Residual effects last longer than other methods. Used in Hoss on RDL, split squat, incline bench, nordic curl. ▶ Video
✅ Long Duration Isometrics
Protocol: Hold heavy isometric at long muscle length for 30-60 seconds. Must approach failure at end. Why: Reduces oxygenation and metabolite clearance → drives Type II fiber recruitment. Promotes tendon/connective tissue health. Groin plank, isometric lunge, GHR isometric, dip isometric. ▶ Video
✅ PAP (Post-Activation Potentiation)
Protocol: Heavy lift → lighter/faster exercise. Best for: Athletes with 2-3+ years training, explosive types, those approaching "strong enough." Ratelle uses it but cautions: may not drive long-term adaptations beyond consistent training. Use for acute performance peaks if needed.
✅ Squatted Plyos
Protocol: Jump rhythmically while maintaining low/squatted position — limit full hip/knee extension each jump. Why: Trains elastic qualities at deep joint positions. Bridges gap between heavy slow lifting and regular plyos. Used in Launch 2.0 STR 4 Day as warm-up/activation.
✅ Fast Eccentric (Drop RDL)
Protocol: From standing RDL, "drop" bar and hinge quickly to catch it at bottom, then reverse aggressively upward. Why: Fast eccentric activates muscle-tendon unit elastic qualities. Trains the stretch-shortening cycle for posterior chain. Launch 2.0 Phase 4, HOSS+UNIT Phase 3. ▶ Video
❌ Drop Sets
Not uniquely beneficial vs. other methods. May provide psychological pump satisfaction. No significant advantage for strength or hypertrophy that better methods can't provide more efficiently. Not included in any program.
❌ Forced Reps
Spotter assistance past failure. Research shows no significant benefit over other hypertrophy methods. Not included in any program. The stimulating reps can be better achieved via rest-pause or myo-reps without the risks of forced reps.
❌ "Train for Power" (DSI Framework)
Explicitly rejected. Dynamic Strength Index doesn't reliably prescribe training. Trap bar jumps are too light for strength and too slow for speed — they train neither end effectively. Build force via heavy lifting, build velocity via sprinting/jumping. Power takes care of itself.
❌ Band Accelerated Jumps
Don't demand high RFD — no negative consequence for slow force production. Can scale down difficult bounding for beginners/rehab. Provide some psychological benefit (jumping higher with bands). Not included as primary training method. No programs use them as main tool.