#003 – Protocol

Anyone can show up—the protocol is what builds the legend.

Don’t tell me…You just hit chest for the third time this week. You stop me there with a bright side note: you finally hit a few sets of leg press. That’s great! Yet let’s face it, after months of avoiding leg day—or anything to do with it. Maybe you’ve been putting in the work, but in reality you’ve been going through the motions of your original plan for months. Unfortunately… with no substantial results.

I’ve done it. And with that, I’m not here to point blame at you or anyone. . I’m going to confidently say just about everyone that’s been a competitive athlete or even just a personal record (PR) chaser has fell in a vicious cycle. What cycle is that you ask? The “repeated” or “recycled” season. You know what I’m talking about.

For example, picture this—that one guy that comes into the gym 6 times a week, does damn near the same exercises, sets/reps, and even weight every week like a broken record. No shade his way…I mean he’s getting after more than most of current population. However, my point here is that there is no progression. As athletes and goal chasing fitness enthusiasts, progression in training is everything.

I’m not trying to alarm you. I also definitely DON’T want to start off on the wrong foot—after all, I’m here to help👍🏼

With this issue I’m aiming to bring a bit of structure to your training. With Step by step protocols, no-buzz word fillers, and developed with my general training methods/philosophy integrated. I’ll be giving a simple foundation for you to build upon with your own demands.

P.S. This is a protocol highlighting your competition season—where we build up the phases from a general training to sport-specific. If certain areas do not pertain to you, you can extend other areas or mimick.

Training Periodization Structure: ^{_{(a free downloadable PDF with this whole structure and examples at the bottom of section)}}

Performance Focus - Strength, Power, Endurance, Resilience, & Sport Transfer

MACROCYCLES (13 or 17 weeks; can vary on athletes specific needs/sport) → Big-picture goal (e.g., prep season, competition season, recover season, or build season)

MESOCYCLES (3-4 week blocks) → Focused development of specific physical/performance attributes

MICROCYCLES (weekly & daily plans) → Balanced loading & recovery, sport/task-specific focus

PERIODIZATION PHASES OUTLINE (competition season)

This Macrocycle is going to be structured for 13 weeks as if there will be 4 macrocycles overall. You can alter any of this with increasing intensity, volume or sport-specificity as needed.

1. FOUNDATION / General Physical Preparedness (GPP) (Weeks 1-4)

Goal: Build aerobic base, movement efficiency, joint integrity, stability through dynamic and static, and volume tolerance.

Main Lifts: Compound movements (moderate reps/weight): squat, deadlift, bench, row

Conditioning: Aerobic work (Zone 2 runs, rucks, long circuits)

Accessories: Isolation exercises for weak points, band work for joint health/control

Core & Carries: Weighted carries, planks, rotation work

Challenge Day: Full-body med ball & bodyweight circuit under time

Weekly Overview: Weight lifting x3 / Conditioning x2-4 / Hypertrophy x2 (upper, lower, or depending on weak points) / Rest x1-2

2. STRENGTH DEVELOPMENT (Weeks 5-7)

Goal: Maximal strength, connective tissue resilience, and mechanical efficiency

Main Lifts: Triphasic emphasis (eccentric → isometric → concentric waves)

Conditioning: High-resistance intervals (sled sprints, prowler, hill sprints)

Posterior Chain Focus: RDLs, Nordic curls, hip thrusts, banded hip work

Med Ball Work: Heavier slams/throws for force absorption and output

Challenge Day: Loaded carries & sled drag Every Minute On the Minute (EMOM)

Weekly Overview: Weight Lifting x4-5 / Conditioning x4 / Power x3 / Rest x1-2

3. POWER & SPEED (Weeks 8-10)

Goal: Max force output, CNS efficiency, reactive ability

Contrast Training: Heavy lift + explosive pair (e.g., trap bar deadlift + broad jump)

Med Ball Focus: Rotational throws, overhead slams, reactive scoop tosses

Conditioning: Sprint work, high-output intervals, airdyne sprints, shuttle runs

Bands: Dynamic effort band work (bench/squat variations for speed & control)

Challenge Day: Timed circuit of jumps, sprints, throws under fatigue

Weekly Overview: Weight Lifting x4, Conditioning x5, Plyometrics x1, Rest x2

4. SPORT-SPECIFIC TRANSFER (Weeks 11-13)

Goal: Maintain attributes specific to sport/mission/task

Lifts: Maintain strength with lower volume, include isometric with controlled tempo work

Conditioning: Energy system work that mimics sport (e.g., rounds, quarters, matches)

Explosive Circuits: Complexes that combine strength, power, and movement (e.g., KB swings + MB throw + sprint)

Challenge Day: Chaos training – simulate pressure, fatigue, and adaptation (partner drills, unpredictable tasks)

Weekly Overview: First 2-3 weeks - Overall Training x4-5 / Last 1-2 weeks - Overall Training x3-4 / Focus on maintenance, deload, and rest/recovery

WEEKLY TEMPLATE (Flexible by Phase)

This is only an example. Plug in what you need or arrange to your scheduled week. Depending on the type of athlete, take the focus and build off of that with what pertains to your desired sport/goals.

WHO IS THIS FOR?

• Athletes (collegiate/pro) preparing for fight camps, seasons, combines, etc.

• Hybrid/functional—tactical/military, CrossFit-style athletes, strongman-endurance blends

• Coaches & trainers wanting a system build that still allows customization

• Isolation Work: 2–3x/week accessory for joint/soft tissue integrity

• Conditioning/mindset Work: Weekly grind sessions to build conditioning and mental callus

• Movement Prep & Breath Work: 10–15 min daily

Mindset: Your Training Protocol Is What You Make Of It

It’s about doing the work in a manner which you are continuously progressing. Even if that entails you dialing back your hard charging schedule, or ramping up your volume. A great way to have a better idea of where you’re at—track your progress in either load, volume output, time recording, etc. Then adjust accordingly.

Lastly, remember to zoom out and take in the whole picture—as the most cliche quote goes “Rome wasn’t built in a day,” nor did it fall in one.

_{If you’d like a little more help with structuring your training or building from the ground up, I offer online and in-person training. You can book or contact me through clicking the button below! Consultations are always free.}

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 See You in Issue #004!

Thank you again!

Stephen Holmes Founder, Linking Performance